A study on depression, anxiety, stress, and anger-related eating

Our bodies interact with the foods we eat, and the choices we make each day can impact our body’s ability to function at its best. Although there is no specific diet that has been proven to alleviate depression, anxiety, and stress, there are plenty of nutrient-rich foods that can help keep our brains healthy.

University of Newcastle researcher Dr Vincent Candrawinata has confirmed that humans have two brains, both of which play a critical role in our body’s overall function, wellbeing and behaviour.  

“It sounds strange to say. However, it is absolutely true. The human body has two brains, but not two brains as we know them,” Dr Candrawinata said. 

“Our brain in our head is responsible for our thinking and processing. It is essentially a command centre for our nervous system. It receives signals from our body’s sensory organs and, in response, sends information to the muscles, creating feeling and movement. 

“Our second brain is located in our tummy, or to be more specific, in our digestive system. Our stomach contains certain elements of our nervous system which include chemicals that influence our mood.  

“This nervous system operates independent of our brain and, as a result, is more or less a legitimate second brain. It controls our whole digestive system and, not known to many, our entire body system, including our mental condition.”

We have all heard the term “intuition” and it makes one wonder why we call it “gut feeling”, he continued.

“We often get a feeling in our gut that someone is wrong. If we are nervous, we experience butterflies in our tummy, or if we are stressed or worried, we experience diarrhoea or nausea. Our second brain sends signals to our head brain to let it know we are not OK. As a result, we might get dizzy, get a headache or even worse, pass out,” he said. 

If you’ve ever “gone with your gut” to make a decision or felt “butterflies in your stomach” when nervous, you’re likely getting signals from an unexpected source: your second brain. Hidden in the walls of the digestive system, this “brain in your gut” is revolutionizing medicine’s understanding of the links between digestion, mood, health, and even the way we think.

Scientists call this little brain the enteric nervous system (ENS). And it’s not so little. The ENS is made up of two thin layers containing more than 100 million nerve cells lining your gastrointestinal tract, from the oesophagus to the rectum.

Many neurological issues are identified due to problems with digestive health. In fact, many researchers believe that an unhealthy digestive system is the root cause of various neurological and mental health conditions.

Studies show a connection between mental health issues and low levels of healthy bacteria in the gut, according to Dr. Candrawinata. The key, he adds, is to ensure we are taking good care of our second brain.

“We need to ensure we are supporting our digestive health through diet, sleep, and exercise, as well as supporting it with the right supplements,” he explains.

“Antioxidant intake directly impacts our neurological health, including reducing the risk of developing diseases such as Alzheimer’s,” he concludes.

By improving our digestive health, we are being good to our second brain. If our second brain is happy and healthy, we are less likely to suffer from illness or other health issues, including mental health and neurological issues.

Its main role is controlling digestion, from swallowing to the release of enzymes that break down food, to the control of blood flow that helps with nutrient absorption and elimination. The enteric nervous system doesn’t seem capable of thought as we know it, but it communicates back and forth with our big brain—with profound results.

The ENS may trigger big emotional shifts experienced by people coping with irritable bowel syndrome (IBS) and functional bowel problems such as constipation, diarrhea, bloating, pain, and stomach upset. For decades, researchers and doctors thought that anxiety and depression contributed to these problems. But studies show that it may be the other way around. Researchers are finding evidence that irritation in the gastrointestinal system may send signals to the central nervous system (CNS) that trigger mood changes.

These new findings may explain why a higher-than-normal percentage of people with IBS and functional bowel problems develop depression and anxiety. That’s important because up to 30 to 40 percent of the population experiences functional bowel problems at some point.

What is depression? Depression (major depressive disorder) is a common and serious medical illness that negatively affects how you feel, the way you think and how you act. Fortunately, it is also treatable. Depression causes feelings of sadness and/or a loss of interest in activities once enjoyed. It can lead to a variety of emotional and physical problems and can decrease a person’s ability to function at work and at home, or life in general.

Depression symptoms can vary from mild to severe and can include:

∞ Feeling sad or having a depressed mood.

∞ Loss of interest or pleasure in activities once enjoyed.

∞ Changes in appetite — weight loss or gain unrelated to dieting.

∞ Trouble sleeping or sleeping too much.

