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Foods That Help with Depression, Anxiety, Stress & Sleep

*I always suggest we get as many of our core nutrients from the food sources themselves. If you do supplement, please make sure you consult with a health professional (doctor, registered dietitian, naturopath etc.) before starting on a supplement regimen. Just because it’s natural, does NOT mean it’s safe.

B VITAMINS – A deficiency in B vitamins can trigger depression. Foods rich in B vitamins include:

  • Beef (I recommend the leanest cuts)
  • Avocado
  • Asparagus
  • Almonds

C VITAMINS – This vitamin protects our cells and increases immunity to encourage optimal health. Foods rich in C Vitamins:

  • Blueberries
  • Oranges
  • Lemons
  • Red, Orange, Yellow Bell Peppers (a good low sugar option)

FERMENTED FOODS – For our Gut Health, because the majority of our serotonin (our happy chemical) stores are found in the gut. Foods that have the biggest impact on our gut health include:

  • Kefir
  • Kombucha

ZINC – it has a significant impact on our immune system, our energy levels and our sleep quality. Foods rich in zinc include:

  • Oysters
  • Liver
  • Pumpkin seeds

FIBRE – This keeps our blood sugar levels from rising and crashing (which can cause both stress and anxiety). It also gives us a slow and gradual release of that happy chemical, serotonin. Not to mention the fact that it also keeps our intestines happy and healthy. Foods rich in fibre:

  • Lentils
  • Black beans
  • Peas
  • Broccoli
  • Whole grain bread
  • Brown rice
  • Oatmeal

OMEGA 3’s – These work on the central nervous system which plays a major role in our levels of anxiety and calm. Foods rich in Omega 3’s include:

  • Hemp hearts
  • Chia seeds
  • Flax Seeds (ground only)
  • Fish Oil (some research shows the liquid form is most efficiently absorbed into the body. I love the brand NutraSea in the lemon flavour)
  • Salmon
  • Sardines
  • Walnuts

POTASSIUM – It decreases blood pressure and muscles spasms which can often keep people up at night.

Foods rich in potassium include:

  • Avocado
  • Banana
  • Milk (Warm milk also contains Lactium which is a protein that has a calming effect)

TURMERIC – Is described as a natural mood enhancer. Can be consumed raw or as a powder.

MAGNESIUM – Is known as a natural chill pill. Foods rich in Magnesium include:

  • Dark green leafy vegetables such as: Spinach, Collard greens, Swiss chard
  • Pumpkin seeds

WHEATGRASS – Wheatgrass is one of the most nutrient dense foods available. And it contains very high

amounts of chlorophyll which is a natural mood and energy booster. An easy way to get wheatgrass is

through wheatgrass powder.

VITAMIN D – According to some research, the majority of North American’s are vitamin D deficient because we don’t get enough sunlight (our bodies naturally produce vitamin D when we are exposed to the sun). A lack of vitamin D in the body can lead to depression and other health issues. It is difficult to get enough vitamin D from our diets and therefore this is a supplement that you may want to consider taking (please speak to a heath care professional for proper dosing). Foods high in Vitamin D include:

  • Oily Fish (trout, Salmon)
  • Portabello mushrooms
  • Tofu
  • Caviar (there’s your excuse to order it next time you’re out at a shi shi restaurant)

WATER – Sipping water throughout the day is a must to keep stress levels in check because dehydration can seriously trigger stress. Foods high in water:

  • Water ;0)

Do you have any favourites that are not on this list?

 

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