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Eat to Beat Anxiety


Believe it or not, what we eat has a huge impact on our mental health and anxiety. Use this cheat sheet to improve your mood through food.


Key Nutrients to reduce stress and anxiety

Vitamin B12 and Folate (B9)

Folate regulates precursors for serotonin and dopamine (happy hormones). B12 helps with red blood cell synthesis and the breakdown of homocysteine.

Zinc

Zinc up-regulates BDNF and inhibits glutamate allowing for the nervous system to function smoothly and for signals within the brain to be passed easily.

Omega 3

Omega 3 fatty acids (particularly DHA and EPA) are known for their anti-inflammatory processes, especially on the nervous system.

Fermented Foods

Fermented foods help support the gut microbiome which is the gatekeeper for nutrient most serotonin is produced with in the gut.

Antioxidants

Antioxidants reduce inflammation throughout the body and reduce the effects of harmful toxins such as carcinogens. This boosts our immunity and energy production.


Foods to Add to Your Diet

Vitamin B12 and Folate (B9)

  • Beef

  • Liver

  • Chicken

  • Fish, shellfish

  • Yogurt

  • Pasture raised eggs

  • Legumes

  • Asparagus

  • Leafy Greens

  • Beets

  • Brussel Sprouts

Zinc

  • Red meat (grass fed)

  • Shellfish

  • Legumes

  • Seeds

  • pine nuts, peanuts, cashews and almonds

  • Dairy (grass fed and organic)

  • Pasture raised eggs

  • Whole grains

  • Dark chocolate

  • Potatoes

Iron

  • Red meat (grass fed)

  • Legumes

  • Shellfish

  • Spinach

  • Liver

  • Pumpkin seeds

  • Quinoa

  • Broccoli

  • Turkey

  • Tofu

  • Dark chocolate

Fermented Foods

  • Kimchi

  • Nato

  • Tempeh

  • Kombucha

  • Pickles (not in vinegar)

  • Yogurt

  • Kefir

  • Sauerkraut

Antioxidants

  • Turmeric and black pepper

  • Berries

  • Dark chocolate

  • Kale

  • Red cabbage

  • Beans

  • Artichoke

  • Beets

  • Spinach

Omega 3

  • Fatty fish (mackerel, herring, salmon, sardines, anchovies)

  • Oysters

  • Caviar

  • Flaxseeds

  • Chia seeds

  • Walnuts

  • Soybeans

Get the most bang for your buck with these crossover foods: Pasture-raised eggs, Grass-fed beef, legumes, nuts, Tempe, Yogurt, Dark chocolate, and Spinach.



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