The 5 BEST Foods for Anxiety and Depression (Backed by Scientific Research)

Summary

This script provides valuable insights to combat anxiety and depression through dietary choices. It emphasizes the adverse effects of certain medications and highlights five superfoods that can significantly improve mental well-being. Walnuts, blueberries, omega-3 rich foods like fish, antioxidant-rich coffee, and gut-friendly fermented foods like sauerkraut are highlighted as potent natural remedies. The script also underscores the importance of physical activity, such as brisk walking or jogging, as an effective way to alleviate symptoms of depression. Overall, it offers a comprehensive approach to enhancing mental health through nutritious dietary choices and an active lifestyle.

Takeaways

• 😔 The video discusses dietary and lifestyle changes that can help alleviate symptoms of anxiety and depression.
• 💊 Certain medications like acne medications, birth control pills, blood pressure drugs, and cholesterol drugs can contribute to depression, while antidepressants, caffeine, corticosteroids, ADHD drugs, asthma medications, thyroid medications, seizure drugs, and Parkinson's drugs can exacerbate anxiety.
• 🌰 Eating a quarter cup of walnuts per day can lower depression scores by 26%.
• 🫐 Consuming half to one cup of blueberries daily increases serotonin levels, protects against the expression of the 'suicide gene', and helps combat PTSD, depression, and anxiety.
• 🐟 Omega-3s from fish, rich in DHA and EPA, improve anxiety and decrease symptoms of depression by interacting with mood-related molecules in the brain and reducing inflammation.
• ☕ Coffee is the number one source of antioxidants for Americans, and high-quality, shade-grown or organic coffee can enhance its antioxidant properties, which are linked to lower levels of anxiety and depression.
• 🥙 Consuming gut-friendly foods like sauerkraut, apple cider vinegar, fermented foods, kimchi, and kefir can aid in serotonin production in the gut, which plays a crucial role in mental health.
• 🚶‍♀️ Engaging in regular physical activity, such as a 30-minute brisk walk or jog three times a week, can be as effective as medication for relieving symptoms of major depression.
• 🥗 The video encourages viewers to check out additional resources provided to help start a lifestyle change and experience real health.
• 🌱 The video emphasizes the importance of choosing the right foods to improve mental health and reduce reliance on medications.

Q & A

What are the main symptoms of depression mentioned in the script?

The main symptoms of depression mentioned are guilt, hopelessness, distress, low moods, depressed moods, helplessness, feelings of worthlessness, and loss of interest in life and work.

What are the main symptoms of anxiety mentioned in the script?

The main symptoms of anxiety mentioned are restlessness, panic attacks, difficulty concentrating, irritability, increase or decrease of appetite, fatigue, and weight gain from stress.

What medications can cause or worsen depression, according to the script?

According to the script, medications that can cause or worsen depression include acne medications, birth control pills, high blood pressure drugs, and cholesterol drugs.

What medications can cause or worsen anxiety, according to the script?

The script states that medications that can cause or worsen anxiety include antidepressants, medications with caffeine, corticosteroids, ADHD drugs, asthma medications, thyroid medications, seizure drugs, and drugs for Parkinson's disease.

What lifestyle factor is mentioned as potentially helpful for relieving symptoms of depression?

The script mentions a study from Duke University Medical Center that found brisk 30-minute walks or jogs three times a week can be as effective as medication for relieving symptoms of major depression.

What are the top five foods recommended in the script for helping with anxiety and depression?

The top five foods recommended are: 1) walnuts, 2) blueberries, 3) omega-3 fatty acids from fish, 4) antioxidants from high-quality coffee, and 5) gut-friendly foods like sauerkraut, apple cider vinegar, fermented foods, kimchi, and kefir.

Why are walnuts recommended for depression, according to the script?

The script states that eating a quarter cup of walnuts per day was associated with 26% lower depression scores in a study.

How do blueberries help with depression and anxiety, according to the script?

According to the script, blueberries increase serotonin (the 'happy hormone') and increase the expression of the SKA2 gene, which is known as the 'suicide gene' and is associated with lower risk of depression, PTSD, and anxiety when expressed properly.

Why are omega-3 fatty acids from fish recommended for anxiety and depression?

