What food is good for anxiety and depression
9 foods that help reduce anxiety
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Following a nutrient-dense diet rich in vegetables, fruits, and other healthy foods may help some people manage their anxiety symptoms.
Anxiety is a widespread condition, affecting millions of people globally. Symptoms vary, and some people experience them only now and then. However, someone who experiences symptoms for 6 months or longer may have generalized anxiety disorder (GAD).
GAD has psychological and physical symptoms such as:
- excessive worry about everyday events and problems
- difficulty concentrating
- issues with personal, social, and work relationships
- heart palpitations and elevated heart rate
- muscle tension
- chest tightness
Doctors often treat GAD with a combination of treatments, including talk therapy, such as cognitive behavioral therapy (CBT), and medications. Sometimes, these conventional treatments do not work long-term. However, some research suggests that proper nutrition may help improve symptoms.
Transitioning to a healthier dietary pattern rich in nutrients may help ease anxiety symptoms in some people. Overall dietary intake, along with therapy and medication, can be a helpful tool for anxiety management. Consuming the following foods may help reduce anxiety in some people.
1. Fatty fish
Fatty fish, such as salmon, mackerel, sardines, trout, and herring, are high in omega-3s. Omega-3s are a type of fatty acids that have a strong relationship to cognitive function and mental health.
Omega-3-rich foods contain either alpha-linolenic acid (ALA) or two essential fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
EPA and DHA regulate neurotransmitters, reduce inflammation, and promote healthy brain function.
A small study on 24 people with substance misuse problems found that EPA and DHA supplementation resulted in reduced levels of anxiety. However, supplements generally contain a more concentrated form of nutrients than foods do.
A 2018 review found that reduced anxiety symptoms were associated with omega-3 polyunsaturated fatty acid treatment. The effects were stronger in participants with clinical anxiety symptoms.
Current recommendations suggest eating at least two servings of fatty fish per week. A study conducted on men found that eating salmon three times per week reduced self-reported anxiety.
Salmon and sardines are also among the few foods that contain vitamin D.
Researchers are increasingly linking vitamin D deficiency to mood disorders such as anxiety.
Research has linked low levels of vitamin D in the blood to depression and anxiety traits, though more studies are needed. People with vitamin D deficiency should consider taking high dose supplements rather than eating fatty fish alone.
Other studies on pregnant women and older adults have also highlighted how vitamin D might improve mood.
Egg yolks, especially from pasture-raised hens, are another good source of vitamin D.
Eggs are also an excellent source of protein. They are a complete protein, meaning they contain all the essential amino acids the body needs for growth and development.
Eggs also contain tryptophan, an amino acid that helps create serotonin. Serotonin is a chemical neurotransmitter found in the brain, bowels, and blood platelets that helps regulate mood, sleep, memory, and behavior.
Serotonin is thought to improve brain function and relieve anxiety. However, it cannot cross the blood-brain barrier, meaning food and treatments containing serotonin do not supply serotonin directly but can trigger chemical reactions boosting serotonin in the brain.
Some studies suggest that diet and gut microbiota could play a role in preventing and treating symptoms related to anxiety. More research is needed to confirm whether this is possible.
3. Pumpkin seeds
Pumpkin seeds are an excellent source of potassium, which helps regulate electrolyte balance and manage blood pressure. An older 2008 study found that lower potassium and magnesium levels were associated with high levels of cortisol, a stress hormone that the adrenal glands release.
Eating potassium-rich foods, such as pumpkin seeds and bananas, may help reduce symptoms of stress and anxiety.
Pumpkin seeds are also a good source of the mineral zinc. One study carried out on 100 female high school students found that serum zinc levels were inversely related to mood disorders, including depression and anxiety. These results suggest that increasing serum levels of zinc could improve mood disorders in some people.
Zinc is essential for brain and nerve development. The largest storage sites of zinc in the body are in the brain regions involved with emotions.
4. Dark chocolateShare on PinterestResearchers have found that dark chocolate may help reduce stress.
Experts have long suspected that dark chocolate might help reduce stress and anxiety.
Some research has found that dark chocolate or cocoa may improve mood via the gut-brain axis. However, many of the existing studies on this subject are observational, so it is important to interpret the results with caution.
