Dr. EBAD Khan


What we eat significantly impacts our mood. 
Depression and anxiety can be tough to deal with. But did you know that what you eat can help? If you're struggling with depression and anxiety, your diet could worsen. Here are 5 foods to eat if you're trying to improve your mental health. 




Depression and anxiety are both mental health disorders that can significantly impact a person's life. Depression is characterized by feelings of sadness, hopelessness, and worthlessness. People with depression may also experience changes in their sleeping or eating habits, fatigue, and difficulty concentrating. 
Anxiety is characterized by feelings of worry, stress, and unease. People with anxiety may also experience physical symptoms such as a pounding heart, sweating, and difficulty breathing.
Several different food choices can help to improve symptoms of depression and anxiety.


Following are the 5 best foods for depression and anxiety.
Fatty Fish

Fatty fish like salmon, mackerel, and sardines are a good choice for people with depression or anxiety. The omega-3 fatty acids found in abundance in these fish are useful in the treatment of certain disorders.
You can also benefit from eating other types of seafood, such as shrimp, crab, and lobster. As an added bonus, the selenium and omega-3 fatty acids in these seafood options have been linked to better mental health.


Vitamin D


Anti-depressant and anti-anxiety properties of vitamin D are undeniable. Vitamin D deficiency has been related to an increased risk of both diseases. Serotonin is a neurotransmitter that is involved in the regulation of mood and emotions. Vitamin D helps to control the secretion of serotonin that is produced in the brain.
Vitamin D is present in many foods, including those with a high fat content, such as fatty fish, eggs, and fortified milk.
You can also get vitamin D from supplements or by spending time outdoors in sunlight.
If you are struggling with depression or anxiety, include plenty of foods rich in vitamin D in your diet. This nutrient is essential for maintaining mental health and can help to improve your mood.



Eggs are an excellent food choice for people with depression and anxiety. They have a high amount of omega-3 fatty acids, which are effective in treating depression. Eggs are also a good source of protein, which can help to improve mood and reduce anxiety.
Another reason eggs are a good choice for people with depression and anxiety is that they are relatively low in calories
Whether you like your eggs scrambled, fried, or hard-boiled, there's always an option for you.


Pumpkin Seeds

Pumpkin seeds are a good food choice for people with depression and anxiety. Pumpkin seeds are high in magnesium, which is helpful for people with these conditions. 
Pumpkin seeds are also a good source of tryptophan, an amino acid that helps produce serotonin.



Cacao is one of the best food choices for depression and anxiety.
Cacao contains a chemical called anandamide. Anandamide is known as the "bliss chemical" because it helps to improve mood and increase feelings of happiness. Cacao also contains flavonoids and antioxidants that have been shown to help reduce stress and anxiety.
So if you're feeling down, reach for some cacao. It just might help to improve your mood and reduce your anxiety.


Other Foods That May Help Reduce Anxiety
Several different food choices can help to reduce anxiety and depression. Yogurt, green tea, Brazil nuts, Chamomile, and chia seeds are all excellent options.


  • Yogurt contains Probiotics which can help to regulate the digestive system and reduce stress levels. 

  • Green tea is a good source of antioxidants and contains L-theanine, an amino acid that can help reduce anxiety. 

  • Brazil nuts are a good source of selenium, a mineral that has shown to help reduce anxiety levels. 

  • Chamomile is a herb that has long been used as a natural remedy for anxiety and depression. 

All of these food choices can help to reduce anxiety and depression. They should be incorporated into a healthy diet to achieve the best results.



Optimal vitamin D spurs serotonin: 1,25-dihydroxyvitamin D represses serotonin reuptake transport (SERT) and degradation (MAO-A) gene expression in cultured rat serotonergic neuronal cell lines
Marya S. Sabir, Mark R. Haussler, and Peter W. Jurutka

The Case for Chocolate Bliss in Easing Mood and Anxiety: A new meta-analysis synthesizes the evidence for cacao in alleviating low mood, soothing anxiety and boosting our sense of well-being by Grant H Brenner