It is very common now days for a person to have anxiety disorder that also suffers from depression and maybe even vice versa!

Nearly ½ the people who are diagnosed with depression are also then diagnosed with an anxiety disorder!
So it is very important that we help others as much as we can so it doesn’t spread!

This article is for the audience, because I notice this everywhere and all the time.
So I hope you learn from this and improve or help others to improve!
I will help you to reduce anxiety and depression with and without dieting.

These are serious matters at hand and can save a life if not lives!
So help each other!

The ADAA also known as the Anxiety and Depression Association of America released some statistics about anxiety and depression:

Top Facts and Statistics: Anxiety


Anxiety disorders impact 40,000,000+ adults that are the age of 18 and above in the United States of America!

    • This mean anxiety disorders impact 18.1% of the General Population (G.P.) every single year!
    • Anxiety disorders are the most experienced mental illness in the United States of America!
  • Anxiety disorders are highly cureable, however only 36.9% of those who suffer receive treatment!
  • People who have an anxiety disorder are 3 – 5 times more likely to go to the doctor!
  • People who have an anxiety disorder are 6 times more likely to be hospitalized for psychiatric disorders than others who don’t suffer from anxiety disorders!
  • Anxiety disorders evolve from a complex combination of risk factors; which include: genetics, brain chemistry, personality, and life events!

World Nutrition Data on Depression and Anxiety

Depression is the leading cause of disability throughout the globe!

    • ~75% the people who have mental disorders stay untreated in developing countries with nearly 1,000,000 people that take their life every year!
    • WHO also known as World Health Organization states that 1 out of 13 people are suffering world wide from anxiety disorders!
    • WHO reports that anxiety disorders are the leading mental disorders globally with specific fears also known as phobias, major depressive disorder and social phobia being the leading anxiety disorder!

Ways to diminish Depression and Anxiety WITHOUT diet?

Stress and Relaxation Methodologies:

  • Relaxation methodologies may create humbling short term loss of anxiety in people with persisting health problems.
    • These methodologies have also been scientifically proven to be useful and beneficial for older adults with anxiety as well!
  • Rumination, Introspection, and Meditation! (most only know as “meditation”)
    • Scientific studies plus evidence has suggestion that rumination, introspection, and meditation is vital and useful for reducing anxiety and depression in adults!
  • Yoga
    • This fuses posture building, breathing exercise/strengthening, meditation, and a distinct philosophy
    • One of the TOP 10 practices of CAM also known as “Complementary and Alternative Medicine.”
    • May also mitigate and ease the anxiety and depression!

How does diet boost mental health?

Your brain is greedy and it is very needy! What does your brain need?

  • tremendous amounts of energy to function properly and to produce neurotransmitters which are chemicals that send communication throughout your entire nervous system!

Without the proper amount of energy or the right amount of nutrition, your brain will not get what it needs!
In fact, studies suggest that a diet that consists of: nutrient-sparse processed foods; could increase your chances of becoming depressed by a crazy amount as up to 60%!

“Nutrient deficiencies,” have been linked to often look as if they are mental health problems!

Ways to diminish Depression and Anxiety WITH diet?


We are all growing!

Nutrition may promote neuroplasticity, which is the capacity of the brain to develop and change throughout life, something Western science once thought impossible!

Our brains use nutrients to create brain-extracted neurotrophic factor, or BDNF, which is a protein that is vital and essential for the central nervous system!

Studies suggest that BDNF could support neuroplasticity; which is also known as the brain’s capability to adapt, rewire/improve itself and grow!

This is very beneficial when it comes to recovery from a trauma and mental illness!

Nutrients linked to better brain health!:

  • Omega 3 fatty acids can be obtained from fish, nuts, seeds, algae oil: Omega-3 fatty acids provide building blocks for healthy brain development and function; have potential role in preventing everything from ADHD to Alzheimer’s.

  • B vitamins can be obtained from meat, eggs, seafood, green leafy vegetables, legumes and whole grains: Studies have shown that a deficiency in B vitamins (particularly B12) can be linked to depression; supplementing with B12, B6 and folic acid improved subjects’ response to antidepressant medication

  • Vitamin D can be obtained from sun exposure; fortified breakfast cereals, breads, juices, and milk: Vitamin D is required for brain development and function. Deficiency of vitamin D can be associated with depression and other mood disorders!

  • Selenium can be obtained from cod, Brazil nuts, walnuts, and poultry: Selenium is an essential mineral, meaning that Selenium can only be obtained from food. Among its various roles, selenium works with other nutrients to create antioxidant balance in our body’s cell structure. Many studies have shown a link between low selenium and depression.