Although it is still unclear how dark chocolate may improve mood or stress, dark chocolate is a rich source of polyphenols, especially flavonoids. One study suggests that flavonoids might reduce neuroinflammation and cell death in the brain as well as improve blood flow.
Chocolate has a high content of tryptophan, which the body uses to turn into mood-enhancing neurotransmitters such as serotonin in the brain.
Dark chocolate is also a good source of magnesium. Eating a diet with enough magnesium in it or taking supplements may reduce symptoms of stress and anxiety.
People with magnesium deficiency should consider taking high dose supplements rather than eating dietary sources alone.
When choosing dark chocolate, aim for 70% cacao or more. Dark chocolate still contains added sugars and fats, so a small serving of 1–3 grams (g) is appropriate.
Turmeric is a spice commonly used in Indian and Southeast Asian cooking. The active ingredient in turmeric, called curcumin, may help lower anxiety by reducing inflammation and oxidative stress that often increase in people experiencing mood disorders such as anxiety and depression.
A 2015 study found that 1 g of curcumin per day reduced anxiety in adults with obesity. People should discuss supplementation with their doctor if they are interested in high dose curcumin products.
Another study found that an increase of curcumin in the diet also increased DHA and reduced anxiety. Turmeric is easy to add to meals. It has minimal flavor, so it goes well in smoothies, curries, and casserole dishes.
Many people around the world use chamomile tea as an herbal remedy because of its anti-inflammatory, antibacterial, antioxidant, and relaxant properties.
Some people believe that the relaxant and anti-anxiety properties come from the flavonoids present in chamomile.
One study found that taking 1,500 milligrams (mg) of chamomile extract per day (a 500-mg capsule three times per day) did reduce anxiety symptoms. However, it did not prevent new episodes of anxiety.
Chamomile tea may be useful in managing anxiety. It is readily available and safe to use in high doses.
Yogurt contains the healthy bacteria Lactobacillus and Bifidobacteria. Emerging evidence suggests that these bacteria and fermented products have positive effects on brain health.
According to a 2017 clinical review, yogurt and other dairy products may also produce an anti-inflammatory effect in the body. Some research suggests that chronic inflammation may be partly responsible for anxiety, stress, and depression.
A 2015 study found fermented foods reduced social anxiety in some young people, while multiple studies have found that consuming healthy bacteria can increase happiness in some people.
Including yogurt and other fermented foods in the diet can benefit the natural gut bacteria and may reduce anxiety and stress.
Fermented foods include cheese, sauerkraut, kimchi, and fermented soy products.
8. Green tea
Green tea contains an amino acid called theanine, which has been subject to increasing scrutiny because of its potential effects on mood disorders. Theanine has anti-anxiety and calming effects and may increase the production of serotonin and dopamine.
A 2017 review found that 200 mg of theanine improved self-reported relaxation and calmness while reducing tension in human trials.
Green tea is easy to add to the day-to-day diet. It is a suitable replacement for soft drinks, coffee, and alcoholic beverages.
9. Brazil nutsShare on PinterestBrazil nuts contain selenium, which may help improve mood.
Brazil nuts are high in selenium. Selenium may improve mood by reducing inflammation, which is often at heightened levels when someone has a mood disorder such as anxiety.
Selenium is also an antioxidant, which helps prevent cell damage.
Other nuts, animal products, and vegetables, such as mushrooms and soybeans, are excellent sources of selenium as well.
It is important not to consume too much selenium, as it can cause side effects. The recommended upper limit for selenium for an adult is 400 micrograms per day. Be careful not to take high dose supplements or eat more than three or four Brazil nuts per day.
Brazil nuts and other nuts are also good sources of vitamin E, an antioxidant. Antioxidants can be beneficial for treating anxiety, and some research has shown that low levels of vitamin E may lead to anxiety in children.
A rodent study found that Brazil nuts can help address anxiety and obesity in mice. However, more human studies are necessary.
Share on PinterestSwiss chard contains magnesium, which may help ease anxiety.
It is best to eat a varied and balanced diet that includes high quality, nutrient-dense carbohydrates, fats, and proteins.
