Photo: from open sources
It may not seem obvious, but foods can have a significant impact on mental health and stress levels.
Every day we are faced with various tasks that need to be completed. And if anxiety and depression are in the background, then the daily tasks can become simply overwhelming. This is especially noticeable during depression, when you need to exercise, take yourself for a walk, or even just answer the phone.
Why food affects your mood and what you should eat to reduce anxiety and depression, says Real Simple.
How food affects your mood
It may not seem obvious, but foods can have a significant impact on your mental health and stress levels. In particular, certain foods may help reduce symptoms of anxiety and depression, especially those rich in compounds that fight oxidative stress and inflammation, two mechanisms underlying mental health.
Some foods, on the contrary, can increase anxiety – these are foods high in inflammatory ingredients. And foods rich in gut-healthy nutrients (like probiotics and fiber) can support your mood, since the gut microbiome and the brain are closely connected.
Food itself is not a substitute for treatments such as medications or therapy. But overall it helps improve the condition.
What foods help reduce anxiety and depression?
Fatty fish
Regular consumption of fatty fish (salmon and tuna) can support brain health and mental well-being, potentially reducing anxiety and depression, according to RD, a psychiatrist-nutritionist, chef and nutrition author.
They are rich in omega-3s, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are very beneficial for the brain. Both fats protect the brain from oxidative stress and inflammation, which are associated with “mood disorders such as anxiety and depression,” as well as neurodegeneration (that is, the death of nerve cells), which can affect memory loss, brain fog, and cognitive decline.
Omega-3s are also found in plant foods such as walnuts and chia seeds. Although they are not absorbed as well as seafood fats, they are a reliable alternative that benefits brain health.
Fermented foods
Such products are good for the intestines. But they can improve your mood thanks to the link between gut health and brain health. According to Dr. Naidoo, fermented foods such as plain yogurt, kimchi, tempeh contain live bacterial cultures called probiotics.
They replenish the population of beneficial bacteria in the intestines, which helps balance the microbiome. The result is reduced inflammation and improved production of neurotransmitters, or chemical messengers, that control mood.
Greenery
Greens like spinach, kale and chard are brain power, and it’s no surprise: They’re full of nutrients that promote a healthy mood.
Noteworthy examples include polyphenols, vitamin E and vitamin C, all of which have antioxidant and anti-inflammatory properties, which again may help curb mental health symptoms.
Moreover, vitamin C helps cleanse the body of excess cortisol, also known as the stress hormone. According to Dr. Naidu, this can further relieve feelings of stress and anxiety.
Berries
A healthy gut means a healthy brain! Many gut-healthy foods, such as those high in fiber, are also great for your head. Berries such as strawberries, blueberries and raspberries are prime examples.
These brightly colored fruits are rich in fiber, a nutrient that promotes microbial balance in the gut. This paves the way for a better response to stress, improved regulation of neurotransmitters (including serotonin), and reduced levels of inflammation and oxidative stress, all of which can relieve anxiety and depression.
Additionally, berries are rich in powerful antioxidants called anthocyanins. These compounds, which are also the natural pigments that give berries their iconic red-violet-blue hue, support healthy moods by regulating inflammation, controlling signals between neurons, and balancing the gut.
Oysters
Oysters are another great food for anxiety and depression—all thanks to their sky-high levels of zinc, an important mineral. Zinc regulates levels of the neurotransmitters gamma-aminobutyric acid (GABA) and serotonin, which are critical for regulating mood and stress.
Adults need about 11 milligrams of zinc per day, and one medium-sized oyster contains about 5 milligrams. This means that eating just two or three oysters a day will help you get enough zinc.
But if oysters aren’t your thing, you can also get zinc from other shellfish, such as crab or lobster, as well as legumes, nuts and beef.
Dark chocolate
Dark chocolate is another food that can lift your spirits, and not just because it’s delicious. This treat is rich in antioxidant polyphenols, which have been shown to support the brain by controlling neuroinflammation and increasing neurogenesis (that is, the production of new neurons).
Dark chocolate also has a prebiotic effect on the gut, which is bacteria, which ultimately promotes mental health through the gut-brain interaction.
To top it off, dark chocolate is a source of magnesium, a nutrient that helps calm the central nervous system and reduce anxiety.
