Millions of people suffer from the hopelessness of depression, the agitation of anxiety or from a combination of these two conditions. While eating certain foods will not cure these conditions, research suggests that some foods may help alleviate symptoms. Because anxiety and depression are serious conditions that need to be followed closely by your doctor, changing your diet should only be a complement to professional help, not a substitute.
Spinach
According to a review in the January 2005 issue of the Journal of Psychopharmacology, studies have shown low levels of folate in people who suffer from depression. In Hong Kong and Taiwan, where people consume a diet rich in folate, there is a low incidence of depression. Spinach and other dark green leafy vegetables are some of the best natural sources of folate. Other good sources of folate or folic acid, the synthetic form of folate, are citrus fruits, beans, peas and fortified cereals.
Whole Grains
The mineral chromium, found in many whole grains, has been shown in some studies to help regulate mood. According to Psychology Today, it isn't clear exactly why chromium helps balance mood, but it may be its ability to help stabilize blood sugar levels, which when out of balance, can leave you feeling depressed. The amount of chromium necessary to have an effect on mood may be difficult to get from food, but good sources of chromium, along with whole grains, are brewer's yeast, mushrooms, liver, spinach and oysters.
Salmon
Salmon is an excellent source of omega-3 fatty acids and vitamin B12, both of which have been shown to be associated with depression when your body is lacking them. According to the Brain Bio Centre, surveys have also shown that the more fish consumed by a country, the lower its incidence of depression. According to the University of Maryland Medical Center, several studies have shown omega-3 fatty acids to be helpful in treating depression, though some studies have shown mixed results, warranting a need for further research.
Poultry
Turkey and chicken are good sources of tryptophan, an amino acid that helps your brain produce chemicals that relax and regulate your mood. According to the Mayo Clinic, tryptophan may help relieve anxiety. Other good sources of tryptophan are nuts, fish, beans and eggs.
Traditional Diet
A study of women ages 20 to 93, published in the January 2010 issue of the American Journal of Psychiatry, found that consuming what was called a "traditional" diet of vegetables, fruit, meat, fish and whole grains was associated with lower odds for major depression and anxiety disorders. The study also found that consuming a "western" diet of fried and processed foods, refined grains, sugary products and beer may increase the risk of these disorders.
Water
According to the Mayo Clinic, even mild dehydration can affect your mood. Water is the best source of hydration, so be sure to drink plenty throughout your day.
References
- American Journal of Psychiatry: "Association of Western and Traditional Diets with Depression and Anxiety in Women"
- Journal of Psychopharmacology: "Treatment of Depression: Time To Consider Folic Acid and Vitamin B12"
- Mayo Clinic: Coping with Anxiety: Can Diet Make a Difference?
- Psychology Today: "A Mineral for Mental Energy"
- University of Maryland Medical Center: Omega-3 Fatty Acids
