Foods for Depression & Anxiety

Traditional treatment approaches for anxiety and depression use medications like antidepressants and anti-anxiety drugs to treat the symptoms of these disorders. Medications work by balancing chemical levels within the brain. Proper eating habits also work towards balancing chemical levels. Certain foods in particular can help to enhance a person's overall mood and sense of well-being.

Identification

Anxiety and depression are mental disorders in which individuals experience feelings of nervousness, fatigue, lack of interest and, in some cases, aches and pains. Both conditions are linked to chemical imbalances in the brain. Chemicals known as neurotransmitters are responsible for regulating a person's moods, behaviors and overall well-being. Dietary intake can play an important role in maintaining neurotransmitter levels in the brain. A balanced diet that includes the essential food groups and incorporates needed vitamins and minerals is necessary for proper brain function.

Function

Low energy levels are common in cases where a person suffers from anxiety and/or depression. A balanced diet provides the nutrients needed by the body to maintain normal energy levels. The nutritional material contained in foods are used to manufacture brain neurotransmitters. If certain types of foods are lacking, or certain foods are consumed in excess, neurotransmitter imbalances can occur. Serotonin, dopamine and norepinephrine are the neurotransmitters most affected in individuals who experience anxiety and depression. Everyday stressors also play a part in depleting available nutrients, and further lowering available energy reserves.

Amino Acids

Amino acids are essential components in neurotransmitter production and are also present in enzyme materials. Enzymes are responsible for controlling any and all chemical reactions in the body, as well as the chemical processes that affect anxiety and depression. Amino acids are made out of protein. Diets that include meats, eggs, and dairy products contain the nutrients needed for the body to produce amino acids. Bananas and almonds also provide nutrients that contribute to amino acid production. Tryptophan and tyrosine are two essential amino acids that are also available as dietary supplements. However, supplements should be taken with caution, as the body requires an even balance, as opposed to targeted amounts of one amino acid.

Carbohydrates

The body's energy needs are met by a person's carbohydrate intake. Carbohydrates also prompt the brain to produce serotonin, as well as other neurotransmitters that affect anxiety and depression. Complex carbohydrates such as whole grains, fruits and vegetables provide an ongoing source of energy compared with simple sugars. Complex carbohydrates are released into the bloodstream at a slow, steady rate whereas simple sugars are released all at once and are used up quickly. Meals that include carbohydrates and proteins promote better tryptophan absorption.

Fats

While fat intake is to be approached with caution, diets that are extremely low in fat content may adversely affect brain function. The body requires a certain amount of fat to properly absorb vitamin and mineral materials. Certain foods contain fatty acids that the body cannot produce on its own. Foods such as salmon, tuna, and flaxseed oil provide omega-3 fatty acids. Omega-3 fatty acid deficiencies have been linked chemical imbalances that contribute to symptoms of anxiety and depression.

References

• Diet & Dietary Supplements for Depression
• Coping with Anxiety -- Can Diet Make a Difference

Resources

• Depression & Anxiety