Foods to Control Depression and Anxiety

There are many theories about the etiology of depression and anxiety. One thing that is known is that they are conditions influenced by social, environmental, psychological, genetic, hormonal, immunological, biochemical, and neurodegenerative factors.While many of these factors are immutable, some can be modified and provide the basis for practices and interventions for anxiety and depression. Specifically, the variables influenced by lifestyle, such as changes in diet.Therefore, at #KiwiTeCuida we launched the #ChallengeAgainstFoodAndAnxiety, where we will teach you on Monday, October 18, how to cook recipes that can help you manage these conditions, alongside chef Colibrí Jiménez, and on October 25, Shadia Asencio, editorial director, and Mayte Martín del Campo, a nutritionist with 23 years of experience, will share the basic principles for eating properly if you suffer from depression or anxiety. Follow the complete challenge on our official Instagram, the meeting is every Monday at 6 PM.What to Eat if I Have Depression and Anxiety?It has been found that people with high consumption of fruits and vegetables present fewer symptoms of anxiety and depression. Thus, a diet high in vegetables and fruits, as well as legumes, whole grains, fish, or olive oil, is associated with low levels of inflammatory markers.Other factors that have been proven to contribute to mood disorders are Omega 3, folates, magnesium, and zinc.If you have a deficiency of fatty acids, such as Omega 3, it can increase the risk of suffering from mood disorders. Consuming folates in the daily diet helps to maintain emotional stability, some sources of folate are leafy green vegetables, legumes (beans, peas, lentils), some fruits, and vegetables.Similarly, having a healthy microbiota and a diet rich in minerals, such as magnesium and zinc, helps to reduce the risk of suffering from depression and anxiety-related behaviors. The latter seem to be closely linked to high body mass index (BMI), so diets high in fats and sugars are indeed associated with depression and anxiety.Remember that a balanced diet helps you avoid physical and mental ailments, and you are the one who builds your eating habits. Join the #ChallengeAgainstFoodAndAnxiety with #KiwiTeCuida!