It’s pretty well known at this point that when you get the right nutrients, it doesn’t only benefit your body, but also benefits your mind. Check out these seven foods that help fight against stress and anxiety and lift up your overall mood:
- Berries– All types of berries have been linked to lowering depression. Berries, rich in antioxidants, help fight stress in the body. Another compound in berries that is linked to lowering depression is anthocyanins. A 2018 study found that anthocyanins are responsible for lowering symptoms of depression by 39%. According to registered dietitian Gina Devito, ripe berries have higher levels of anthocyanins.
- Dark Chocolate– A chocolate lover’s delight, twelve grams a day of dark chocolate can have antidepressant effects, since it contains elements such as Flavanols, N-acylethanolamines and theobromine. In a recent study, 70 percent of the people who ate dark chocolate were less likely to report depression. Other elements in dark chocolate include caffeine, theobromine, and N-acylethanolamine, flavonoids and sugar. These elements help increase mood, cognition, energy and dopamine.
- Pineapples– This fruit has been known to provide loads of serotonin. Pineapples are rich in Tryptophan, which is an amino acid that is essential in creating seritonion. In a recent study, depletion in tryptophan showed clear abnormalities in mood control. Another element that Pineapples are rich in is Vitamin C. Vitamin C aids in anxiety, stress and fatigue. According to a 2018 study, at a high school had students take Vitamin C supplements and other students take a placebo. It was found that students who had taken Vitamin C supplements had reduced anxiety levels. No wonder Spongebob is so happy all the time!
- Fatty Fish– Fatty fish contain Omega-3 fatty acids. Our body does not produce Omega-3 on its own, but it’s very important for our health. So it’s important that we eat foods that are rich in this element. Fatty fish also contain docosahexaenoic acid and eicosapentaenoic acid, which are linked to lowering depression. Omega-3 fatty acids are also involved in lowering depression. Double whammy! Some examples that you can add into your meal prep are salmon, tuna and herring.
- Avocados– They are not only aesthetically pleasing for your Instagram feed, they can also make you happier! In a recent study, avocados helped lower irritability and blood sugar levels. This is because avocados are packed with fiber, Vitamin C and Vitamin E. Avocados are also rich in Omega-3s. Next time you’re enjoying your avocado toast, just think about all the benefits that will come along for the rest of the day!
- Eggs– Omelet, scrambled or sunny side-up, they are filled with Omega-3 fatty acids (which we know are great! See # 4 and #5), Vitamin B, Zinc and Iodide. Recent findings suggest that a deficiency in zinc and Iodide may lead to depression and anxiety. Eating eggs in any style can leave you feeling happy and healthier.
- Nuts and seeds– These two can be included in any meal or snack throughout the day. A ten-year study found that over 15,000 people who had the daily recommended nut intake of one ounce had a 23% lower risk of depression. Nuts and seeds can be credited with sources of protein, healthy fats, and fiber. From what has been mentioned previously, these elements are linked to lowering depression. Some nuts and seeds that can be beneficial for this are walnuts, cashews and almonds since they are very rich in tryptophan (see #3!).
Think about putting one of these 7 in your cart on your next grocery run!Even moreso, try finding foods that are rich in Vitamin C, E and B, Omega-3 fatty acids and fiber.There are SO many ways we can shift how we feel by being mindful of what’s on our plate.
Cristina at Revive