Aim for whole foods, vegetables, fruit, legumes, whole grains, lean meats, and especially fish. Other foods that may help include:
- turkey and other tryptophan-containing foods, such as eggs, dark chocolate, cheese, pineapple, bananas, oats, and tofu
- nuts, especially almonds — an excellent source of vitamin E that may help prevent vitamin E deficiency, which is linked to mood disorders
- chia seeds, which are a good source of omega-3s
- protein sources, such as lean meat, fish, nuts, and dairy, which provide amino acids that the body converts into mood-lifting neurotransmitters such as serotonin
- spinach and Swiss chard, which are both high in magnesium
- fruits such as berries, cherries, and citrus
Evidence increasingly shows that diets high in processed foods can increase anxiety.
When a person is experiencing anxiety and stress, it is always best for them to seek out a specialist, such as a psychologist.
Sometimes, a doctor or mental health professional may recommend talk therapy such as CBT to manage anxiety and stress. Doctors or psychiatrists may prescribe medications such as serotonin-norepinephrine reuptake inhibitors (SNRIs), selective serotonin reuptake inhibitors (SSRIs), or benzodiazepines.
People should follow a doctor’s instructions when using these drugs, as they can have severe and possibly life threatening adverse effects.
Eating a healthy diet should provide all the nutrients needed for healthy brain function.
A nutritious diet that contains antioxidant and anti-inflammatory compounds, vitamins, and minerals might help reduce inflammation and oxidative stress.
Nutritional strategies to ease anxiety
According to the National Institute of Mental Health, anxiety disorders are the most common mental illness in the United States. That’s 40 million adults—18% of the population—who struggle with anxiety. Anxiety and depression often go hand in hand, with about half of those with depression also experiencing anxiety.
Specific therapies and medications can help relieve the burden of anxiety, yet only about a third of people suffering from this condition seek treatment. In my practice, part of what I discuss when explaining treatment options is the important role of diet in helping to manage anxiety.
In addition to healthy guidelines such as eating a balanced diet, drinking enough water to stay hydrated, and limiting or avoiding alcohol and caffeine, there are many other dietary considerations that can help relieve anxiety. For example, complex carbohydrates are metabolized more slowly and therefore help maintain a more even blood sugar level, which creates a calmer feeling.
A diet rich in whole grains, vegetables, and fruits is a healthier option than eating a lot of simple carbohydrates found in processed foods. When you eat is also important. Don’t skip meals. Doing so may result in drops in blood sugar that cause you to feel jittery, which may worsen underlying anxiety.
The gut-brain axis is also very important, since a large percentage (about 95%) of serotonin receptors are found in the lining of the gut. Research is examining the potential of probiotics for treating both anxiety and depression.
Make these foods a part of your anti-anxiety diet
You might be surprised to learn that specific foods have been shown to reduce anxiety.
- In mice, diets low in magnesium were found to increase anxiety-related behaviors. Foods naturally rich in magnesium may, therefore, help a person to feel calmer. Examples include leafy greens, such as spinach and Swiss chard. Other sources include legumes, nuts, seeds, and whole grains.
- Foods rich in zinc such as oysters, cashews, liver, beef, and egg yolks have been linked to lowered anxiety.
- Other foods, including fatty fish like wild Alaskan salmon, contain omega-3 fatty acids. A study completed on medical students in 2011 was one of the first to show that omega-3s may help reduce anxiety. (This study used supplements containing omega-3 fatty acids). Prior to the study, omega-3 fatty acids had been linked to improving depression only.
- A study in the journal Psychiatry Research suggested a link between probiotic foods and a lowering of social anxiety. Eating probiotic-rich foods such as pickles, sauerkraut, and kefir was linked with fewer symptoms.
- Asparagus, known widely to be a healthy vegetable. Based on research, the Chinese government approved the use of an asparagus extract as a natural functional food and beverage ingredient due to its anti-anxiety properties.
- Foods rich in B vitamins, such as avocado and almonds
- These "feel good" foods spur the release of neurotransmitters such as serotonin and dopamine. They are a safe and easy first step in managing anxiety.
Should antioxidants be included in your anti-anxiety diet?
Anxiety is thought to be correlated with a lowered total antioxidant state. It stands to reason, therefore, that enhancing your diet with foods rich in antioxidants may help ease the symptoms of anxiety disorders. A 2010 study reviewed the antioxidant content of 3,100 foods, spices, herbs, beverages, and supplements. Foods designated as high in antioxidants by the USDA include:
- Beans: Dried small red, Pinto, black, red kidney
- Fruits: Apples (Gala, Granny Smith, Red Delicious), prunes, sweet cherries, plums, black plums
- Berries: Blackberries, strawberries, cranberries, raspberries, blueberries
- Nuts: Walnuts, pecans
- Vegetables: Artichokes, kale, spinach, beets, broccoli
- Spices with both antioxidant and anti-anxiety properties include turmeric (containing the active ingredient curcumin) and ginger.
