Depression and anxiety are the most prevailing disorders; particularly, depression is the second major contributor to disabilities. According to recent statistics, more than 284 million people are victims of depression and anxiety, respectively. It needs time to find out possible strategies to fight depression and anxiety.
You may know depression and diet have a strong relationship with each other. Researchers show that a poor nutritional diet induces depression, and it’spossible that depression influences people who eat poor diet. However, nutrient-rich foods are not completely alternative strategies to cope with depression and anxiety. Eating healthy-diet or foods which contain nutrients that are effective for your brain health may help you get rid of these termites like problems.
Sometimes eating healthy may not be enough to provide your body with all the nutrients it needs daily. This is where supplements can help. However, when choosing the right supplement, you must keep in mind that not all supplements are created equal. Therefore, we recommend choosing Methyl-Life® supplements. Methyl-Life® is the leading manufacturer of Hydroxocobalamin which is also known as Vitamin B12.
Here, we share some important nutrients that lower depression-anxiety symptoms and which foods are the best sources.
You know the entire family of vitamin B-complex has worth for the human body. Particularly, vitamin B9 (folate) and vitamin b12 play a crucial role in optimizing brain activities; they are involved in synthesizing serotonin chemicals that stabilize your mood, make you happy, and reduce depression-anxiety symptoms.
Animal based products are the best source of vitamin b12, such as;
- Fish, dairy products, meat, eggs, fortified foods, etc.
The foods which provide folates are;
- Leafy green vegetables like spinach, kale, lentils, asparagus, nuts, peas, beans, brussels sprouts, and other vegetables, fortified foods.
- Fruits like, citrus fruits, avocado, papaya, and dry fruits also contain folates.
- Besides these, folic acid and methylfolate supplements are available on the market.
According to a meta-analysis, vitamin D also helps you lower the symptoms of depression and anxiety. You can obtain vitamin D from the sunlight, and other food sources are;
- Oily fish
- Fortified products
- Beef liver
Vitamin D supplements are also available; you can take them to fulfill your body’s needs.
Selenium is crucial for brain health; some studies investigated that low selenium level affects your mood and mental health. It may help improve your mood and lower depression and anxiety symptoms.
- Foods that contain selenium are;
- Nuts (brazil nuts, cashews, hazelnuts, walnuts, consume only one time per day because high levels may cause selenium toxicity)
- Beans and legumes
- Whole grains (pasta, oatmeal, brown rice)
- Seafood (salmon, clams, oysters, crab, etc.)
No one can deny the worth of omega-3-fatty acids in your body. These fatty acids are necessary for brain and heart health. Some studies show that people deficient in omega-3-fatty acids experience depression or anxiety more likely. It protects the myelin sheath around nerve cells.
The best sources of omega-3s and alpha-linoleic acid are;
- Seafood (salmon, tuna, sardines, anchovy, mackerel, and shad)
- Leafy green vegetables
- Flaxseed, oil, soybean, and canola oils
Protein-rich foods may elevate your mood, and you feel comfortable. While working and focusing on work, eat foods containing proteins.
Proteins rich foods are;
- Chicken, lean beef
- Dairy products
- Eggs, etc.
Turkey, tuna, and chicken contain important amino acids known as tryptophan, which forms serotonin, is a mood-swinging chemical.
Our body produces free radicals during the metabolism of various chemicals. These free radicals prompt the death of cells and are harmful to bodies. Antioxidants are chemicals that eradicate free radicals from your body. Likewise, antioxidants also play an important role in brain health. Foods that contain antioxidants are;
- Beta-carotenes (carrots, cantaloupe, broccoli, apricots, spinach, pumpkin, sweet potato, collards, and peaches)
- Vitamin E (nuts, seeds, vegetable oils, margarine, wheat germ)
- Vitamin C (citrus fruits, tomato, peppers, berries, kiwi, strawberries)
- L-theanine is an important antioxidant present in green tea
- Curcumin is a potent antioxidant present in turmeric
- Chamomile is a herb that contains antioxidant and anti-inflammatory properties.
You know your gut health and brain health is interconnected with each other. While your healthy gut contains efficient microorganisms, you feel comfortable and happy. Your gut also prompts the formation of serotonin chemical. Therefore, you should eat food that carries a variety of bacteria, such as;
Depression and anxiety disorders are rising fast and cause many other diseases in your body. Eating a healthy diet may help you to lower the symptoms of anxiety and depression. The above-describe foods help you to fight disorders. You should restrain yourself from alcohol, excessive sugar, too much caffeine, etc. These habits may increase the symptoms of depression and anxiety.