What are the best foods for depression and anxiety?

It’s that time of the year where the days are getting shorter, colder, and darker, and the vibrant warm sun isn’t around as long. This is a time where many people start to feel the winter blues, especially after all the holiday craze that happens this month. Fresh fruits and vegetables are less abundant, and it’s not as easy to get outside for physical activity. Many times, this is the time of year where people “hibernate” more in their homes and seasonal depression and anxiety starts to creep in more. If you are someone who struggles with this, know that you are not alone and there are ways in which you can support your mental health. Nutrition plays a huge role in mental well-being and this post discusses the best foods for depression and anxiety so that you can better support your mental well-being this winter.

There is no disputing that good nutrition, as an essential part of a healthy lifestyle, helps you to achieve the best physical health. New research shows just how important nutrition can be when it comes to mental health too.

Nutrition and mental health are clearly interconnected. For example, you may have experienced the impact that stress and other mental health challenges can have on appetite, food choices, cravings, weight, etc. There are ways to take back control and strategically use nutrition as one of many tools to improve mental health.

According to the Food & Mood Centre at Deakin University in Australia, “There have been many studies that have demonstrated that a good quality diet is important to the risk of or prevention of mental disorders.” This means that by eating a nutritious, balanced diet, you can lower your chances of experiencing mental health concerns in the future.

But, what if you’re already experiencing symptoms?

The good news is that recent clinical trials have found that improving food choices can help to reduce symptoms and improve moods. Choosing the right foods, drinks, and supplements can make a big difference.

This article shares some of the exciting and fascinating research that links improved nutrition to improved moods and gives you some practical strategies to optimize your nutrition for better mental health.

Before we look at depression and anxiety separately, let’s go over some of the food and nutrient strategies for better mental health in general.

[Medical disclaimer: There is growing evidence that certain foods, supplements, and lifestyle habits can influence the risk and symptoms of depression and anxiety. They may play an important role if symptoms are mild and can also help to support other treatments. Please see your healthcare professional or book an appointment with me to discuss your personal needs and goals when it comes to nutrition for mental health. Click here to schedule a free 30-minute consultation with me.

The best foods for depression and anxiety

There are a lot of nutrition strategies that can help to reduce stress and optimize moods in general, whether it’s for depression or anxiety.

Eat a variety of balanced, healthful foods

Ensuring you get a variety of foods helps you meet your nutrition needs for optimal health (physical and mental) every day. This includes loading up on fruits and vegetables, and getting enough protein, fiber, and healthy fats. A recent clinical study showed reduced symptoms of depression when participants improved the quality of the foods they ate for three months. The improved diet focused on getting whole grains, fruits, vegetables, dairy, olive oil, and nuts every day; plus legumes, lean red meat, fish, poultry, and eggs a few times per week. Serotonin tends to drop during the winter months due to the lack of sunlight, and one way of increasing serotonin within the body is by eating whole grains and complex starchy vegetables (like sweet potatoes, yams, squash, etc.). These are the foods that are also in season currently, so enjoy them and boost your mood!

Vitamin D

The best source of vitamin D is sunlight, which unfortunately becomes lesser during the winter months (especially if you live in the northern climate). Vitamin D deficiency is common during the winter. This vitamin is involved in the production of mood-regulating hormones such as dopamine and serotonin, and therefore is a big contributing factor to seasonal depression (and overall health). The best source to increase vitamin D is from a D3 supplement, lard, or cod liver oil. You can also get vitamin D from mushrooms, fatty fish (tuna), fish oil, and eggs.

Omega-3 fatty acids

Omega-3 fatty acids are crucial for mental well-being and optimal mental health. They play a huge role in controlling mood-related diseases, including anxiety, stress, and depression. Omega-3 fatty acids, especially EPA and DHA (which are found in fatty fish and fish oil), help preserve the integrity of brain cells, and they have the ability to increase mood-lifting hormones such as dopamine and serotonin. A deficiency in these fats significantly increases the risk of mood-related diseases, especially depression.

