In fact many people have been able to overcome the need for any medication at all by changing their diet and incorporating certain vitamins & minerals. Research is showing that one of the major causes of depression and anxiety is a deficiency in a range of vital nutrients that are necessary for our brains to function at their best.
We all deal with stress every single day, but why do some people handle it easily yet others can fall into a deep depression at the drop of a hat? This deficiency in key vitamins & minerals may be a very important piece of the puzzle!
So, what foods and vitamins should we all be getting more of (but especially those who struggle with stress, anxiety, & depression?
1. Magnesium - This one is so important and is being implicated in so much research as a major factor that we recommend both taking supplements and consuming more by way of diet. The best foods here include Avocados, dark chocolate, nuts & seeds, legumes, dark leafy greens, whole grains, & fatty fish. Of course the list goes on beyond that.
2. Omega 3 Fats - Supplements are a must here if you live in the middle of the country because it's hard to get good quality, wild caught fish. But if you can get your hands on Wild Alaskan Salmon then have at it!
3. Vitamin D - The sunshine drug! In a cold winter like we have here in Omaha, most people should be supplementing with 10,000 IU's per day. We also recommend that everyone gets their blood levels checked occasionally because being deficient in this vitamin appears to greatly increase your risk of cancer, especially breast cancer in women. IN fact one study found that having a Vitamin D blood level above 80 nmol/L decreases your risk of breast cancer by 47%!!
4. Iron - Where possible get this from food sources as too much iron can be very toxic to the body, especially in males and menopausal females as the aren't having a cycle anymore. The best foods here include: Liver, grass fed organ or red meat, grass fed poultry, wild caught fish, & and beans.
5. Vitamin C - We need a combination of foods (especially citrus fruits) and supplements here (between 2,000 - 5,000 mg) to get the required amounts per day.
6. Vitamin B - Most people are especially low in both Folic acid and B12 when suffering from anxiety and depression so this is another one that most likely will need supplements and an increase in certain foods including: eggs, grass fed meats, fruits, and dark green vegetables
7. Potassium - Bananas and other fruits and vegetables are the best sources for Potassium
By no means is this list exhaustive, and if you are suffering from anxiety or depression always seek medical advice and have someone on your health care team who is an expert at functional nutrition who can help you navigate any deficiencies you might be suffering from that could be causing your symptoms.
Also, nutrition alone isn't the solution - it needs to be included with other things we mentioned in our previous blog, such as exercise, mindfulness meditation, getting adjusted by a chiropractor, doing hobbies or socializing in environments that bring joy and laughter, staying hydrated, and getting good quality sleep just to name a few.
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