∞ Loss of energy or increased fatigue.

∞ Increase in purposeless physical activity (e.g., hand-wringing or pacing) or slowed movements and speech (actions observable by others).

∞ Feeling worthless or guilty.

∞ Difficulty thinking, concentrating or making decisions.

∞ Thoughts of death or suicide.

∞ Symptoms must last at least two weeks for a diagnosis of depression.

Also, medical conditions (e.g., thyroid problems, a brain tumor, or vitamin deficiency) can mimic symptoms of depression, so it is important to rule out general medical causes.

Depression affects an estimated 1 in 15 adults (6.7%) in any given year. And one in six people (16.6%) will experience depression at some time in their life. Depression can strike at any time, but on average, it first appears during the late teens to mid-20s. Women are more likely than men to experience depression. Some studies show that one-third of women will experience a major depressive episode in their lifetime.

While it is unclear exactly what causes depression, a number of things are often linked to its development. Depression usually results from a combination of recent events and other longer-term or personal factors, rather than one immediate issue or event.

∞ Life events
Research suggests that continuing difficulties – long-term unemployment, living in an abusive or uncaring relationship, long-term isolation or loneliness, prolonged work stress – are more likely to cause depression than recent life stresses. However, recent events (such as losing your job) or a combination of events can “trigger” depression if you’re already at risk because of previous bad experiences or personal factors.

∞ Personal factors

∞ Family history – Depression can run in families, and some people will be at an increased genetic risk. However, having a parent or close relative with depression doesn’t mean you’ll automatically have the same experience. Life circumstances and other personal factors are still likely to have an important influence.

∞ Personality – Some people may be more at risk of depression because of their personality, particularly if they have a tendency to worry a lot, have low self-esteem, are perfectionists, are sensitive to personal criticism, or are self-critical and negative.

∞ Serious medical illness – The stress and worry of coping with a serious illness can lead to depression, especially if you’re dealing with long-term management and/or chronic pain.

∞ Drug and alcohol use – Drug and alcohol use can both lead to and result from depression. Many people with depression also have drug and alcohol problems.

∞ Changes in the brain
Although there’s been a lot of research in this complex area, there’s still much that is not known. Depression is not simply the result of a “chemical imbalance,” for example, because you have too much or not enough of a particular brain chemical. It’s complicated, and there are multiple causes of major depression. Factors such as genetic vulnerability, severe life stressors, substances you may take (some medications, drugs, and alcohol), and medical conditions can affect the way your brain regulates your moods.

Remember…
Everyone is different, and it’s often a combination of factors that can contribute to developing depression. It’s important to remember that you can’t always identify the cause of depression or change difficult circumstances. The most important thing is to recognize the signs and symptoms and seek support.

There are different types of depressive disorders. Symptoms can range from relatively minor (but still disabling) to very severe, so it’s helpful to be aware of the range of conditions and their specific symptoms.

Remember, depression is treatable, and effective treatments are available. The earlier you seek support, the better.

Recovery can take time and is different for everyone. As well as getting treatment underway, you’ll need to find new ways to manage and live with the changes and challenges of anxiety and/or depression. While psychological and/or medical treatment can help with your recovery, there are many other ways you can help yourself get better and stay well.

Recovery is a unique and individual process that everyone goes through differently. However, there are some common emotions that many people may experience:

∞ Shock at having to deal with something difficult and scary that you have no prior experience with.

∞ Denial or difficulty in accepting having a health problem, particularly one that many people find hard to understand.

∞ Despair and anger at having to deal with the condition and its related difficulties.

∞ Acceptance of having a condition and the changes it brings, as well as accepting how others see you and how you see yourself.

∞ Coping by finding new ways to live with and tackle these changes and challenges.

∞ Recovery goes beyond focusing on managing distressing symptoms; it’s about having choices and being able to create a meaningful and contributing life.

Depression is among the most treatable of mental disorders. Between 80 percent and 90 percent of people with depression eventually respond well to treatment. Almost all patients gain some relief from their symptoms.

Before a diagnosis or treatment, a health professional should conduct a thorough diagnostic evaluation, which may include an interview and possibly a physical examination. In some cases, a blood test might be done to rule out a medical condition like a thyroid problem. The evaluation helps identify specific symptoms, medical and family history, cultural factors, and environmental factors to arrive at a diagnosis and plan an appropriate course of action.