Vitamin B12

B12 plays a significant role in the development of depressive symptoms, and deficiency can manifest through irritability, personality changes, memory loss, and depression. Vitamin B12 deficiency has been shown to worsen depression symptoms by causing the buildup of the amino acid homocysteine. Animal sources are the best way to get enough vitamin B12, but taking a complex B-vitamin can help during this time as well.

Ensure you’re eating meals as a matter of routine

Sometimes our moods and life in general disrupt our eating patterns. We may forget to eat meals in the first place, or double-up when we forget that we’ve already eaten a meal. Regularly eating nutritious meals can help balance moods. If it will help, consider setting yourself reminders or scheduling mealtimes to ensure that you nourish your body and mind on the regular. Perhaps a meal plan that has all of your meals laid out for you is what you need.

Enjoy your meals mindfully

Eating mindfully is when you pay attention to your food when you eat. This means making thoughtful food choices, eating slowly, chewing well, and savoring the flavors and textures. Not only does mindful eating help keep you focused on enjoying the food in front of you in the present moment, but it helps improve digestion and can positively influence mental health.

Consider probiotics

Several recent studies have found that probiotic supplements may help with depression and anxiety. Probiotics are friendly, live microbes that can improve gut health and are often found as dietary supplements.

The ability of probiotics in the gut to influence moods is because of the gut-brain connection. The gut and brain communicate with each other through the nervous system, as well as via molecules called neurotransmitters. This is the same connection that can cause stomach upset during stressful times, and why some gut conditions can trigger depression or anxiety. It’s an emerging area of research now that is shedding light on how we can leverage gut health for better mental health.

Extra nutrition tips for depression

Enjoying a nutrient-rich dietary pattern can help to nourish your body and brain so that you can have energy and feel good throughout the day. A couple of nutrition strategies that can help with depression include curbing intake of refined sugars and enjoying coffee in moderation.

Curb intake of refined sugars

There’s a link between depression and consuming a lot of refined sugar (like the kind found in sweets, desserts, sodas). One of the reasons is that the brain depends on a steady supply of blood sugar (glucose). When we eat or drink refined sugars, they’re absorbed very quickly and spike blood sugar levels like a rollercoaster. This effect can then impact the brain and influence moods. Many people find that when they’re feeling down, they crave sweets to help boost their moods. So while sweets may seem to feel good temporarily, over the long term they can lead to worsening mood swings.

A nutrition strategy that can help reduce intake of refined sugars is to have healthier foods available—especially when it comes to snacks and desserts. Instead of reaching for sweets and sugary drinks, consider fruits, nuts, and unsweetened beverages like fruit-infused water and teas (licorice root tea is a great one to help curb the sweet tooth, or try an herbal fruit tea), and unsweetened dairy/non-dairy milks.

Enjoy coffee in moderation

Coffee contains antioxidants that can help reduce the harmful effects of oxidative stress and inflammation. Coffee also contains caffeine. Low-to-moderate amounts of caffeine can help to increase energy, alertness, and concentration which are often a much-appreciated boost for those who need it.

Some studies show that there may be a “sweet spot” of 2-6 cups of coffee per day to help lower the risk for depression. Caffeine intakes may affect different people in different ways (depending on metabolism, etc.), so proceed with caution to find your personal sweet spot. Other alternatives to coffee include caffeinated teas (green tea, black tea, or earl grey) or adaptogenic teas. Dark chocolate also contains antioxidants and a small amount of caffeine as well.

If you are someone who struggles with anxiety alongside depression, then proceed with caution and read as to why below.

Extra nutrition tip for anxiety

One strategy to reduce feelings of anxiety or serious stress is to ensure you don’t get too much caffeine (from all sources).

Don’t overdo the caffeine

While some coffee may help with symptoms of depression, too much caffeine can increase symptoms of anxiety—especially in those who are more sensitive to it. Some of the side effects of having too much caffeine are jitteriness, increased heart rate, sleep difficulties, and anxiety. Moderating your overall caffeine intake (from all sources including coffee, tea, soda, energy drinks, caffeine supplements, some medications, etc.) can help.

