The connection between diet and mood is more than just food for thought. “A very large body of evidence now exists that suggests diet is as important to mental health as it is to physical health,” according to Felice Jacka, and she should know. She’s the president of the International Society for Nutritional Psychiatry Research. “A healthy diet is protective and an unhealthy diet is a risk factor for depression and anxiety.” As someone who suffers from both, I’m acutely aware of the difference in how I feel when choosing healthier whole foods, but what exactly is it that causes this shift? It’s tough to pick apart such a tangled ball of yarn, where so many elements are inextricably tangled together. When it comes to anxiety though, I’ve seen amazing and rapid improvement by focusing on a few select superfoods to keep all-out panic at bay.

Almonds are often praised for their high levels of healthy fats, touted for heart health. Moreover, these nutty superfoods bring iron and zinc to the table in ample measures, both of which are key nutrients for balancing one’s mood and overall energy level.

Hemp seeds are another good source of brain-boosting omega-3 fatty acids, which have been shown to help with anxiety. Naturally, it stands to reason that CBD oils derived from hemp has the very same nutritional properties, along with chemicals called cannabinoids that bind to specialized receptors in the brain. These affect everything from appetite and pain perception to mood and memory.

Chocolate, dark and intense, without added sweetener or milks, is more than just a feel-good flavor. Yes, it does help boost moods based on great taste alone, but it also has been shown to reduce cortisol, which is a stress hormone that can wreak havoc if left unchecked. Additionally, the flavonoids in the cocoa are protective for all the cells in your body. These antioxidants have shown promising results in lowering blood pressure, boosting the blood flow to the brain and heart, which all adds up to less anxiety. Just be careful not to overdo it, since the natural caffeine compounds could add up and have quite the opposite effect.

Maca root is bit less common, but particularly potent. Adaptogens are all the rage these days, promising protective properties against stressors of all kinds, whether physical, chemical or biological. Maca in particular is a remarkably concentrated source of phytonutrients such as magnesium and iron, which are both critical for controlling anxiety.

Whole grains, packed with satisfying, satiating fiber, are the complex carbohydrates that help maintain a steady energy boost. If you’re hungry, you’re less rational, less patient, and quicker to irritation. Oats especially are said to help increase the production of serotonin, most famously known for addressing symptoms of depression.

Coconut, and all the individual ingredients it creates, from coconut milk, oil, flour, and butter, are made up of medium-chain triglycerides (MCTs) which are smaller fat molecules that are easily broken down and used as a backup source of energy. The brain is made of approximately 60% fat, so it needs these essential fatty acids to function properly. The brain can’t store energy and can continue to function properly for a very short amount of time without it. You need to consistently feed your brain these good fats to keep it happy and healthy.

Taken individually, these separate ingredients can do a world of good, but when they join forces in a fully balanced diet, they make the most impact. Beyond the powerful nutritional punch you get from the array of vitamins and minerals you get from so many unique sources, they happen to add up to a really delicious combination, too. Joining all of these anti-anxiety superfoods in sweet blended harmony, the resulting creamy shake will blow any powdered meal replacement out of the water. Malt shoppes only wish they had the true earthy goodness that maca brings to the table, playing off the subtle woodsy notes of true cocoa. Thick and rich with whole oats and fresh coconut, rather than sugary scoops of ice cream, you can drink it down to power up, rather than crash out from a sugar coma later.

There are no overnight cures, no quick fixes for holistic lifestyle changes, which can also be said of many medications, too. You really are what you eat, though; eat well to feel well!

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