7 Surprising

Foods that
Fight Depression
and Anxiety
7 SURPRISING FOODS THAT FIGHT DEPRESSION AND ANXIETY 1
7 Surprising Foods that Fight
Depression and Anxiety

As a Nutritional Psychiatrist, I’ve spent over a decade in search

of the best foods to support mental fitness and help people fight
depression and anxiety. This research has changed how I eat and
what I feed my family… and as I started sharing this knowledge
with others, some foods really surprised people. In Nutritional
Psychiatry, we focus on food categories to help eaters focus on the
broad choices of, say, leafy greens, not just kale. That said, there
are certain foods that check all the boxes of brain nutrient density,
availability, and utility in the kitchen. I dubbed these foods the Power
Players in my book EAT TO BEAT DEPRESSION AND ANXIETY. Here
are a few of the most surprising mood boosting foods.

7 SURPRISING FOODS THAT FIGHT DEPRESSION AND ANXIETY 2

Kefir

Probiotics and the

microbiome are buzzwords
of the wellness world for
good reason. The community
of microorganisms living
in the human digestive
system, referred to as the
gut microbiome, is intimately
linked to mental health
through a connection known
as the “gut-brain axis.”

Research has shown that

inflammation in the digestive
system is correlated with
increased symptoms of depression and anxiety.1 Luckily, certain
fermented foods that are high in probiotics have been shown to
reduce this inflammation and help restore the composition of the gut
microbiome.2

Top of this list is kefir, a type of fermented yogurt, which contains

ample amounts of probiotic bacteria. If you are looking to optimize
mental health through your diet, integrating probiotic power foods like
Kefir is a great place to start.

7 SURPRISING FOODS THAT FIGHT DEPRESSION AND ANXIETY 3

Cinnamon
+ Turmeric
Spice up your life and
support your mental health
at the same time with these
two flavorful seasonings!

Cinnamon is a staple in
most spice cabinets and
provides several surprising
mental health benefits.
This powerful spice is high
in antioxidants which can
protect the brain by helping
to reduce inflammation.3
Amazingly, one study showed
that just smelling cinnamon
alone can enhance cognitive performance on memory and processing
tasks!4

Turmeric, a yellow spice commonly added to curries, has been shown

in research to combat symptoms of major depression.5 But how? It
turns out that the key ingredient in turmeric is curcumin, which has
powerful anti-inflammatory properties.

Researchers in Australia were so impressed by the anti-inflammatory

and neuroprotective effects of both these spices that they included
them in a research protocol which used food to fight depression in
college freshmen as part of a Mediterranean style diet.6

7 SURPRISING FOODS THAT FIGHT DEPRESSION AND ANXIETY 4

Red
Peppers
This versatile veggie is
a newer addition to our
superfood list. Bell peppers
are low in calories and
loaded with neuroprotective
nutrients, making them
a great addition to our
brain healthy diet. In fact,
one medium sized pepper
provides 169 percent of the
recommended daily intake of
vitamin C!

Vitamin C is one of the 12

important antidepressant
nutrients used in the study I published with Laura LaChance, MD in
2018.7

Peppers are also high in lycopene, a fat protecting phytonutrient that

is linked to lower brain inflammation and lower levels of dementia.8

All colorful peppers, green, yellow, orange, chilis etc. are packed with
nutrients for brain health but the lycopene in red peppers make them
of particular interest. Think of this nutrient powerhouse next time you
want to add some color to your salad or stir-fry.

7 SURPRISING FOODS THAT FIGHT DEPRESSION AND ANXIETY 5

Clams

A member of the bivalve

class, clams are a delicious
seafood jam packed with
important nutrients for
mental health. Specifically,
clams are high in B12, a
vitamin that is critical to our
biochemical machinery. B12
plays a crucial role in the
reactions that create key
neurotransmitters such as
serotonin and dopamine,
both of which regulate mood.
B12 also contributes to the
insulation of our neuronal
axons, the long communication “arms” of brain cells that communicate
with other brain cells.

