Nutritional Recommendations for Anxiety and Depression

Did you know that there are nutritional options to compliment treatments for anxiety and depression? Here are some natural alternatives for anxiety and depression. This is a highlight from a book called Encyclopedia of Healing Foods By Dr. Michael Murray N.D.

Anxiety:
Eat more organic foods with B vitamins and calcium and magnesium (examples are below).
Avoid caffeine, alcohol, tobacco, and sugar.
Do not skip meals.

B vitamins:
leafy green vegetables, whole grains (oatmeal, popcorn, brown rice, whole wheat bread), and legumes (beans, lentils, peas, peanuts, and lupins).

Calcium and Magnesium:
sea vegetables, sesame, milk, dairy, leafy green vegetables

Depression:
For depression, eat more organic foods and eat more foods with vitamin B12 (cobalamin), folate (also called folic acid), B vitamins, and omega-3-fatty acids.
Avoid alcohol, sugar, tobacco, caffeine and any specific foods that can worsen one's emotional symptoms.

Vitamin B12 foods: liver and kidney of lamb and beef, sardines, salmon, lean beef, tuna, lamb, eggs, cheese (Swiss, brie, blue, mozzarella, and cheddar), scallops, cottage cheese, and halibut.

Folate foods: brewers yeast, black-eyed peas, rice germ, soy flour, wheat germ, liver beef, soybeans, kidney beans, beans- mung, lima,navy,garbanzo, asparagus, lentils, walnuts, spinach, kale, whole wheat cereal, brussel sprouts, almonds, cabbage, corn, oatmeal

B vitamins:
leafy green vegetables, whole grains (oatmeal, popcorn, brown rice, whole wheat bread), and legumes (beans, lentils, peas, peanuts, and lupins).

Omega-3-fatty acids:
Fish: salmon, herring, mackerel, anchovies and sardines
Flaxseed

And do not forget regular exercise (minimum of 30 minutes daily) and relaxation (prayer, meditation, walks in nature, acupuncture, music,etc) to optimize a mood. The only time exercise does not help moods is when someone stops doing it regularly.

This information is intended as general information as an adjunct to existing personal treatment plans. Please see your medical provider for your personal treatment plan. Aloha. Bradley E. Hope