Foods for the Blues
ILast week, I promised that I would chat about my favorite food hacks for mental health and depression support.
Treating depression, just like anything else can vary widely between people, but there are basic nutrients accepted to support any mental health issues.
Adapting your eating to a Mediterranean diet-
Research suggests that this diet, rich in whole foods, healthy fats, and antioxidants, can reduce inflammation, support gut health, and promote brain function—all of which may contribute to better mood regulation and lower risk of depression.
These foods are:
✅Fatty fish (salmon, sardines, mackerel)
✅ Extra virgin olive oil
✅ Nuts & seeds (walnuts, almonds, flaxseeds)
✅ Leafy greens (spinach, kale, Swiss chard)
✅ Berries (blueberries, strawberries)
✅ Whole grains (quinoa, oats, brown rice)
✅ Legumes (chickpeas, lentils, beans)
✅ Fermented foods (yogurt, kefir, kimchi)
✅ Dark chocolate (70%+ cacao)
Foods that are high in Tryptophan like turkey, eggs, and dairy and phenolic compounds (berries, coffee, dark chocolate) can support serotonin and dopamine levels, important for emotional well-being.
Foods that are high in Zinc and Magnesium improve brain function and reduce the impact of stress. Here are my faves:
✅ Pumpkin Seeds & Sunflower Seeds
✅ Dark Chocolate
✅ Cashews & Almonds
✅ Avocados
Magnesium helps restful sleep which really helps your body and brain adapt to stress. Contact me for a recommendation.
Buy clean products here at my fullscript store:
https://us.fullscript.com/welcome/apalmer1643935172
A recent study by the NIH looked at wild blueberries to improve mood. You can read that here:
https://pmc.ncbi.nlm.nih.gov/articles/PMC11139700/
Want a Deeper Dive? Here’s a short Youtube where Dr. Mark Hyman discusses foods that help mood and also sleep:
https://www.youtube.com/watch?v=rHlfaXmnrlI
Looking to shift your mental health?
A few little tweaks can make a BIG difference in a short time. Let’s get started!
Schedule time with me here:
https://calendly.com/angiesrealfood
Remember we are all BIOINDIVIDUAL, what works for one does not work the same for another.
