Good mood food: Nutrition to optimize mental health
Foods to eat abundantly:
1. healthy fats like omega-3 fatty acids
Reach for foods like: salmon, flax seed, chia seeds, sardines, cod liver, walnuts, bone broth, fatty fish, pasture raised meats / eggs), avocado
These play an important role in brain function and development
Reach for: salmon, flax seed, chia seeds, sardines, cod liver, walnuts, bone broth, fatty fish, pasture raised meats / eggs), avocado
That's right, eat the nature rainbow! Aim for a wide variety of colors means brain healthy phytonutrients and antioxidants. Think: fruits and non-starchy vegetables!
3. Adequate protein
Dietary protein contains amino acids to help produce key neurotransmitters in preventing and treating depression and anxiety.
4. Prebiotics and healthy fiber!
diets rich in nutrients including fiber are linked to a reduced risk for inflammation, depression and anxiety reach for: garlic, onions, artichokes, oats, quinoa, brown rice, apples
Probiotics may help boost mood and cognitive function dietary sources include: kefir, sauerkraut, kimchi, tempeh, miso, pickles, natty
Foods to be a bit more mindful of:
1. Sugar + refined carbohydrates
These cause swift elevations followed by crashes of blood sugar, which may amplify sensations of anxiety and/or depression.
2. Processed and fake foods.
Diets that includes plenty of fruits and vegetables and limit highly processed foods, can help reduce symptoms of depression.
And of course, always contact your heathcare provider with any change in your feelings or symptoms.