Low levels of B12 and B12 deficiency are known causes of depression,
anxiety, and dementia. In fact, your B12 level is directly correlated to
the speed at which your brain shrinks!9

Whether they are grilled or steamed, these power players are a

fantastic way to boost your B12 and promote mental health.

7 SURPRISING FOODS THAT FIGHT DEPRESSION AND ANXIETY 6

Dark
Chocolate
Yes chocoholics, it’s true!
Chocolate, and specifically
70%+ dark chocolate, not
only tickles our taste buds, it
also makes us feel good and
may even protect us from
depression!

Promoting dark chocolate

consumption for mood and
brain health isn’t a sales
gimmick, it’s the power of
cacao, the type of bean that
all chocolate is made from.
The cacao bean is both filled
with antidepressant nutrients like iron, magnesium, and fiber along
with a class of phytonutrients called flavanols that have been shown
to increase mental agility10. It also contains theobromines, which boost
mood and focus, much like coffee and green tea. Research has shown
that these compounds in cacao improve brain oxygenation and daily
dark chocolate consumption is correlated with a 67 percent decreased
risk of depression!11

7 SURPRISING FOODS THAT FIGHT DEPRESSION AND ANXIETY 7

Fish Roe

This one may sound a bit

fishy, but for sushi fans, this
isn’t a surprise. Fish eggs
also known as “roe,” are a
top food to fight depression
and anxiety. Just like chicken
eggs, all the nutrients
needed to build a brain cell
are found in fish eggs. One
tablespoon alone has only
20 calories but delivers a
whopping 341mg of omega-3
fatty acids. This qualifies
fish roe for our power player
list since reduced dietary
supply of fatty acids, such as the high levels of DHA and EPA found in
fish eggs, is correlated with many mental health conditions including
increased risk of depression and anxiety.12

Roe can come from a variety of different fish, so if caviar doesn’t suit
your fancy (or your budget) then there are lots of other options to reap
the benefits of this brain superfood. Other types of more affordable
fish eggs include salmon and carp, shellfish such as lobster or
sturgeon (imitation caviar). Next time you’re picking which sushi rolls to
order, choose an option with fish eggs to add some flavour and some
of our favorite nutrients to your meal.

7 SURPRISING FOODS THAT FIGHT DEPRESSION AND ANXIETY 8

Seaweed

Seaweed? Yes, and let me

explain why… For years, the
average American’s iodine
levels have been decreasing.
This is problematic because
iodine is central to the proper
functioning of the thyroid,
a small organ in the front
of your neck known as the
metabolic “master switch.”
Your thyroid regulates your
energy level, weight, mood,
and even sleep! Individuals
low in iodine may experience
insomnia, fatigue, depression,
and difficulty concentrating and focusing.

Surprisingly, seaweed has one of the highest concentrations of iodine,

meaning this slimy snack can help keep your thyroid working in peak
condition. A recent study out of Japan even found that depressive
symptoms were significantly lower in the participants who had high
Seaweed intake13. If you’re feeling down, try adding algae to your diet
to elevate your iodine levels and boost your mood!

7 SURPRISING FOODS THAT FIGHT DEPRESSION AND ANXIETY 9

 Eat to Beat
Depression and Anxiety
I hope you enjoyed learning about these 7 surprising superfoods for
mental health! They may not be dietary staples, but if you’re looking
to optimize your mental fitness, I encourage you to give them a shot!
Try picking up some of the foods on this list on your next grocery
trip to ensure your brain is getting the nutrients it needs. If you
want to learn more about dietary changes to improve mental health,
then be sure to check out my new book EAT TO BEAT DEPRESSION
AND ANXIETY or follow me @drewramseymd on Instagram for more
information.