∞ Medication: Antidepressants

Psychotherapy, or “talk therapy,” is sometimes used alone for the treatment of mild depression. For moderate to severe depression, psychotherapy is often used in combination with antidepressant medications.

∞ Electroconvulsive Therapy (ECT):

Electroconvulsive therapy is a medical treatment most commonly used for patients with severe major depression or bipolar disorder who have not responded to other treatments. It involves brief electrical stimulation of the brain while the patient is under anaesthesia.

∞ Fish
Wild-caught fish, especially the more oily types such as salmon, mackerel, trout, sardines, and tuna (not canned), are great choices to help fight depression because they are rich sources of Omega-3 fats. Omega-3 fats help to build connections between brain cells, as well as build and strengthen the receptor sites for neurotransmitters. An increase in Omega-3s in your diet can help lead to increased serotonin production and an improvement in mood.

∞ Nuts
Although other nuts such as cashews, Brazil nuts, and hazelnuts are helpful in supplementing Omega-3 fats, walnuts are the winner in this category. Walnuts are known to support overall brain health, being one of the highest plant-based sources of Omega-3 and a great source of protein to help keep blood sugar levels in a healthy balance.

∞ Beans
Beans are a great source of protein and fibre, both of which help to maintain stable and consistent blood sugar levels. In addition to helping minimise the blood sugar spikes and dips that can affect our mood, beans are also great sources of folate. Folate is a B vitamin that helps the body use vitamin B12 and amino acids, supporting cell detoxification and the creation of new cells.

∞ Seeds
Flaxseed and chia seeds are wonderful additions to your diet if you struggle with depression. These two types of seeds are particularly great sources of Omega-3 fats. Just one tablespoon of chia seeds provides approximately 61 percent of your daily recommended amount of Omega-3, and one tablespoon of flaxseed provides roughly 39 percent. Pumpkin and squash seeds are great additions for increasing tryptophan, an essential amino acid that produces niacin and helps create serotonin. Although turkey is what most people think of when hearing the term tryptophan, many other food sources offer greater amounts. Pumpkin and squash seeds are near the top of the list, with just one ounce providing approximately 58 percent of the recommended daily intake of tryptophan.

∞ Poultry
Chicken and turkey are both great sources of lean protein that help stabilise blood sugar levels, keeping your mood balanced throughout the day. In addition to being trusted sources of lean protein, turkey and chicken breasts are known to provide high amounts of tryptophan. This is beneficial because tryptophan helps create serotonin, which supports healthy sleep and mood balance. Just 3 ounces of roasted chicken breast provides 123 percent of the recommended daily intake of tryptophan. Many of us already eat chicken breast regularly, but incorporating more lean protein such as turkey and chicken during your week can further increase your intake of tryptophan.

∞ Vegetables
Yes, you need to eat your veggies! Although this is important for everyone, it’s especially helpful if you struggle with depression. Leafy green vegetables, in particular, are good sources of ALA (alpha-linolenic acid), one of the three main types of Omega-3 fatty acids (along with DHA and EPA). Vegetables that help increase your Omega-3s include Brussels sprouts, spinach, kale, and watercress. Folate, fibre, and other nutrients also make vegetables—especially the darker leafy greens—a wonderful choice for improving and stabilising mood.

∞ One-Ingredient Foods (Preferably Raw)
Generally speaking, it’s best to allow your body the freedom to digest foods that are as close to their natural state as possible.

∞ Anti-Inflammatory Supplements to Reduce Depression
In at least two studies, saffron supplements were found to be just as effective as prescription antidepressant medication in reducing symptoms of depression and improving mood. Turmeric has shown similar results in research. However, other studies have reported little to no effect. This inconsistency may be due to the fact that both turmeric and, to some extent, saffron are known for their anti-inflammatory properties. Therefore, while they may be effective for individuals whose depression is linked to inflammation, this could explain why they are not beneficial for everyone.

