“Let food be thy medicine and medicine be thy food” – Hippocrates,
Proper nourishment is absolutely essential for health and wellbeing and to reduce symptoms of anxiety and depression.
Foods have the power to ease anxiety and fight depression. From Peanut butter banana oatmeal to blueberry parfait bowls to chocolate. Studies have also shown that people who suffer from mental health disorders have a deficiency in many nutrients, vitamins , minerals, amino acids and omega 3 fatty acids.
I will share with you 10 Meals that Reduce Anxiety and Depression. The list includes breakfast recipes that reduce anxiety to lunch, dinner and dessert, so you have plenty of options to choose from throughout your week and help reduce anxiety and depression.
Breakfast Recipes
Blueberry Chia Pudding
Chia seeds are referred to as a “super food” and are abundant in omega 3 fatty acids and magnesium, both important nutrients to help with anxiety and depression.
Studies show that omega-3 fats can help in fighting depression and mood swings by reducing inflammation in the brain which help improve the function of dopamine and serotonin, both which regulate our mood.
Chia seeds contain magnesium, which helps the body calm down by blocking the activity of more stimulating neurotransmitters and binds to calming receptors like GABA. Think of magnesium as a strong brake for your nervous system – resulting in a more peaceful and calm state.
Blueberries contain vitamin C which helps repair damaged cells when we are stressed.
Peanut Butter Banana Oatmeal
A bowl of oatmeal is just so lovely in the mornings. And they are so versatile!
What’s the scoop in this recipe?
Studies show that low potassium levels are associated with an increased level of cortisol, a stress hormone.
This recipe includes bananas which are high in potassium and magnesium and both vitamins have been shown to help with anxiety and depression relief.
Peanut butter contains tryptophan, an amino acid that plays a key role in producing serotonin. Serotonin is a neurotransmitter that helps stabilize mood and is known as the “feel good” hormone.
Important Note**: To gain optimal nutrition, always try to buy organic when you can. Oats are heavily sprayed by pesticides. Buy peanut butter that is unrefined and has one single ingredient – PEANUTS– that is it.
Greek Yogurt Breakfast Bowl
Serotonin, the mood boosting hormone, is produced in the gut, so it is imperative that you have a healthy gut to manage anxiety and depression.
Yogurt contains many healthy bacteria that are beneficial and critical for the gut. These bacteria have positive effects on gut health and brain health.
Research has shown that a poor gut microbiome also contributes to anxiety and depression. Gut health is linked to brain health through the gut-brain axis. The gut contains the majority of serotonin and dopamine which are neurotransmitters that affect our mood. Studies have also shown that people who suffer from mental health disorders have a deficiency in many nutrients, vitamins , minerals, amino acids and omega 3 fatty acids.
LUNCH RECIPES
Arugula and Fig Salad with Balsamic Vinaigrette
Leafy greens like arugula, kale, and spinach are full of vitamins and minerals that are mood boosting. They contain folate and magnesium.
Folate is needed for production of mood stabilizing dopamine, serotonin and norepinephrine.
Figs are also a rich source of B-Vitamins that help with calming the nervous system.
This recipe is a powerhouse!
Healing Lemongrass Chickpea Thai Curry
This curry is so delicious.
So what’s the scoop?
Well lemongrass and turmeric are rich in polyphenols, antioxidants. These antioxidants help with reducing inflammation in the body and help with protecting the neurons in your brain for improved brain health and neurotransmitter function.
Buckwheat Mushrooms
Buckwheat is a grain that is super healthy. It is rich in polyphenols as well as magnesium, zinc and b-vitamins which are all important in stabilizing mood.
Mushrooms are a great source of prebiotics that promote healthy gut bacteria and are essential in creating probiotics.
DINNER RECIPES
One-Pan Salmon Asparagus
This recipe is so easy to make and so nutritious.
Salmon is high in brain-healthy omega-3 fatty acids. Omega 3 – fatty acids help to reduce inflammation in the brain and help with regulating hormones. One study recently found that participants who ate fish had a 17% lower risk of depression than those who did not. Studies have also shown that people who suffer from mental health disorders have a deficiency in many nutrients, vitamins , minerals, amino acids and omega 3 fatty acids.
Salmon is also a great source of Vitamin D, which also helps improve brain health.
Asparagus is a great source of fiber, folate and antioxidants which all help ward off depression. It is also a source of tryptophan which is an amino acid that helps build important neurotransmitter serotonin, one of the most important mood regulators of the brain.
So much wholesome goodness in this one!
Whole Roasted Chicken With Potatoes
Feeling a bit anxious? Make this delicious chicken roast filled with so many nutrients and amino acids that will help you feel relaxed.
Chicken is a great source of amino acids tryptophan and tyrosine, which have been studied and associated with reduced anxiety and depression.
Potatoes get a bad rep sometimes but potatoes are actually amazing for your health. Potatoes carry a high carb content which helps increase levels of tryptophan which creates the feel good hormone serotonin.
Golden Lentil Soup with Coconut and Turmeric
This soup is happiness and health in a bowl.
Turmeric is a powerful anti-inflammatory spice and antioxidant. Its active compound circumin has been shown to reduce symptoms of depression.
DESSERT RECIPES
Mood Boosting – Banana Split But Better
Now this recipe is just a sweet savory dessert. Combined with all sorts of healthy ingredients it makes for a sweet treat that won’t ruin your gut and boost your brain health. It’s got bananas, nuts and chocolate. What more could you ask for?
Dark chocolate has an abundant amount of polyphenols which as mentioned above are great for enhancing calmness. It also has tryptophan which is an amino acid that helps build up serotonin, the happy hormone.
You are what you eat. Just let that sink in. It is so cliche but I have found that food is truly transformative from the inside out.
I hope these recipes give you some insight and inspiration to take control of your mental and physical health to be the best person you can be!
