Foods That Lift Your Spirits and Calm Your Nerves

Food is actually medicine for your body. While it is not a cure-all, food can have a powerful effects on your mind and body during seasons of struggle. 

When you are working through a stage of life where depression and/or anxiety is a battle, it is important to turn to foods that make you feel energized and maybe even comforted. There is a lot of information out there about avoiding foods that are high in white sugar/white flour, processed meats, and butter, but I am here to say that if you are craving it, it’s okay to eat it. Avoiding foods just because diet culture or the “food police” in your head labels them as “bad” generally only increases anxiety and sometimes more intense cravings. If you feel out of control with what to do and eat when you’re anxious and/or depressed we can help you sort through how to create a better relationship with food and offer alternative different coping skills until you feel like yourself again. With that said, the following foods and associated nutrients can be beneficial when it comes to calming the body during hard seasons of life:

Protein sources

  • Tofu, eggs, turkey, fatty fish, & yogurt

Fruits and vegetables

  • Leafy greens, legumes, avocado

Nuts and seeds 

  • Walnuts, pumpkin seeds, peanuts, sunflower seeds, cashews, & almonds

Grains  

  • Whole wheat pasta and bread, oatmeal, and sweet potatoes 

Omega-3 fatty acids: when combined with proper medication, omega-3 fatty acids have been shown to lessen the symptoms of depression and anxiety. Omega-3 fatty acids have also been linked with improved brain health

  • cold-water fatty fish, such as salmon, mackerel, tuna, herring, and sardines

  • nuts and seeds

  • plant oils

  • fortified foods

Vitamin D: low levels of vitamin D have been associated with increased symptoms of anxiety and depression

  • flesh of fatty fish (such as trout, salmon, tuna, and mackerel) and fish liver oils

B vitamins: higher intake of B vitamins, particularly biotin, lowers the prevalence of depression and anxiety symptoms  

  • organ meats, eggs, fish, meat, seeds, nuts, and certain vegetables (such as sweet potatoes)

Magnesium: low magnesium intake has been associated with greater levels of depression; magnesium helps to lower cortisol levels and balance out neurotransmitters

  • green leafy vegetables, such as spinach, legumes, nuts, seeds, and whole grains

Zinc: linked with lowering symptoms of anxiety 

  • meat, fish, egg, dairy products, and seafood

Fiber: helps the body release serotonin and stabilizes blood sugar levels which can aid in lessening symptoms of anxiety

  • fruits, vegetables, grains, beans, peas, and lentils

If you cannot seem to find a balance with food and life, contact us. We are here to help you along on your journey. Food is not meant to add stress/anxiety to your life.

Written by Trinny Duncan, Student Intern and Peggy Pratt, PhD, RDN, LDN, CEDS-C

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