Achieving better mental health through diet
Be sure to talk to your doctor if your anxiety symptoms are severe or last more than two weeks. But even if your doctor recommends medication or therapy for anxiety, it is still worth asking whether you might also have some success by adjusting your diet. While nutritional psychiatry is not a substitute for other treatments, the relationship between food, mood, and anxiety is garnering more and more attention. There is a growing body of evidence, and more research is needed to fully understand the role of nutritional psychiatry, or as I prefer to call it, Psycho-Nutrition.
Antidepressant products. Natural antidepressants in products, products for depression and anxiety
Depression is the leading cause of disability worldwide, affecting more than 300 million people each year. While treatment for depression can be long and multifaceted, there are several steps you can take to improve your mood naturally, including eating antidepressant products.
Diet and nutrition play a critical role in managing well-being and increasing energy. The best foods for depression include foods that are easily available and those that you already have in your kitchen.
Spinach and depression may seem like an odd combination, but leafy greens like spinach and iceberg lettuce have numerous benefits that support both physical and mental health.
Leafy greens contain folic acid, an important nutrient for healthy digestion and cardiovascular health. Most doctors recommend that pregnant women take folic acid throughout their pregnancy to reduce the risk of birth defects. In addition, greens fight toxins, nourish the intestines and produce enzymes.
Blueberry is a natural antidepressant product that tastes amazing. It turns out that these tiny berries are full of antioxidants. Antioxidants protect the body from free radicals that damage cells. They also normalize cholesterol levels, lower blood pressure, prevent heart disease, and even improve brain cognition.
Blueberries have the same effect as valproic acid, a drug that stabilizes mood and regulates emotions.
Blueberries contain an antioxidant associated with a reduced risk of depression. Finally, the berry contains vitamin C, which is useful in reducing the negative effects of stress.
Oysters contain many important substances and minerals that provide health benefits. They contain a large number of macro- and microelements: protein, a group of vitamins B12 and D, copper, manganese and selenium. They are also rich in antioxidants and omega-3s.
Another component is zinc, which makes the body stronger and can be a powerful weapon for proper development and growth. Thanks to him, oysters are a useful asset for emotional health.
Bananas are a tasty and convenient snack, as well as antidepressant fruits. This is because they contain serotonin, an important neurotransmitter that balances mood and daily activities. Most antidepressants and medications work by increasing the level of serotonin in the brain.
In addition, bananas are rich in fiber and are a source of vitamin C and potassium, which improve nerve and muscle health.
Walnuts have higher antioxidant activity and contain significantly more omega-3s than any other nut.
In addition, walnuts reduce stress and depression. It also promotes a healthy gut, which improves immune status and enhances physical energy.
This potato contains many nutrients, including high levels of vitamin A, beta-carotene and fiber. They stop the growth of food-borne bacteria that harm the body.
Sweet potatoes are rich in magnesium, which reduces stress and anxiety. Studies show that magnesium deficiency leads to more frequent symptoms of depression and is associated with insomnia. Because sleep problems and depression and anxiety can be linked, it's important to make sure you're getting enough magnesium in your daily diet.
Chicken and turkey are excellent sources of lean protein that stabilizes glycemic levels, keeping you in a good mood throughout the day. It is known that turkey and chicken breasts are not only sources of lean protein, but also contain a large amount of tryptophan. It produces serotonin, which supports healthy sleep and a balanced mood.
Brazil nuts are full of selenium, which improves mood. This mineral also maintains a healthy antioxidant balance for overall health and well-being. Eat Brazil nuts in moderation; their selenium levels are so high that consuming too much leads to an excess of the recommended daily intake.
Salmon is one of the most nutritious foods in the world. Salmon is rich in omega-3 fatty acids, which are beneficial in reducing the risk of cancer and lowering blood pressure. Salmon contains an impressive amount of protein (22-25 grams per serving), making it a satisfying, low-fat meal.