Many processed foods and items found in convenience stores are filled with preservatives and offer little to no nutritional value. Your body has to work hard to process these substances, which can rob it and your mind of the key nutrients and energy needed to function at its best. If you’re coping with depression, it’s just as important to know what not to eat. Unfortunately, many of the foods people turn to during difficult times are precisely the ones that can worsen mental health. Being aware of their negative impacts can help you make more informed choices.

∞ Sugar
We know sugary foods and drinks aren’t good for our bodies but they also significantly impact our mood. Sugar laden choices like cakes, cookies, cereals, drinks, and even condiments (e.g. barbecue sauce, salad dressings) are everywhere. Even foods marketed as “healthy” like granola bars, energy bars, and trail mix can contain surprisingly high amounts of sugar.

Sugar won’t always appear as just “sugar” on ingredient lists. Look out for these terms:
∞ Corn syrup
∞ High fructose corn syrup (HFCS)
∞ Dextrose
∞ Fructose
∞ Lactose
∞ Maltose
∞ Sucrose

Be mindful of your intake, especially of added sugars. Stabilizing your blood sugar levels throughout the day can help keep your mood more balanced as well.

∞ Refined Grains
Like sugar, refined grains are heavily processed and stripped of their natural nutrients. These include foods like white rice, pasta, crackers, white bread, chips, and breaded items. Though convenient, these foods offer little nutritional value and can actually deplete your body of important B vitamins during digestion. They also cause sharp fluctuations in blood sugar, which may contribute to low mood and fatigue.

Unrefined whole foods are a better alternative, as they digest more slowly and help maintain steady energy levels and mood.

∞ Alcohol
Not to ruin the party but reducing alcohol intake is wise if you’re struggling with depression. Alcohol is a depressant and can impair judgment, slow reaction times, and affect vision. Many alcoholic drinks are also high in sugar, which as discussed can cause blood sugar spikes and crashes, worsening mood. While moderate alcohol (like red wine) may offer some health benefits, it’s generally advisable to limit or avoid alcohol if you’re dealing with depression.

∞ Caffeine
Caffeine can help jump start your day but it can also lead to energy crashes and leave you feeling worse later on. While caffeine hasn’t been shown to directly cause depression, excessive use may worsen symptoms. It’s best consumed in moderation and not relied on as a primary energy source. Green tea is a better alternative, offering antioxidants and the amino acid theanine, which has anti stress properties that can be helpful for those managing depression.

∞ Brazil Nuts
Brazil nuts contain selenium, which may help improve mood. Selenium may reduce inflammation, which is often elevated in people with mood disorders such as anxiety.

Selenium is also an antioxidant that helps prevent cell damage and may help protect against cancer. Other nuts, animal products, and vegetables such as mushrooms are also excellent sources of selenium.

It is important not to consume too much selenium, as excessive intake can cause side effects. The recommended upper limit for selenium in adults is 400 micrograms (mcg) per day. Avoid taking high-dose supplements or eating more than three to four Brazil nuts a day.

Brazil nuts, along with other nuts, are also a good source of vitamin E, which is an antioxidant. Antioxidants can support anxiety treatment, and research suggests that low levels of vitamin E may contribute to depression and anxiety in some individuals.

∞ Fatty Fish
Fatty fish such as salmon, mackerel, sardines, trout, and herring are rich in omega-3 fatty acids, which are strongly linked to cognitive function and mental health.

Research shows that an imbalance between omega-6 and omega-3 fatty acids may increase the risk of developing mood disorders like anxiety.

Omega-3-rich foods containing alpha-linolenic acid (ALA) provide essential fatty acids such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These nutrients help regulate neurotransmitters, reduce inflammation, and promote healthy brain function.

Salmon and sardines are also among the few foods that contain vitamin D, which is increasingly associated with reduced risk of depression and anxiety.

∞ Eggs
Egg yolks are an excellent source of vitamin D. Eggs are also a complete source of protein, providing all the essential amino acids the body needs for growth and development.

They also contain tryptophan, an amino acid that helps produce serotonin. Serotonin plays a key role in regulating mood, sleep, memory, and behaviour, and may help alleviate anxiety and enhance brain function.

∞ Pumpkin Seeds
Pumpkin seeds are rich in potassium, which supports electrolyte balance and helps regulate blood pressure. Eating potassium-rich foods such as pumpkin seeds or bananas may help reduce stress and anxiety symptoms.

