I think the year 2020 will go down in modern history as the most unprecedented year to date: a pandemic, economic crisis, election year…oh yeah, and the murder hornets.
There was a lot to process.
The Centers for Disease Control and Prevention (CDC) stated there was an increase in depression symptoms between April – June 2020 compared to the same period in 2019.
And during this time, feeding ourselves with nutrient-dense foods helps give us the energy we need and can minimize depressive symptoms.
What are the nutrient-dense foods?
- Folate (leafy green vegetables, kidney beans, chickpeas)
- Iron (shellfish, legumes, organ meats)
- Omega-3 Fatty Acids (salmon, flaxseed, walnuts)
- Magnesium (pumpkin seeds, spinach, almonds)
- Potassium (bananas, sweet potatoes, mushrooms)
- Selenium (brazil nuts, fish, ham)
- Thiamine (whole-grain foods, meat, legumes)
- Vitamin A (carrots, liver, broccoli)
- Vitamin B6 (chickpeas, tuna, fortified cereals)
- Vitamin B12 (organ meats, clams, sardines)
- Vitamin C (cantaloupes, tomatoes, Brussels sprouts)
- Zinc (shellfish, legumes, eggs)
Give your body a nutrient type of self-care and pick up some of these delicious nutrient foods to comfort your body and your mind.
With gratitude,
Tara
References:
Center for Disease Control and Prevention. (2020). Mental health, substance use, and suicidal ideation during COVID-19 pandemic – United States, June 24-30, 2020. Retrieved from https://www.cdc.gov/mmwr/volumes/69/wr/mm6932a1.htm
LaChance, L. R., & Ramsey, D. (2018). Antidepressant foods: An evidence-based nutrient profiling system for depression. World journal of psychiatry, 8(3), 97. doi:10.5498/wjp.v8.i3.97