Instagram.com/DrewRamseyMD

7 SURPRISING FOODS THAT FIGHT DEPRESSION AND ANXIETY 10

REFS
1. Clapp, Megan et al. “Gut microbiota’s effect on mental health: The gut-brain axis.” Clinics and
practice vol. 7,4 987. 15 Sep. 2017, doi:10.4081/cp.2017.987

2. Hemarajata, P., & Versalovic, J. (2013). Effects of probiotics on gut microbiota: mechanisms of
intestinal immunomodulation and neuromodulation. Therapeutic advances in gastroenterology, 6(1),
39–51. https://doi.org/10.1177/1756283X12459294

3. Rao, P. V., & Gan, S. H. (2014). Cinnamon: a multifaceted medicinal plant. Evidence-based
complementary and alternative medicine : eCAM, 2014, 642942. https://doi.org/10.1155/2014/642942

4. Zoladz, P.R., & Raudenbush, B. (2005). Cognitive Enhancement through Stimulation of the
Chemical Senses. North American Journal of Psychology, 7, 127.

5. Lopresti, A. L., Maes, M., Maker, G. L., Hood, S. D., & Drummond, P. D. (2014). Curcumin for the
treatment of major depression: a randomised, double-blind, placebo controlled study. Journal of
affective disorders, 167, 368–375. https://doi.org/10.1016/j.jad.2014.06.001

6. Francis, H. M., Stevenson, R. J., Chambers, J. R., Gupta, D., Newey, B., & Lim, C. K. (2019). A brief
diet intervention can reduce symptoms of depression in young adults - A randomised controlled
trial. PloS one, 14(10), e0222768. https://doi.org/10.1371/journal.pone.0222768

7. LaChance, L. R., & Ramsey, D. (2018). Antidepressant foods: An evidence-based nutrient profiling
system for depression. World journal of psychiatry, 8(3), 97–104. https://doi.org/10.5498/wjp.v8.i3.97

8. Min, J. Y., & Min, K. B. (2014). Serum lycopene, lutein and zeaxanthin, and the risk of Alzheimer’s
disease mortality in older adults. Dementia and geriatric cognitive disorders, 37(3-4), 246–256.
https://doi.org/10.1159/000356486

9. Tangney, C. C., Aggarwal, N. T., Li, H., Wilson, R. S., Decarli, C., Evans, D. A., & Morris, M. C. (2011).
Vitamin B12, cognition, and brain MRI measures: a cross-sectional examination. Neurology, 77(13),
1276–1282. https://doi.org/10.1212/WNL.0b013e3182315a33

10. Gratton, G., Weaver, S. R., Burley, C. V., Low, K. A., Maclin, E. L., Johns, P. W., Pham, Q. S., Lucas,
S., Fabiani, M., & Rendeiro, C. (2020). Dietary flavanols improve cerebral cortical oxygenation and
cognition in healthy adults. Scientific reports, 10(1), 19409. https://doi.org/10.1038/s41598-020-
76160-9

11. Jackson, S. E., Smith, L., Firth, J., Grabovac, I., Soysal, P., Koyanagi, A., Hu, L., Stubbs, B.,
Demurtas, J., Veronese, N., Zhu, X., & Yang, L. (2019). Is there a relationship between chocolate
consumption and symptoms of depression? A cross-sectional survey of 13,626 US adults.
Depression and anxiety, 36(10), 987–995. https://doi.org/10.1002/da.22950

12. Larrieu, T., & Layé, S. (2018). Food for Mood: Relevance of Nutritional Omega-3 Fatty Acids for
Depression and Anxiety. Frontiers in physiology, 9, 1047. https://doi.org/10.3389/fphys.2018.01047

13. Guo, F., Huang, C., Cui, Y. et al. Dietary seaweed intake and depressive symptoms in Japanese
adults: a prospective cohort study. Nutr J 18, 58 (2019). https://doi.org/10.1186/s12937-019-0486-7

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