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)
C VITAMINS – This vitamin protects our cells and increases immunity to encourage optimal health. Foods rich in C Vitamins:
- 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:
ZINC – it has a significant impact on our immune system, our energy levels and our sleep quality. Foods rich in zinc include:
- 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:
- Black beans
- Whole grain bread
- Brown rice
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)
POTASSIUM – It decreases blood pressure and muscles spasms which can often keep people up at night.
Foods rich in potassium include:
- 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
- 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?