The script states that omega-3 fatty acids from fish, which are high in DHA and EPA, can improve anxiety, decrease symptoms of depression, cross the blood-brain barrier, interact with mood-related molecules in the brain, and have anti-inflammatory actions that may help relieve depression.

What is the number one source of antioxidants for Americans, according to the script, and why are antioxidants important for mental health?

According to the script, the number one source of antioxidants for Americans is coffee. Antioxidants are important because lower levels of antioxidants are associated with higher levels of anxiety and depression, based on a 2014 study cited in the script.

Outlines

00:00

🍲 Foods and Lifestyle for Tackling Depression and Anxiety

This paragraph discusses the prevalence of anxiety and depression, highlighting their symptoms and the potential for certain medications and health conditions to exacerbate these issues. It emphasizes the importance of lifestyle factors, such as exercise, in alleviating symptoms of depression. The paragraph also introduces the idea of using specific foods to aid in managing anxiety and depression.

05:03

🥗 Top 5 Foods to Combat Anxiety and Depression

This paragraph presents five specific foods that can help alleviate symptoms of anxiety and depression: walnuts, blueberries, omega-3 rich fish, antioxidant-rich coffee, and gut-friendly fermented foods like sauerkraut and kefir. It provides detailed explanations and scientific evidence for how each food can positively impact mental health, either by regulating neurotransmitters, reducing inflammation, or supporting gut health. The paragraph highlights the importance of consuming high-quality, properly sourced versions of these foods for maximum benefit.

Keywords

💡Depression

A mental health disorder characterized by persistent sadness, loss of interest, feelings of worthlessness or guilt, and lack of energy. The video discusses depression as a prominent issue affecting many Americans and relates it to various factors such as life events, health conditions, chronic pain, sleep issues, inflammation, and certain medications. The script emphasizes the importance of addressing depression through lifestyle changes, particularly dietary modifications.

💡Anxiety

A mental health condition involving excessive worry, fear, restlessness, and difficulty concentrating. The video presents anxiety as another common struggle alongside depression and suggests that certain foods can help alleviate anxiety symptoms such as panic attacks, irritability, and changes in appetite or sleep patterns. The script highlights the potential impact of medications on anxiety and encourages exploring dietary solutions.

💡Medications

The video discusses various medications that can contribute to or exacerbate symptoms of depression and anxiety. It mentions acne medications, birth control pills, high blood pressure drugs, cholesterol drugs, antidepressants, caffeine-containing medications, corticosteroids, ADHD drugs, asthma medications, thyroid medications, seizure drugs, and Parkinson's disease drugs as potential culprits. The script advises caution with these medications and suggests consulting a doctor before adding more pills, emphasizing the importance of addressing root causes through lifestyle and dietary changes.

💡Lifestyle factors

The video recognizes that lifestyle factors, such as physical activity and environmental influences, can play a significant role in managing depression and anxiety. It cites a study from Duke University Medical Center that found a 30-minute brisk walk or jog three times a week to be as effective as standard medication for relieving major depression symptoms. The script encourages making lifestyle changes and exploring resources to support a healthier approach to well-being.

💡Walnuts

The video recommends walnuts as the number one food for combating depression. It cites a study where participants who consumed a quarter cup of walnuts daily had 26% lower depression scores. The script suggests incorporating walnuts into smoothies, salads, or other creative dishes to benefit from their potential mood-boosting properties.

💡Blueberries

Blueberries are presented as the second recommended food for managing depression and anxiety. The video explains that blueberries increase serotonin (the "happy hormone") levels and enhance the expression of the SKAT2 gene, which is linked to reduced risk of depression, PTSD, and suicidal tendencies. The script advises consuming half to one cup of blueberries daily, preferably organic or freshly picked, to take advantage of their mental health benefits.

💡Omega-3s

Omega-3 fatty acids, particularly those found in fish, are highlighted as the third recommended food for improving anxiety and depression symptoms. The video explains that omega-3s, rich in DHA and EPA, can cross the blood-brain barrier and interact with mood-related molecules in the brain, enhancing their function. Additionally, their anti-inflammatory properties may help alleviate depression associated with inflammation.

💡Antioxidants

The video emphasizes the importance of antioxidants in combating anxiety and depression, citing a 2014 study that linked lower antioxidant levels to higher incidences of these mental health conditions. Surprisingly, the script reveals that coffee is the number one source of antioxidants for Americans. However, it recommends consuming high-quality, organic, or shade-grown coffee to maximize the antioxidant benefits.