They are also a good source of zinc, a mineral essential for brain and nerve development. The highest concentrations of zinc in the body are found in brain regions linked to emotional regulation.

∞ Dark Chocolate
Studies suggest that dark chocolate may help reduce stress. Although many findings are observational, they indicate potential mood-boosting benefits.

Dark chocolate is rich in polyphenols, particularly flavonoids, which may reduce inflammation and cell death in the brain while improving blood flow.

It is also high in tryptophan, which the body converts into serotonin. In addition, it contains magnesium, a mineral that may help relieve symptoms of depression.

For maximum benefit, choose chocolate that contains at least 70 percent cocoa. Due to the sugar and fat content, limit your serving to 1 to 3 grams per day.

∞ Turmeric
Turmeric is a spice commonly used in Indian and Southeast Asian cooking. Its active compound, curcumin, may help reduce anxiety by lowering inflammation and oxidative stress—both of which are often elevated in individuals with mood disorders like anxiety and depression.

∞ Chamomile
Chamomile tea is widely used for its calming effects and is known for its anti-inflammatory, antibacterial, antioxidant, and relaxant properties.

Flavonoids in chamomile may be responsible for its anti-anxiety benefits. Studies have shown that chamomile can reduce anxiety symptoms, though it may not prevent future episodes.

Chamomile tea is easily accessible, safe for regular use, and can be consumed in large amounts without major side effects.

∞ Yogurt
Yogurt contains beneficial bacteria such as Lactobacillus and Bifidobacteria. Emerging research suggests that these probiotics support brain health and may reduce symptoms of stress and anxiety.

Chronic inflammation has been linked to anxiety and stress, and fermented foods like yogurt may help reduce inflammation by promoting a healthy gut microbiome.

Other fermented foods include cheese, sauerkraut, kimchi, and fermented soy products.

∞ Green Tea
Green tea contains the amino acid theanine, which is being studied for its potential benefits in managing mood disorders.

Theanine has calming and anti-anxiety effects and may boost the production of serotonin and dopamine, both of which are crucial for maintaining a positive mood.

Stress is not caused by a situation; it is caused by your reaction to a situation!

Stress can be deadly. While the dramatic “Hollywood” image of someone suddenly collapsing from a heart attack is well known, it is far less common than the many other ways stress can slowly deteriorate our health.

Stress raises the body’s internal core temperature. This can lead to the breakdown and depletion of essential life-sustaining vitamins and minerals—the very substances that support vitality and wellness. When these are stripped away, it can become a silent death sentence.

Stress may be the underlying cause of many ailments. It weakens the immune system, making us more susceptible to illness, and it often leads to pain and stiffness in the body.

While short-term stress can help us function and stay alert in certain situations, long-term stress or a habitual stress response can lead to serious negative consequences. In fact, some people may even become addicted to the state of being stressed.

Stress is the body’s reaction to any change that requires an adjustment or response. The body reacts to these changes with physical, mental, and emotional responses. Stress is a normal part of life. You can experience stress from your environment, your body, and your thoughts. Even positive life changes such as a promotion, a mortgage, or the birth of a child produce stress.

Stress is the body’s reaction to any change that requires an adjustment or response. The body reacts to these changes with physical, mental, and emotional responses. Stress is a normal part of life. You can experience stress from your environment, your body, and your thoughts. Even positive life changes such as a promotion, a mortgage, or the birth of a child produce stress.

The human body is designed to experience stress and react to it.
Stress can be positive, keeping us alert, motivated, and ready to avoid danger. However, it becomes negative when a person faces continuous challenges without relief or relaxation in between. As a result, the person becomes overworked, and stress-related tension builds up.

The body’s autonomic nervous system has a built-in stress response that causes physiological changes to help the body cope with stressful situations. This stress response, known as the “fight or flight” response, is activated in emergencies.

This response is associated with the adrenal glands, and therefore also with the kidneys. If we believe the kidneys function as the body’s batteries, then it stands to reason that if these batteries are left constantly “on,” they will eventually run out of power. This can lead to adrenal fatigue and a continual sense of exhaustion. In other words, prolonged periods of stress can result in the chronic activation of the stress response, causing physical and emotional wear and tear on the body.