This fish contains the antioxidant astaxanthin, which protects the brain and nervous system. Astaxanthin also prevents the symptom of skin damage and promotes youthfulness.
Finally, salmon fights inflammation hard. Scientific research and treatments for depression continue to show higher rates between increased inflammation and increased risk of depression. This fact is due to the fact that inflammation causes many serious diseases, such as heart disease, cancer and diabetes. Any of these increase the risk of depression.
Dark chocolate helps in the treatment of depression and improves well-being. A chocolate bar that contains 70-85% cocoa contains 11 grams of fiber, 89% RDA for copper, 98% manganese, and 67% iron.
Dark chocolate also has an exceptional level of antioxidant activity. Some studies show that the cocoa content is even higher than that of fruits. Like other healthy foods, it improves brain function, protects the skin from the harmful effects of sunlight and reduces the risk of heart disease.
Flaxseed and chia seeds are a great addition to your diet when fighting depression. As with some of the other foods mentioned, these two types of seeds are particularly good sources of omega-3 fats. Just 1 tablespoon of chia seeds provides 61% of the recommended daily allowance of omega-3s, while a tablespoon of flaxseed provides 39% Daily Value.
Pumpkin seeds are a great way to increase tryptophan levels. Tryptophan is an essential amino acid that helps produce serotonin.
Beans and peas are excellent sources of many nutrients, including fiber, vitamins and protein.
People who eat legumes regularly are less likely to have strokes, heart attacks, and other cardiovascular diseases. They have lower rates of cancer, diabetes, and liver-related problems.
Beans are great for controlling appetite. This is because it is rich in fiber and healthy starches, which create a feeling of satiety and prevent food cravings.
Several studies have shown that gut micro-organisms, including probiotics, play a key role in mood regulation, producing feel-good neurotransmitters and influencing the stress response.
This may be why more people with irritable bowel syndrome develop depression and anxiety.
Products containing probiotics include:
- Kombucha (kombucha)
- Yogurt and kefir
Carrots get their orange color from beta-carotene, a powerful antioxidant. Studies have shown that people with high levels of antioxidant carotenoids are less likely to have symptoms of depression and depression. Carotenoids occur naturally as bright red, yellow, and orange pigments in fruits and vegetables. Pumpkin, melon, peaches, and sweet potatoes also contain beta-carotene.
The chemical properties of mushrooms counteract insulin, which lowers blood sugar levels and improves mood. They are also similar to probiotics in that they promote healthy gut bacteria. And since the nerve cells in the gut produce between 80 and 90 percent of serotonin—the critical neurotransmitter that keeps us sane—we can't afford to ignore gut health.
Tomato is an antidepressant anti-anxiety product. It contains a lot of folic acid and alpha lipoic acid, which are good at fighting depression and anxiety. Folic acid prevents the body from producing excess homocysteine, which limits the production of neurotransmitters such as serotonin, dopamine, and norepinephrine. Alpha lipoic converts glucose into energy and stabilizes mood.
Foods that can make depression worse
Knowing what not to eat is just as important when dealing with depression. Unfortunately, many of these foods are the ones people often turn to when they're having a rough day. Of course, most things in moderation will not cause harm, but knowing the negative mental health effects of certain foods will help you make the right food choices.
Sugar affects not only the waist, but also the mood. We have a selection of sugar-filled foods all around us, such as cakes, cookies, sodas, and even condiments like barbecue sauce, salad dressings, and more.
There are many foods that are perceived as "healthy" but contain huge amounts of added sugar. Examples of complex foods like this are muesli bars, energy bars, store-bought yogurts, and packaged juices.
Maintaining an even glycemic level throughout the day will help your mood stay more balanced.
The term "refined" refers to forms of sugars and starches that do not exist in nature. Foods like bread, chips, and breaded foods are full of refined carbohydrates that have little to no nutritional value and deprive important B vitamins during digestion.
Filling the diet with these refined carbohydrate foods will cause insulin levels to rise dramatically throughout the day, leading to symptoms of low mood and fatigue.
Alcohol is a depressant and worsens reactions. Many alcoholic drinks are quite sweet, which sabotages the mood and causes sugar spikes and drops.
Yes, caffeine can help you start your day well and energized. However, it can also lead to accidents at the end of the day, and the need for more energy to recuperate.
However, moderate amounts of caffeine, two to three cups a day, are associated with a lower risk of suicide.
