Eat Your Way To Calm – Amazing Foods And Supplements To Fight Depression

Food is a wonderful thing – when used effectively it fills our bodies up with energy fit for the day, reduces inflammation, and provides essential nutrients that support optimal brain health. Did you know that your diet has a direct impact on your mood? Not only that, but it could be a huge contributing factor to why you’ve been feeling so low.

Let us guide you through some of our favourite mood-boosting foods and food choices to eat your way to a calmer day

1. Protein Amino Acids

Protein Amino acids (which make up a protein), are used by the brain for the synthesis of various neurotransmitters and neuromodulators – think serotonin, dopamine, adrenaline & noradrenaline. Good quality proteins include lean meats, organic poultry (turkey, chicken), fish, tofu, tempeh, beans and legumes, nuts and seeds.

2. Leafy Greens

Dark, leafy greens Spinach, kale, bok choy, broccoli, silverbeet – the list goes on. These nutrient packed powerhouses are excellent mood boosters. They contain magnesium which supports your stress response, are rich in folate which helps produce serotonin and dopamine, and antioxidants like vitamin C and beta-carotene to target inflammation.

3. Healthy fats

Essential fatty acids are crucial in mood support – they improve cognitive function, brighten our mood and help with mental alertness. Look for omega-3 loaded foods such as wild salmon, walnuts, sardines, mackerel, flaxseeds, hemp seeds, and cold-pressed olive oil to improve depressive symptoms. These omega-3 rich fats also have an anti-inflammatory response to systemic inflammation in the body. A real all-rounder!

4. Green tea

Green tea is an anti-inflammatory, anti-oxidant, metabolism booster – aiming to incorporate at least one cup of green tea into your day will make all the difference! Switching a cup of coffee out – even better! Green tea also contains a compound called theanine – an amino acid that helps to reduce stress and relax tense muscles.

5. B-Vitamin rich foods

Your B-vitamins work together to support the nervous system and play a role in the production of neurotransmitters that regulate your mood. A high quality B-complex supplement is necessary for some, but why not get a headstart with incorporating some B vitamin rich foods into your day. Some great options are dark, leafy greens, fish, eggs, legumes, nuts and seeds.

Our Recipes

Check out the recipes tab on our website for further inspiration!

By making better choices in your daily diet, you are providing your body with essential nutrients to support your brain health, through the regulation of neurotransmitters, reducing inflammation, and boosting mood-enhancing hormones like serotonin.

If you’d like an individualised approach and to find out more about how to best tweak your diet to work for you – book in to see one of our expert Naturopaths. Just call 4961 4075 or make a booking online here.

There are a number of services available right now if you are experiencing depressive thoughts:

• Lifeline: a 24 hour helpline that can be reached at 13 11 14
• Beyond Blue: 1300 224 636 or chat with a counsellor online for free here
• Suicide Call Back Service: a helpline that can be reached at 1300 659 467
• QLife: A helpline for LGBTQIA+ people that can be reached at 1800 184 527