Foods to help Anxiety and Depression

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Mummy says…. Did you know that there are certain foods to help anxiety and depression? I have been looking into mental health closely this year and finding out all sorts of ways to try to easy anxiety and depression – for myself and my family too. I am particularly interested in anything that can help teenagers. I am sharing what I find, in the hope that it may help others too.

foods to help anxiety and depression

If you are experiencing anxiety, your diet may be lacking in foods which contain these nutrients:

Folic Acid

Green Leafy Veg – Spinach, lettuce, Asparagus, beets, Savoy cabbage, bok choi, broccoli, green peas, fresh parsley, brussels sprouts, avocados/ cauliflower/avocado

Fish – cod, tuna, salmon, halibut, shrimp

Meat – calf’s liver, turkey

Nuts and Seeds – peanuts, sesame seeds, hazel nuts, cashew nuts, walnuts

Beans and Pulses -lentils, chick peas, black beans, kidney beans, pinto beans

Fruit – oranges

Magnesium

Veg – spinach, watercress, avocado, peppers, broccoli, brussle sprouts, green cabbage,

watercress

Nuts – Almonds, brazil nuts, cashews, peanuts, macadamias, pistachios, walnuts, pecan

Seeds – pumpkin, sunflower, poppy

Wholegrains – oatmeal, wheatbran, long grain rice, buckwheat, barley, quinoa

Dairy – plain yoghurt

Legumes – baked beans

Fruit – banana, kiwi, blackberries, strawberries, orange, raisins

Sweet – chocolate

If you are experiencing depression, your diet may be lacking in foods which contain these nutrients:

Vitamin B3

Wholegrain – brown rice, rice bran, wheatgerm

Veg – broccoli, mushrooms, cabbage, brussel sprouts, courgette, squash

Nuts – peanuts

Meat – beef liver, beef kidney, pork, turkey, chicke

Fish – tuna, salmon

Seeds – sunflower seeds

Vitamin B6

Wholegrains – brown rice, oats, bran, barley

Fruit – bananas, mango

Fish – tuna, trout, salmon

Veg – avocado, watercress, cauliflower, cabbage, peppers, squash, asparagus, bok choy, potato

Meat – chicken, pork loin, turkey

Beans – lima beans, soy beans

Pulses –Chick Peas

Seeds – sunflower

Vitamin C

Veg – red pepper, red cabbage, broccoli, brussel sprouts, cauliflower, kale, celery, squash, cabbage, watercress

Fresh Fruit – strawberries, oranges, tangerines, kiwi, cantaloupe, papaya, cranberries, pineapple

Folic Acid

Green Leafy Veg – Spinach, lettuce, Asparagus, beets, Savoy cabbage, bok choi, broccoli, green peas, fresh parsley, brussels sprouts, avocados/ cauliflower/avocado

Fish – cod, tuna, salmon, halibut, shrimp

Meat – calf’s liver, turkey

Nuts and Seeds – peanuts, sesame seeds, hazel nuts, cashew nuts, walnuts

Beans and Pulses -lentils, chick peas, black beans, kidney beans, pinto beans

Fruit – oranges

Magnesium

Veg – spinach, watercress, avocado, peppers, broccoli, brussel sprouts, green cabbage,

watercress

Nuts – Almonds, brazil nuts, cashews, peanuts, macadamias, pistachios,

walnuts, pecan

Seeds – pumpkin, sunflower, poppy

Wholegrains – oatmeal, wheatbran, long grain rice, buckwheat, barley, quinoa

Dairy – plain yoghurt

Legumes – baked beans

Fruit – banana, kiwi, blackberries, strawberries, orange, raisins

Sweet – chocolate

Selenium

Wholegrains – wheat germ, brewers yeast

Meat – calf liver, turkey breast

Fish/seafood – Cod, Tuna, Halibut, Salmon, Shrimp

Vegetables – mushrooms, garlic, spinach

Seeds – mustard, sunflower seeds

Legumes – tofu

Nuts – brazil

Wholegrains – barley, rye, oats, long grain brown rice

Dairy – mozzarella cheese

Zinc

Seafood/fish – oysters, mussels, shrimp

Cereals – fortified breakfast cereal

Nuts –cashews, walnuts, almond

Dairy – mozzarella, Swiss, cheddar cheeses, low fat yoghurt

Pulses – chick peas, kidney beans, baked beans,lima beans

Legumes – lentils, miso

Meat– chicken (dark meat), turkey, lamb, pork, ground beef

Seeds – pumpkin, sesame

Vegetables – spinach, mushrooms, squash, asparagus, broccoli

Fruit – blackberries, kiwi

Omega 3 fatty acids

Fish – Salmon, sardines, mackerel, Scallops, fresh tuna, halibut, shrimp, cod, trout