💡Gut health

The video highlights the connection between gut health and mental well-being, as 95% of the body's serotonin (the "happy hormone") is produced in the gut. It recommends consuming fermented foods like sauerkraut, apple cider vinegar, kimchi, and kefir, as well as probiotics, to nourish the gut and support serotonin production. A healthy gut environment is presented as crucial for maintaining mental health and combating depression and anxiety.

💡Lifestyle changes

Throughout the video, the emphasis is placed on making lifestyle changes, particularly through dietary modifications, to address depression and anxiety. While medications are acknowledged, the script encourages exploring natural solutions through the consumption of specific foods and engaging in physical activity. The video positions lifestyle changes as a holistic approach to improving mental health and well-being.

Highlights

Millions of Americans struggle with symptoms of depression, guilt, hopelessness, distress, low moods, depressed moods helplessness, feelings of worthlessness, and a loss of interest in life and work.

Several medications, such as acne medications, birth control, high blood pressure drugs, and cholesterol drugs, can cause depression.

Antidepressant medications, caffeine, corticosteroids, ADHD drugs, asthma medications, thyroid medications, seizure drugs, and drugs for Parkinson's can cause anxiety.

A brisk 30-minute walk or jog around a track or in your neighborhood, three times a week, can be as effective at relieving the symptoms of major depression as a standard drug.

Eating a quarter of a cup of walnuts can lead to 26% lower depression scores.

Eating half to one cup of blueberries per day can increase serotonin (the happy hormone) and protect against the expression of the SCKL2 gene, which is linked to higher suicidal rates and depression when suppressed.

Omega-3s from fish, high in DHA and EPA, can improve anxiety and decrease symptoms of depression.

Lower levels of antioxidants in the body are linked to increased anxiety and depression.

Coffee is the number one source of antioxidants for Americans, but superior sources like shade-grown or organic coffee are recommended for enhancing antioxidant properties.

Gut-friendly foods like sauerkraut, apple cider vinegar, fermented foods, kimchi, and kefir can improve mental health, as 95% of the body's serotonin is produced in the gut.

The top five foods recommended for anxiety and depression are walnuts, blueberries, omega-3s from fish, antioxidant-rich coffee, and gut-friendly fermented foods.

Poor gut health and lack of serotonin production due to unhealthy eating habits could be contributing factors to depression and anxiety.

Lifestyle factors, such as regular exercise, can be as effective as medication in alleviating symptoms of depression.

It's important to be aware of potential medication side effects and consider consulting a doctor about alternative approaches if experiencing anxiety or depression.

A holistic approach, incorporating dietary changes, lifestyle modifications, and professional guidance, can be beneficial for managing anxiety and depression.