An alternative to coffee and energy drinks is green tea. In addition to its antioxidant properties, green tea is known to contain theanine, an amino acid with anti-stress effects that is beneficial for people suffering from depression.
Of course, there is no specific food that can prevent or cure a depression or disorder like a medicine, but a healthy diet can help improve your mood. Nutrients in foods support growth, well-being and recovery of the body. Without vitamins, minerals, carbohydrates, proteins, and healthy fats, the body cannot function at its full potential.
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With a taste of sadness: what foods provoke depression | Articles
Regular consumption of foods high in easily digestible carbohydrates, such as baked goods and confectionery, may increase the risk of depression and obesity, doctors said. However, this list includes other products, the abuse of which can cause serious harm to mental health. Details - in the material "Izvestia".
Why does bread lead to depression? According to her,food with an abundant content of easily digestible carbohydrates, which quickly saturate the blood and are also excreted from the body, can cause mood swings. In particular, such products include bakery and confectionery products.
— This leads to well-known consequences — excess weight, and depression does not go away, but worsens even more. Enrich your diet with foods containing tryptophan and get great results, the nutritionist emphasizes.
With a taste of sadness
Photo: Izvestiya/Nikolai Sidenkov
Meanwhile, other experts have repeatedly pointed out the connection between malnutrition and the development of depression. As previously reported by a dietitian and endocrinologist Viktor Zhilyaev , a number of fatty foods can lead not only to problems with the digestive system, but also to depression. These include fatty red meat (pork, lamb), fatty dairy products, as well as foods that contain hidden fats (semi-finished products, sausages). Cholesterol, which is found in foods rich in animal fats, increases the risk of depression by 40%, the doctor explained. In addition, according to Zhilyaev, red meat takes a very long time to digest: it takes a lot of energy that could be used to restore the body, including the nervous system.
How nutrition can help stabilize your mind
Meanwhile, a healthy diet can not only help you avoid mental health problems, but also contribute to its improvement, as evidenced by a number of studies. Thus, according to the representative of the International Society for Research in Nutritional Psychiatry Felice Giachi, a balanced diet can not only help fight depression, but also help reduce anxiety. In this regard, the expert strongly advises to avoid overeating and give preference to the Mediterranean diet.
British doctors came to similar conclusions this year: according to their data, the right diet helps to get rid of chronic depression. At the same time, the positive effect of a healthy diet is enhanced by sports, experts are sure. They analyzed 16 studies, the authors of which monitored changes in the diet, psychological and physiological state of volunteers - a total of about 46 thousand people participated, some of whom suffered from depression.
With a taste of sadness
And here are the conclusions of the experts: about a third of the participants in the study to get rid of depression or significantly reduce the symptoms of the disease helped the Mediterranean diet, as well as other approaches to proper nutrition. However, dietary changes had the most positive effect on women's well-being, while for many men they caused exactly the opposite effects. So, in every fifth man, the psychological state only worsened when switching to a new diet.
Foods That Can Improve Your Mood
In addition to a healthy diet, certain foods can reduce the risk of depression and generally improve your mood. So, according to Anna Belousova, nutritionist, nutritionist, member of the National Association of Dietitians, orange-colored fruits and vegetables are especially useful in this sense.
— Persimmon helps with suppressed depressive states, like other orange-colored fruits and vegetables. If yellow is considered the color of anxiety, so yellow apples are undesirable, then orange fruits, such as carrots or pumpkins, really help get rid of depression.0188, she said.
Thus, the orange color indicates a high content of beta-carotene in persimmon, that is, provitamin A, the doctor explained. In addition, it also contains magnesium. This element also has an action against depression and stress. At the same time, persimmon has no special contraindications, she concluded.
Help reduce the risk of depression and mushrooms. American scientists came to this conclusion as a result of a study in which about 24 thousand people took part. For 11 years, experts studied their eating habits and changes in mental health. It turned out that those who ate more mushrooms had a 43% lower risk of developing depression than those who did not eat mushrooms.
With a taste of sadness
Photo: Izvestia/Zurab Javakhadze
According to Pennsylvania College of Medicine professor Djibril Ba, this is most likely due to the many bioactive compounds found in mushrooms, including vitamin B12, antioxidants, and anti-inflammatory amino acids, which help reduce depression and anxiety.