  • Tryptophan can be obtained from protein sources including turkey, beef, eggs, some dairy products, dark, and leafy greens: Tryptophan is the forerunner to serotonin and an amino acid! It is not well understood, but low tryptophan will cause depression within some people who have taken antidepressants.

Now if by chance you want to focus on particularly just the nutrients and/or explore possible deficiencies; it would be in your best interest to do so with a trusted health professional like a registered dietician, nutritionist or doctor trained in functional medicine.

Otherwise I recommend trying your best with intaking foods for your nutrients so you don’t overload!

Unless you know what you are looking for and you know what you are needing in order to supplement; in which case do as you please! Just be safe and cautious to not hurt yourself, but to only better yourself!

Take care of yourself!


You MUST limit Alcohol, Caffeine, Sugar, and Processed Food consumption when you are depressed and/or anxious!

  • These factors will only worsen your symptoms!

Take a moment to just breathe.

Take a moment to just step outside, get some fresh air, close your eyes, and soak up some sunshine!

  • It isn’t a coincidence that depression is associated with darkness!

Do not be afraid to ask others for help!

  • This could be anything or anyone that helps you for the better sake of yourself!
  • Ex: doctors, health practictioners, friends, family, trainers, and even pets

Get up and MOVE!

  • Depression doesn’t want you moving!

Be yourself and voice yourself! Let it out!

  • Talk, write, and even draw about what and how you are feeling!
  • Don’t hold it in!

Thank You for Reading!

Once again thank you for reading my content and I hope that if anything that I have bestowed upon you, the reader, as well as the audience with information, knowledge and wisdom to better yourself and even others if you so feel and see fit!

Please know that you are not alone and that you are loved!
Be safe and have a great day!

Until next time,


Joshua – CPT, CSN, Online Entrepreneur

18 thoughts on “Nutrition diet depression and anxiety away! Find out how!”

  1. Great post! I suffered from depression for a while because of a series of misfortune events that occurred. However, I never let it take a full grip on me. Thanks to articles like yours I managed to find a lot of helpful tips to overcome my fears. Exercise, nutrition and diet, meditation, proper occupation, and right people pulled me back on the bright side of life! Life is strange and sometimes in most hard times, we find the best version of ourselves. Thank you for sharing this precious information. Keep up the good work.


    1. Thank you Ivan!
      I have also suffered from depression but I was lucky and blessed to have a lucrative and supportive system to have my back!
      Once upon a time I let depression take full grip of me and I was in a terrible time of my life.
      It has taken me years to understand why and understand how; also to even understand how to prevent and to solve how to rid of!
      All because of trial and error mainly because that is the best way of learning!

      I’m glad this was informative, helpful and that you enjoyed it!
      You are right; through darkness; we find our light!

      I will try my best to keep providing with quality content! 🙂

  2. What an enlighten post Joshua. It really gave me an insight on how anxiety can have a negative impact on our health and lives. I really like the fact on how you recommended techniques and methods on how to reduce or eliminate depression. I got to say I was very shocked by the statistics on the populations of people suffering from depression either global or locally. Keep up the good work man. I look forward to reading your next post.

    1. Thank you kuu!
      I’m glad this article was able to help you better understand the vital information these factors act in our daily lives and how it escalates without help or without effort to prevent and stop it from persisting in occuring!
      You know the personal training and sports nutritionist route isn’t meant to be about sales and making money, but solely about bettering the client and audience so that they may benefit for the trainer or nutritionist’s time plus effort!
      Which is why I try my best to inform with ways to better improve YOURSELF if only you read and take action!

      The statistics are tragic in my opinion..
      I only can hope that WE as a WHOLE may be able to change the course of the statitistics for the better!
      So in order to do so we must take action NOW.
      Thank you for your kind words and I look forward to being able to supply more information and articles for you and the audience!

    1. Thank you Carmen I’m glad this article was able to inform you and/or help you!
      I’m so sorry to hear about that, but now maybe you may be able to enlighten your friend and HELP them because you are their best friend; sometimes all you need is a little push!
      Good luck and let me know how it is going as the progress updates if you don’t mind!

  3. I have been suffering anxiety disorder since I have been in High School. I am now 34.

    I have never really overcome it and it can take me out of a lot of social situations.

    I try my best to avoid negative thoughts, but it seems like theres no hope sometimes.

    Thank you so much for this post and for the help.

    1. Thank you for sharing with us, Russell.
      I’m so happy that this article was able to help you and maybe even better inform you to help instruct you on maybe even defeating your disorder!
      The thing about these negative thoughts is:
      If you sit down and stop everything around you, and just focus on your mind.
      What do you hear? What do you see?
      You are a receiver.
      You receive positive and negative thoughts.
      You may also be able to create thoughts.
      However, once your thoughts are created and you can see and hear them; they become out of your control.

