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Best Healthy Diet for Depression and Anxiety

Healthy Diet for Depression and Anxiety

Healthy diet has proven itself as a natural and effective treatment for many health issues and that does not exclude mental health issues like anxiety and depression. Right nutrition helps the body function properly, leaving organs with less stress, thus improving their capacity to heal. This in its turn will be quite effective in improving your mood, increasing your concentration and memory.

Diet for Mental Health

For a person suffering from unipolar or bipolar depression and anxiety disorders it’s a challenge to maintain good eating habits, however, having a healthy diet will have drastic long term positive effects on the person’s mental health and physical well-being.

Best Diet for Depression and Anxiety

1. Complex carbohydrate which includes fruits, vegetables, beans and whole grains are a very good source of steady supply of glucose for the body, which is helpful in maintaining body and brain energy. With the help of which there can be prevention of memory problems, fatigue, irritability and sad, down feeling.

Fruits and veggies that are deep in color are known to have more complex and higher nutritional value, and generally are more preferable. The same berries or spinach that are deep in color will contain more healthy nutrition for your body, so when you go out shopping, know how to pick wisely.

2. Many researches shown that Omega-3 helps greatly in reducing depression, anxiety as well as improving memory, sleep and cognitive functions. Omega-3 fatty acids can be found in cold-water fish such as tuna, mackerel and salmon. 

Remember,

Excess of refined carbohydrates and deficiency of omega-3 fatty acids in a diet has been connected to be the cause of depression.

The whole food must be preferred to processed food.

In order to obtain the all-important omega-3 fatty acids, fish must be included in the diet. Salmon, herring and tuna have high quantity of omega-3 fatty acids. Just 3 to 4 servings per week will provide the depressed person much required boost. If having fish on daily basis is not practical then fish oil must be tried in its place.

3. In order to maintain constant energy supply in the body it is recommended to have fiber and whole grains. Some great sources of fiber are pears, apples, whole grains, lentils, peas, brussels sprouts, raspberries, different nuts (almonds are particularly recommend).

Pay attention and read the label on the bread and crackers you are purchasing, choose those that are rich with ingredients such as oats, whole wheat or whole rye. Fiber is also important for healthy digestion and healthy bowel movements, keep in mind that ridding your body of toxins is an important part in healing your body.

4. Then there should be consumption of food that is rich in folic acid, which can lift your mood. It can be found in green leafy vegetables like spinach and turnip greens, legumes like black beans, lentils, peas, citrus fruits and juices and fortified cereals and grain products.

If due to some reason you are unable to consume enough of these foods, then you might consider talking to your doctor and get supplements like multi-vitamins and mineral supplements.

5. Proteins are great source of amino acids which are very important for mood, sleep and energy. It is very desirable to have proteins in your breakfast, when your body is in need of long-lasting energy for the whole day, so you should skip the Danish and have peanut butter on your whole wheat bread.

Inclusion of fruits and vegetables with your protein rich foods will make a balanced diet. Proteins prove to be quite effective in reducing cravings for the foods that cause fatigue and depression as well.

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Remember,

The excess of sugar intake must be avoided as sweets may make a person feel good on temporarily basis due to enhanced blood sugar level but may aggravate the mood afterwards when it falls.

Alcohol and caffeine both moisten the mood. Alcohol for the moment relaxes the human body and caffeine also boosts energy temporarily, but the impact of both is short-term. Both aggravate the mood swings, depression, anxiety and insomnia.

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