Flax/Nuts – Walnuts

Tryptophan

Lean meat – Skinless turkey, skinless chicken

Dairy – plain yoghurt, milk, eggs, cheddar, gruyere, swiss, cottage cheeses

Nuts – almonds, pistachios, pecan, hazelnuts, peanuts/soy nuts

Seeds – poppy, pumpkin, sesame seeds

Pulses – lentils, chick peas (hummus)

Legumes – kidney, lima beans, soya

Vegetables – spinach, watercress, cabbage

Wholegrains – porridge oats, brown rice

Fruits – bananas, pineapple, plums, dates, figs, prunes

Tyrosine

Lean meat – turkey, tuna, chicken liver, beef liver

Dairy – Cheddar, stilton, boursault, camembert, emmenthal, gruyere, mozzarella, parmesan, swiss cheeses, sour cream

Veg – avocados, green beans tofu, miso soup, soy sauce, spinach, yeast extract (marmite

etc)

Fruit – bananas, canned figs, plums, raisins, tomatoes, prunes

GABA

Wholegrains

It is certainly something to think about, and something worth trying isn’t it?

There is a ton of information over at https://www.mentalhealth.org.uk/

14 Comments

  1. CERTAINLY is – a healthy boost for all the family

  2. I wish my other half would eat better. He is such a finicky eater. He hates veg. The only way I get him to eat any is to disguise it in sauces. He’s not a fish lover either (unless it’s battered from the chippy)
    I am sure this plays a part in his moods.
    If anyone has any ideas how to get him to eat more I would be very happy to try.

  3. I agree that food can help mood, but sadly I also know that when depressed or anxious we tend to go for high in sugar foods that give us that quick boost and can actually make it worse if we were totally honest with ourselves.
    So it would be better to have a balanced snack rather; these need to be close to hand so it is what you can grab in that time of desperation.

  4. I suffer from anxiety and depression, this is something I should look into although I find I can’t eat when I have really bad days, but since being pregnant on my four month old daughter its eased a lot, I usually get worse in pregnancy not better xxx

  5. This is really helpful. I’ve never thought about the food I eat effecting my mood etc. I’ve also just shared this with a friend as she’s really suffering at the mo x

  6. Thank you so much for sharing this! I was diagnosed over 11 years ago with anxiety and depression and it’s ended up getting pretty bad but not once did any professional mention what foods help!

  7. I have always suffered with depression and anxiety, and the lists of foods given to me before by medical professionals has always been quite short and unappealing, and, as a comfort eater, it’s never really happened. Your list is a lot more comprehensive and helpful, thank you!

  8. This is fantastic! I love knowing which foods I would need to enrich my diet. Love this.

  9. This is fantastic! I love knowing which foods I would need to enrich my diet. Love this.

  10. I totally agree with that. The delicious food has magic.
    Ivy recently posted…Indian Customer Visited Us for Waste Pyroylsis PlantMy Profile

  11. This is so true, after being depressed for 3 years and eating crap processed foods I decided to do something about it I changed my lifestyle completely, cleared the cupboards and fridge of all the crap and filled it with goodness. I took up exercise and my life totally changed the anxiety and depression went away and I felt like a different and better person. Great and inspiring post xx

  12. Did you know Gluten is linked to depression and anxiety? I’m now removing it from my diet due to a series of current issues I’m having – Anxiety being one of them x

  13. What a great bit of holistic advice, healing from the inside out!

    Thanks for sharing!

    Leigh at Fashion Du Jour LDN x

  14. I’ve always been a believer that nutrition is the best medicine. I hadn’t realized the correlation between diet and anxiety/depression, but I don’t doubt it. I think incorporating more of these foods into our diet is something we should all do, even those of us who dont suffer from anxiety and depression.

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