In the previous blog post, we explored how your diet can positively impact your mental health and well-being while helping you lose weight. Now, let’s take a closer look at specific foods to incorporate into your diet if these are your goals. Here are seven common foods to add to your grocery shopping list:
1. Eggs
Whole eggs are a great source of vitamin D and zinc. They also contain the amino acid tryptophan, necessary for making serotonin, a neurotransmitter that can help reduce anxiety and improve your mood. Research also shows that eating eggs can help regulate blood sugar. Their high nutrient density makes them ideal for losing weight because they help you feel full.
2. Salmon
Fatty fish like salmon, mackerel, trout, and sardines are high in omega-3 fatty acids, which are essential for proper brain function, as well as the regulation of neurotransmitters like dopamine and serotonin. Studies show that the supplementation of this nutrient helps reduce symptoms of anxiety. These fatty acids also contribute to lower inflammation and risk of metabolic disease, while keeping you satisfied and helping curb your hunger.
3. Nuts and seeds
Almonds, brazil nuts, pistachios, walnuts, pumpkin and chia seeds, among others are good snack and topping options full of vitamins and minerals. Vitamin E, magnesium, selenium, and zinc are just some of those which help support mood, lower anxiety, and manage cortisol. Seeds and nuts are also energy dense, packed with protein and healthy fats that boost satiety, as well as fiber.
4. Legumes
Legumes are a diverse category of vegetables that include beans, peas, and chickpeas. They are high in antioxidants, as well as magnesium, low levels of which are known to correlate with anxiety. These foods are also shown to help keep you full thanks to their protein and fiber content.
5. Yogurt
Yogurt is one of many common fermented foods important for maintaining a healthy gut microbiome. Gut health is not only linked to mental well-being but also proper hormone function, which is vital to maintaining effective signaling of hunger and satiety.
6. Berries
Among fruit types, berries, especially blueberries, are the highest in antioxidants, which we’ve already mentioned relate to improving symptoms of anxiety. They are nutrient-dense, with a high content of essential vitamins like vitamin C, as well as fiber.
7. Avocados
Another nutrient-rich fruit that can be integrated into endless different recipes, avocados tick all the boxes when it comes to supporting mental health and weight loss simultaneously. They provide healthy fats, several different vitamins, and fiber, keeping you happy and full at the same time.
We hope you find this list of foods helpful, but remember, improving your mental and physical health doesn’t have a quick remedy. A balanced diet with a variety of these foods and others is key to ensuring a proper intake of your essential nutrients, so use this information as a starting point to guide your journey toward wellness.
Resources:
Sharma A. Foods that help reduce anxiety. Medical News Today. 2018 Jul 27. Available from: https://www.medicalnewstoday.com/articles/322652#foods-that-help-reduce-anxiety
Bubolz T. Nutritional strategies to ease anxiety. Harvard Health Blog. 2016 Apr 13. Available from: https://www.health.harvard.edu/blog/nutritional-strategies-to-ease-anxiety-201604139441
Hall A. 6 Foods That Reduce Anxiety. Healthline. 2021 Jul 12. Available from: https://www.healthline.com/nutrition/6-foods-that-reduce-anxiety#eggs
Fletcher J. What to eat to beat anxiety. Medical News Today. 2018 Jun 26. Available from: https://www.medicalnewstoday.com/articles/320613#eggs
Gunnars K. The 20 Most Weight-Loss-Friendly Foods on The Planet. Healthline. 2019 Jul 20. Available from: https://www.healthline.com/nutrition/most-weight-loss-friendly-foods#2
EatingWell. Foods You Should Eat Every Week to Lose Weight. 2021 Jun 23. Available from: https://www.eatingwell.com/article/7866255/foods-you-should-eat-every-week-to-lose-weight/#toc-2-fatty-fish
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Kay Loughrey, MPH, RDN, LDN
Transformational Speaker, Breakthrough Coach, Nutritionist-Dietitian
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