Eat to beat anxiety & depression

A combination of Omega 3 fatty acids, B-Vitamins and Magnesium can relieve the symptoms and decrease the risk of mental health problems including depression and anxiety, schizophrenia, autism and ADHD.

If you suffer with any of the following you could benefit from just a few simple nutritional changes:

  • Depression
  • Anxiety
  • Insomnia
  • Nervousness
  • Stress
  • Mental health disorders
  • PMS
  • Low sex drive
  • Poor memory
  • Poor concentration
  • Confusion
  • Tension
  • Irritability
  • Teeth grinding
  • Lethargy

‘You are what you eat.’

Did you know your brain is actually 60% fat? SO it’s no surprise that Omega 3 fatty acids improve the nervous system, promote neuro-transmitter balance and reception and relieve depression and anxiety. In addition to its mental health benefits, Omega 3 and 6 also improve sleep and aid hormone balance.

Top foods for Omega 3 and 6 fatty acids:DSC_0297

  • Wild salmon
  • Mackerel
  • Tuna
  • Sardines
  • Flaxseeds
  • Sunflower seeds
  •  Sesame seeds
  • Pumpkin seeds
  • Sunflower and safflower oil
  • Walnuts
  • Wheat germ

As B-Vitamins are water-soluble I recommend eating them raw, steamed or minimally cooked. 

Top B-Vitamin foods:

  • Oysters
  • Sardines
  • Eggs
  • Cottage cheese
  • Mushrooms
  • Watercress
  • Avocados
  • Whole-wheat
  • Cauliflower
  • Cabbage
  • Peppers
  • Brocoli
  • Bananas

This recipe for chocolate avocado mouse that contains a combination of B-vitamins, food weekend 130magnesium and Omega 3 fatty acids. It’s stress busting, sleep inducing, nutrient dense and delicious of course!:

Serves 3: Melt 100g dark chocolate (or replace with 3 tbsp cocoa powder) and place in a blender with one ripe avocado. Add a tsp of Vanilla extract and one ripe banana and a squeeze of lemon juice. Add a little water until you reach your required texture. You can add honey for extra sweetness if you like. Top it with chopped walnuts and seeds, berries and coconut cream. So simple, raw, healthy and packed full of nutrients. You can adjust the ingredients to your own taste as you go. I like to add cinnamon to aid digestion.

For more information on the links between nutrition and mental health I highly recommend  Cooking to Cure by Angela Dailey.

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