      So it is key as I stated above, rumination, introspection, and meditation can be very vital to one’s mental health, control, and awareness.
      Once you master this; you master your disorder.

      Russell, I ask you to take the steps I list above and try them out and see how they effect your mental health and awareness!
      Get back to me at if you are feeling it, I’ll be waiting!
      Good luck! 🙂

  4. Love how you actually described how to cure these problems why they happen and whats fueling! Backing it up with plenty statistics and visuals thanks so much for this!

    1. Thank you for your thoughtful comment Jamaar!
      It took a lot of thought and work behind it but I’m proud of it and glad it is helping others!
      I’m really glad you enjoyed it and hope it helped you!
      Thank you!

    1. Thank you Kavitha!
      I’m glad you enjoyed the article and find it helpful!
      I’m also glad you found it informative about omega-3 and selenium!
      Good luck and remember, you got this!

  5. Great information! I find this to be really helpful especially since I do occasionally suffer from depression and anxiety. I do find that when I actually don’t take care of my diet as good as I usually do my symptoms tend to get worse.
    I’ve been taking B12 and I can say that it does help quite well!

    Thanks for sharing your knowledge!

    1. Thank you Anna!
      I’m glad you found this article to be informative and helpful about depression and anxiety!
      Yes, nutrition plays a very vital role in our body and even our minds!
      That’s great to hear Anna!
      You are welcome and I’m glad to share knowledge for everyone to learn for the better!
      Good luck!

  6. Thanks, Joshua, for this wonderful article.
    My son and I suffer from depression and anxiety, and I believe your ideas would really help.
    I’m bookmarking this article to refer back to it now and again.
    I have heard about Selenium, but is there concern about taking too much of this?

    1. Hello Suzanne and you are most definitely welcome!
      I’m glad that this article will be able to help you and your family!
      I know the feeling and sometimes it’s hard to find the truth behind the reality of what it is and why is it happening and most importantly how is it able to be controlled and than reduced; at best reduced to nothing!
      Feel free to bookmark any article you may want to come back to; that is what this website is for!

      There is a RDA which is Recommended Dietary Allowance of Selenium which are:

      Birth to 6 months boys and girls: 15 mcg

      7–12 months boys and girls: 20 mcg

      1–3 years boys and girls: 20 mcg

      4–8 years boys and girls: 30 mcg

      9–13 years boys and girls: 40 mcg

      14–18 years boys and girls: 55 mcg
      14-18 years girls pregnant: 60 mcg
      14-18 years girls lactation: 70 mcg

      19–50 years men and women: 55 mcg
      19-50 years women pregnant: 60 mcg
      19-50 years women lactation: 70mcg

      51+ years men and women: 55 mcg

      Now this is the UL or also known as the Tolerable Upper Limit Levels of Selenium:

      Birth to 6 months boys and girls: 45 mcg

      7–12 months boys and girls: 60 mcg

      1–3 years boys and girls: 90 mcg

      4–8 years boys and girls: 150 mcg

      9–13 years boys and girls: 280 mcg

      14–18 years boys and girls: 400 mcg
      14-18 years pregnant women: 400 mcg
      14-18 years women lactation: 400 mcg

      19+ years men and women: 400 mcg
      19+ years men and women: 400 mcg
      19+ years pregnant women: 400 mcg
      19+ years women lactation: 400 mcg

      *Breast milk, formula, and food should be the only sources of selenium for infants.

      You don’t want an excessive amount of Selenium which is why they have a UL which is a Tolerable Upper Limit Level of any and all supplements before the supplement starts causing health issues and problems!
      Excessive Selenium will cause:

      – Hair or Nail Loss
      – Hair or Nail Brittleness
      – Lesions upon: skin / nervous system, nausea, diarrhea, skin rashes, mottled teeth, fatigue, irritability, and nervous system abnormalities!

      So just be safe and never think that you can handle more when there are ULs in place for a reason!
      Just looking out!
      Good luck and hope this helped! 🙂

  7. I also suffered from anxiety and i am glad to see someone pointing out in such detail the importance of proper dieting when dealing with the anxiety. The truth is anxiety is a stress disorder and the body has natural tools and strategies it uses to fight stress so keeping your body properly balanced as it pertains to nutrition is vital in the battle against anxiety! Great Stuff

    1. Hello Christopher, and thank you for your feedback!
      I am glad this article helped you and you enjoyed it!
      Yes, nutrition is such a vital aspect when it comes to enhancing or even ridding yourself of stress and anxiety!

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