Transcripts

if you are struggling with anxiety or

depression i'm going to show you exactly

what you can be eating on a daily basis

that science shows can make a

significant improvement in how you feel

millions of americans struggle with

symptoms of depression guilt

hopelessness distress

low moods

depressed moods helplessness

feelings of worthlessness

just a loss of interest in life and work

and what we're supposed to be engaged

with

or feelings of just a lot of pressure a

lot of doom a lot of gloom

it's very prominent today's world you're

not alone and these can be really driven

by a lot of

life occurrences

health conditions don't make them any

better chronic pain sleep issues

inflammation all make depression worse

there's even medications that make

depression worse let me show you what

those are if you're struggling with

anxiety restlessness

panic attacks

difficulty concentrating irritability

increase or decrease of your appetite

fatigue

weight gain

from a lot of stress if that's you i'm

going to show you what you should be

eating can be eating to aid whether it's

a depression or an anxiety or a combo of

both

here's what to avoid

there are several medications that make

both of these conditions worse and then

i'm going to cover my top five foods

that are going to help you to feel

better right away today

medications that cause depression

are acne medications which is just

acne itself can depress people the

medication does

birth control

think about how many

women are on that and the correlation

there of taking birth control your cycle

and depression high blood pressure drugs

and even cholesterol drugs

can create cognitive impairment

which leads to depression

now from an anxiety standpoint

antidepressant medications

can create

anxiety

so this is why drugs are so dangerous

and i want to help so many of you

choose the right foods to make health

simple so you don't have to rely on

these

antidepressants

give a stimulation to the system but

that can lead you all the way to a

stimulation of anxiety also any

medication with caffeine in it can make

anxiety worse corticosteroids

adhd drugs

asthma medications thyroid medications

seizure drugs

and drugs for parkinson's if you're on

any of those

and you're struggling with anxiety

please don't just rush to add another

pill to the mix

consider talking to your doctor about

those i can't give you a health consult

here obviously you want to seek a

doctor's attention for how to use a

medication but it might be that your

anxiety or depression is just caused by

those now

once some of those things are out of the

way

let's talk about some of the lifestyle

factors some of the environmental

factors that are driving these choices

primarily i want to talk about the foods

but there's simple things you can be

doing like did you know there was a

study just down the road from me duke

university medical center

did a study in a brisk 30-minute walk or

jog around a track or in your

neighborhood

three times a week

can be just as effective at relieving

the symptoms of major depression

than a standard pill would than a

standard drug so moving your body

extremely important

so i could go deep into the lifestyle

side of things if you need help getting

started on a lifestyle check out the

resources below it'll help you to take

that next step and to really start

experiencing real health but what can

you eat my top five foods

for anxiety and depression here we go

number one walnuts a quarter of a cup of

walnuts

26 2

twenty six percent lower depression

scores

when the group and the study ate

a quarter of a cup of walnuts you could

do that right away today

you could blend them up even and put

them into a smoothie if you wanted to or

get creative and put them in a salad

26 lower depression scores number one

food walnuts number two blueberries i

love blueberries take a quarter

or excuse me half

take a half

to one cup per day

of blueberries they not only

increase

your serotonin which is your happy

hormone

but they also increase the expression

of the

ska2 gene i don't even need you to

remember that gene

but that gene is known as the suicide

gene

thereby

when you eat blueberries

it has been shown that it protects you

from the expression

of that gene

therefore when you eat blueberries it

increases the expression of that gene

and people that have suppression of that

gene have been shown to have increased

depression higher suicidal rates so

blueberries actually help you

to enhance that gene to express itself

protects against ptsd

and depression and anxiety symptoms

blueberries

try to get them natural organic or go

pick your own

number three

fat

my favorite fat i have a favorite fat

you might not have favorite fat you

don't like fat

not this type but the type that you eat

is omega-3s

from fish

omega-3s from fish are high in dha and

epa

they improve

anxiety

and they decrease the symptoms

of depression so they make anxiety

better meaning it relinquishes it and

also helps you fight off depression now

they can easily

travel through and to the brain that can

cross the blood-brain barrier that's why

i love them for any kind of mental

health issues

they interact with mood-related

molecules in the brain to enhance them

they also have anti-inflammatory actions

that might help relieve depression

because it lowers inflammation

number four

antioxidants

the lower the antioxidants

the more anxiety and depression let me

say that again the lower the

antioxidants in your body the more

anxiety and depression you will have

that's from a 2014 study in current

neural pharmacology

the number one source this is going to

shock you

of antioxidants

for americans your number one source

number one way to get this in

coffee

cough by far

not even close

coffee is the number one source of

antioxidants now not all coffee is built

and made the same i actually have one

sitting next to me here

to enhance the properties of

antioxidants you want to have a superior

source of the processing and the

source of the bean of the coffee

to enhance its properties of

antioxidants so if this is going to be

our number one source of antioxidants

folgers isn't getting it done

poor quality processed coffee we want

shade grown

or we want organic coffee

and that's going to get the most out of

the antioxidants

finally number five

gut food

sauerkraut

apple cider vinegar fermented food

kimchi kefir

probiotics

the food that the gut lives off of and

loves

95

of your body's serotonin the happy

hormone is made in the gut

bad gut environment poor nourishment to

the gut

lack of serotonin production

down regulation of mental health

what you eat could it be the poor foods

that are going in are not cultivating a

proper gut

not cultivating serotonin and that's

what's depressing you that's what's

making your anxiety worse

put some gut food in and find out these

are my five

anti-anxiety

depression helping

superfoods that are very easy to put

into your system

now

that's the mental side of it

for eating that's the movement side of

it will also help your mental health