Spinach: Spinach is a powerhouse of magnesium and folic acid, both of which are often sorely missing in our modern diets. Several studies have found that getting more magnesium can not only help reduce anxiety but fight symptoms of depression as well. Folic acid is an important part of any diet because it helps to regulate mood. In fact, one study found that 38% of people with anxiety and/or depression have low levels of folic acid. Another study showed that when patients up their folic acid intake, their symptoms decreased up to 93%! Just call me Popeye, because I’m about to add some spinach to every situation in my life.
Almonds: It’s no secret that almonds are good for you. They contain protein, magnesium, calcium, potassium, iron, and zinc. Why are these important for your mental health? Magnesium and calcium are two important chemicals that work in tandem to support your nervous system. If the balance is off and you’re low on one or both chemicals, your mood can be thrown off too. Potassium, iron, and zinc all help regulate mood and lower anxiety. Plus, almonds are a healthy snack choice to help you lose weight and stay full!
Salmon: Health enthusiasts everywhere will tell you that salmon is so good for you, and they are on to something! Salmon is well known for its omega-3 fatty acids. Why should you care about omega-3 fatty acids? According to one study, patients with high levels of omega-3 experienced a decrease in depression symptoms by up to 53%! Aside from the omega-3, salmon is an excellent source of B vitamins and vitamin D3, both of which help fight off feelings of anxiety and depression. Make sure to get fresh, wild-caught salmon, and avoid the farmed varieties!