For some people, having no more than 400 mg of caffeine (about the amount in four cups of coffee) can help reduce some of these effects. If you start feeling these symptoms and you still want to enjoy your coffee, tea, soda, etc., try switching to decaffeinated options.

Other lifestyle habits that can help with depression and anxiety

While nutrition is essential for good mental and physical health, there are other lifestyle factors that can also play a role.

Physical activity

Exercise can lower symptoms of depression and anxiety—especially when done regularly (e.g., during most days). Physical activity helps us to reduce stress hormones, lower our blood pressure, and release “feel good” compounds called endorphins.

Just 30 minutes of walking per day can help improve your mood. According to the National Institute of Mental Health, you don’t need those 30 minutes to be done in one session. Breaking it down into three 10-minute sessions during the day can add up to the same health benefits.

Finding the right activity for you is key! Try anything from yoga to Pilates, swimming, tennis, walking, running, boxing, weightlifting, etc. You want to find an activity that is enjoyable for you and helps relieve stress and provides you with energy. If you are someone who struggles with chronic stress, then a gentler activity will be of more benefit and less stressful for the body.

Enough sleep

Getting enough quality sleep is great for your body and mind. Sleeping 7-9 hours/night can help you get into deep REM (rapid eye movement) sleep which allows the body to repair tissues and supports a healthy immune system.

The most impactful strategy to get better sleep is to make it a priority and stick to a schedule. You can also try to stop screen time and bright lights before bed as they can trick your brain into thinking that the sun is still out and you should stay awake. Blue-blocking glasses can be of help if you are unable to avoid screens before bed.

Another strategy is to avoid eating right before bed as this can disrupt your deep REM sleep as your body is more focused on digesting vs. resting and processing.

Stress management

Other activities that can help to manage some of the stressors that lead up to or worsen depression and anxiety include mindfulness, meditation, relaxation exercises, deep breathing, and taking time each day to pay attention to the positive. These activities can help to reduce muscle tension, lower the heart rate, and calm the mind.

Examples include practicing gratitude or journaling about good things that happen, noting why you appreciate them and focusing on the positive by challenging negative thoughts. Perhaps you can take some breaks each day to listen to your favorite music, play a game, read, or enjoy a hobby.

Stay connected

Being social with people whom you care about and who care about you is an often forgotten step toward optimal mental health. Reaching out and keeping in touch with friends and family regularly—especially when you need support—can make a world of difference. You can also meet new people by joining a group or volunteering to support an issue that means a lot to you.

Invest in bright light therapy

Bright light therapy has been proven to be beneficial in the treatment of seasonal affective disorder. Lightboxes (aka SAD lamps or sun lamps) are specifically designed to solve problems faced by a lack of sunlight exposure by imitating the natural sunlight. Check with your doctor and insurance to see if they will cover a high quality lamp that you can use during these winter months.

Final thoughts

Nutrition can play a big role in reducing the risk of getting depression and anxiety in the first place, and to help manage the symptoms once they occur. The vitamins, minerals, proteins, carbohydrates, and fats we eat are used to help fuel and function our physical and mental health. This means that our food choices can help to optimize more balanced moods.

For your mental health, enjoy a nutrient-rich variety of foods that include fruits, vegetables, whole grains, nuts, seeds, and proteins. Cut back on foods that have refined sugars and find your personal optimal amount of coffee (if any) to enjoy every day can help.

If you’re in crisis: Call 911 for a medical emergency or 988 to reach the suicide hotline.

Need help planning and making nutrition part of your mental health plan? Or are you wondering how to add mood-boosting foods into your current dietary lifestyle? Or maybe you just want some delicious healthier alternatives to sugar-packed sodas and desserts or a recommendation for a high-quality supplement or probiotic. As a master’s level registered dietitian nutritionist and integrative functional nutrition certified practitioner, I’d love to help. Book an appointment with me today to see if my programs and services can help you. Click here to book now.

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