Stress that continues without relief can lead to a condition called distress. It also becomes harmful when people compulsively use substances or behaviours in an attempt to manage their stress. These can include food, alcohol, tobacco, drugs, gambling, sex, shopping, and excessive internet use. Instead of relieving stress and returning the body to a relaxed state, these coping mechanisms often keep the body in a stressed condition and create additional problems. The person becomes trapped in a vicious cycle.

∞ What are the warning signs of stress?
Chronic stress can break down the body’s natural defences, leading to a variety of symptoms.

∞ Internal Signs:

∞ Pessimism

∞ Blocking emotional flow

∞ Rigidity in thinking or behavior

∞ Negative self-talk

∞ External Triggers:

∞ Death

∞ Divorce

∞ Imprisonment

∞ Injury

∞ Moving house

∞ Marriage

∞ Job loss

∞ Retirement

∞ Work pressure

∞ Family conflicts

∞ News and social media overload

∞ Mental:

∞ Memory issues

∞ Poor judgment

∞ Constant anxiety

∞ Emotional:

∞ Depression

∞ Mood swings

∞ Feelings of loneliness or isolation

∞ Physical:

∞ Reduced sex drive

∞ Weakened immune system

∞ Nausea

∞ Digestive or bowel issues

Eating well plays a vital role in managing stress. A wide range of vitamins and minerals are essential to support your mental and physical wellbeing. While supplementation may sometimes be necessary, it’s almost always best to get nutrients from natural, real food sources. One of the most effective ways to do this is through cold-pressed green vegetable juices, which are rich in life-giving nutrients and highly bioavailable.

∞ Green Leafy Vegetables
Dark leafy greens like spinach are rich in folate, which helps your body produce mood-regulating neurotransmitters such as serotonin and dopamine.

∞ Organic Turkey Breast
A good source of tryptophan, an amino acid your body converts into serotonin. Pumpkin seeds, nuts, and free-range organic eggs are also rich sources of tryptophan.

∞ Fermented Foods
Support gut health, which directly affects brain chemistry and emotional regulation. Beneficial bacteria like Lactobacillus rhamnosus help increase GABA levels and lower stress hormones like corticosterone, reducing anxiety and depression.
Examples include kimchi, sauerkraut, kefir, and live-culture yogurt. Avoid processed foods and sugar to protect gut health.

∞ Wild-Caught Fish
Salmon, sardines, and anchovies are high in omega-3 fats (EPA and DHA), which play a critical role in emotional well-being. Krill oil is a good supplement alternative.

∞ Blueberries
Packed with anthocyanins, powerful antioxidants that help the brain produce dopamine—essential for memory, coordination, and mood. Blueberries also support immune health by boosting natural killer cells, which help the body manage stress.

∞ Pistachios
Eating pistachios may reduce vascular constriction during stress, which lowers strain on the heart and supports cardiovascular resilience.

∞ Dark Chocolate
Contains anandamide, a neurotransmitter that temporarily blocks pain and depression. It’s often called “the new anti-anxiety drug” for its mood-elevating effects.

∞ Sunshine
A daily dose of sunlight can raise serotonin levels, which enhances mood. It also helps the body produce vitamin D, deficiency of which is linked to mood disorders. While some vitamin D can be found in salmon, egg yolks, and mushrooms, sun exposure is the most effective source.

∞ Magnesium-Rich Foods
Magnesium supports serotonin production and helps regulate emotions. Sources include seaweed, spinach, Swiss chard, beans, nuts, seeds (pumpkin, sunflower, sesame), and avocados. Juicing vegetables is an easy way to boost your magnesium intake.

∞ Avocados
Nutrient-rich and full of health-boosting compounds, avocados provide potassium, vitamin E, and various B vitamins that support brain and emotional health.

Many people equate “comfort” foods with carbs, but sugar and grains are among the worst foods to eat when you’re stressed out. Here’s why:

∞ Sugar
Sugar can lead to fluctuations in blood sugar, which can bring on mood swings, but its role in poor mood actually goes much deeper than that. There are at least three potential mechanisms through which refined sugar intake could exert a toxic effect on your mood, stress, and mental health. By choosing healthy foods, you can actually impact your mood in a positive way, helping to relieve tension, stabilize blood sugar, and send your stress packing.

Sugar (particularly fructose) and grains contribute to insulin and leptin resistance and impaired signaling, which play a significant role in your mental health. Sugar suppresses the activity of BDNF (brain-derived neurotrophic factor). The BDNF gene provides instructions for making a protein found in the brain and spinal cord, promotes the survival of neurons, and helps in the active work of the synapses, where cell-to-cell communication occurs! BDNF levels are critically low in both depression and schizophrenia, which some models suggest might actually be causative.

Sugar consumption also triggers a cascade of chemical reactions in your body that promote chronic inflammation. In the long term, inflammation disrupts the normal functioning of your immune system, which is linked to a greater risk of stress and depression.

∞ Gluten
Gluten, a protein found in grains such as wheat, rye, and barley, may negatively impact mood and brain health. In fact, a number of studies indicate that wheat can have a detrimental effect on mood, promoting stress and depression. One mechanism that can help explain the mysterious connection between wheat and mental health problems is the fact that wheat inhibits the production of serotonin.

Neurotransmitters like serotonin can be found not just in your brain but also in your gut. In fact, the greatest concentration of serotonin, which is involved in mood control, depression, and aggression, is found in your intestines, not your brain! Wheat, in particular, has also been implicated in psychiatric problems, from depression to schizophrenia, due to Wheat Germ Agglutinin (WGA), which has neurotoxic activity.

∞ Processed Foods
The list of potentially mood-busting ingredients in processed foods is a long one. Aside from sugar and gluten, they may also contain trans fats, artificial colors, monosodium glutamate (MSG), artificial sweeteners, and other synthetic ingredients linked to irritability and poor mood.

Anger is an emotion characterized by antagonism toward someone or something you feel has deliberately wronged you.
Anger can be a good thing. It can give you a way to express negative feelings, for example, or motivate you to find solutions to problems.

But excessive anger can cause problems. Increased blood pressure and other physical changes associated with anger make it difficult to think straight and can harm your physical and mental health.
Anger is often called a secondary emotion because we tend to resort to it in order to protect ourselves from or cover up other vulnerable feelings. A primary feeling is what is felt immediately before we feel anger. We almost always feel something else first before we get angry.
Anger is often used to hide other emotions, and it can be anything from fear to something embarrassing!
Anger is housed in the liver, so foods that help cleanse the liver are always helpful. However, it is very important to note that detoxing the liver before detoxing the bowel can be very distressing both emotionally and physically!
The emotion in opposition to anger is contentment, so focusing on contentment can go a long way toward balancing the negative effects of anger. The more content you are in life—whether in work, love, or any aspect of your life—the less likely anger is to raise its head.

Exercise is crucial in anger management, for many reasons.
Mindfulness is just as important as exercise when it comes to anger. Recognizing triggers—people, situations, etc.—can help you avoid them.
The idea of a gut-brain connection, discussed above, is extremely real. 90% of our serotonin lives in our gut, therefore low serotonin levels can lead to negative thoughts, feelings of tension, and irritability. This proves that our gut microbiome plays a crucial role in our overall health and mental health.

For many, a typical day of eating includes a lot of fast food and processed foods that are full of chemicals. These kinds of foods have a negative impact on your gut microbiome and can lead to an influx of bad bacteria in the gut. This type of environment can directly impact your mood, making you feel cranky and filled with dramatic mood swings.
One way to relieve your anger is to eat foods in their natural, whole, unprocessed state. You want to focus on eating proteins (plant or animal), fresh vegetables, whole grains, and healthy fats. You also want to avoid limiting yourself with food (being on a diet) because when we feel hungry, we typically get irritable.

So foods to consume please see the list for depression, anxiety and/or stress. A pattern is developing for mental well-being!
Remember to also be patient with yourself as you begin to try new foods and give your body time to adjust to the changes you are making. Making better food choices can help your overall health as well as make a positive impact on your emotional wellness.

So in conclusion what seems to be the overriding essence of food intake in any mental health issue is real whole food ones that do not have a TV ad or contain a list of ingredients that Google is required to help you understand.
∞ Avoid refined foods, sugar, gluten and fried foods junk!!!
∞ Look after your body and your mind will follow.
∞ Mental health starts in the stomach!