We often hear the phrase “you are what you eat,” but did you know that the food you consume can greatly impact your mental health and levels of anxiety? Our daily diet plays a far larger role in our longevity and overall well-being than we think. In recent years, we have been bombarded with mixed reviews from the media about the best diet and brands to buy at the grocery stores to stay healthy. From words like “keto”, “gluten free”, “farm to table” to “certified organic” it can be easy to get lost in the mix of what food is truly best for us.
While all natural food has been somewhat overlooked by the media, recent studies have shown links between the use of pesticides and other harmful chemical compounds and mental health symptoms like depression and anxiety. More specifically, biomarkers that indicate the presence of pesticide exposure directly correlate to increased anxiety and depression, and reducing exposure helped to ease these symptoms.1 This knowledge indicates that avoiding added chemicals in your daily diet could make a profound difference in your mental health without the need to rely on prescription medications. In fact, embracing organic food at its core is about bringing people back to natural foods and the natural health they promote – and improvements in diet can promote improvements in mental health.2
It’s no secret that chemicals and toxins can build up in our bodies over time, but the extent of this buildup can be startling. Some researchers estimate that over 70% of all physical and mental health diseases result from toxin overload.,sup>3 So, it’s in our best interest to avoid them altogether with what’s on our plate. What we consume in our digestion system trickles down to how our brain, skin, heart, lungs and other essential organs operate on a daily basis.
Organically grown food is free of any pesticides, fertilizers, and insecticides which means we can help heal our bodies simply from the foods we eat before we turn to medications as our sole resource. The goal of organic and sustainable farming is to enhance soil and water quality, reduce pollution, ensure safe and healthy living conditions for livestock, facilitate natural animal behavior, and establish a self-sustaining resource cycle on the farm.
To produce organically grown food, farmers use natural methods such as crop rotation, composting, and biological pest control to maintain healthy soil and crops. While this exposes foods to more natural conditions, it is allowed to grow naturally and without any added toxins that can cause serious harm to our bodies. On the contrary, conventional farmers must protect their crops using harsh fertilizers and organic insecticides.
Furthermore, foods containing pesticides have been linked to a range of chronic health problems including depression, anxiety, obsessive-compulsive disorder (OCD) and attention deficit hyperactivity disorder (ADHD). It also exposes our minds to decreased function levels which can cloud our ability to perform at our best.4
Some research has also suggested that long-term exposure to pesticides during women in pregnancy may increase the risk of autism spectrum disorder (ASD) in their children.5That means eating organic foods can help reduce the potential for anxiety, depression, and ASD risks by removing the exposure to food-based toxins altogether. Natural foods free of chemicals, pesticides and additives can help us all reduce the risks of developing a mental or physical illness, both by eliminating toxins and by increasing our intake of vitamins and nutrients like omega-3 fatty acids and antioxidants.67
Organic food, with its absence of harmful pesticides and presence of additional nutrients, can help us feel better over time, regardless of our age, gender, background or location. Combined with a holistic wellness routine, eating plenty of colorful organic foods each day may do wonders for our physical and emotional wellbeing. Many recent studies have shown that avoiding pesticides and increasing intake of healthy, natural food – such as by eating organically grown foods – can have a positive impact on our long term physical and mental health. 89
Research has also shown that organic fruits and vegetables contain higher levels of vitamin C, iron, and magnesium.10 All these vitamins and minerals have been linked to improved mental health and immunity levels when taken on a consistent basis. For example, magnesium is an essential mineral that has been shown to improve symptoms of depression and anxiety. These feel good vitamins also contain benefits to help support our immunity response, circulation and cognitive response over time. 11
There are many foods that are high in vitamin C and magnesium, some of which include: citrus fruits (such as oranges and grapefruits), kiwi, strawberries, mango, pineapple, papaya, guava, tomatoes, red and green bell peppers, broccoli, Brussels sprouts, cauliflower, and spinach.
Which Organic Foods Help With Mental Health?
By consuming plenty of organically grown food, you may be able to reduce your exposure to harmful chemicals and potentially improve your mental health. While organic food may not be a substitute for medication in all cases, it can be a valuable addition to an all natural approach to mental health.
Next time you are in your local grocery store, look for foods labeled as USDA certified organic on the product description or packaging. If the food is certified organic, the producer may also use an official USDA Organic seal.
Once you have validated their official stamp of approval, consider reaching for the following food types in the produce section:
Leafy Greens
Leafy greens like spinach, kale, and Swiss chard are excellent sources of natural protein, vitamins and minerals that are important for brain health. They also have a helpful dose of magnesium, iron, and folate. Folate, in particular, has been linked to a lower risk of depression when consumed on a consistent basis. 12 After purchasing these from the store, make sure you wash them thoroughly to remove any leftover dirt, minerals or bacteria before placing them on your plate!
Berries
Fruit such as organic blueberries, raspberries, and strawberries are high in antioxidants, which help protect the brain from developing oxidative stress over time. Research has shown that the flavonoids contained in berries can improve cognitive function and reduce the risk of cognitive decline as we gracefully age. 13 To get the freshest produce at your store, ask for what is in season or consider buying food from your local farmers market.
Nuts and Seeds
Organic nuts and seeds, such as walnuts, almonds, brazil nuts, and flaxseeds, are rich in omega-3 fatty acids, which have been linked to improved mood and cognitive function.14 Omega-3s are also essential for brain development and can help protect against our cognitive decline. Make sure you look for nuts and seeds that are low in added sugars and salt as well.
Whole Grains
Organic whole grains like oats, quinoa, lentils and brown rice are excellent sources of complex carbohydrates, which can help regulate mood and energy levels. They also contain vitamins and minerals, including B vitamins, which are important for supporting our daily energy levels, immunity and brain function.15 Even better, they are extremely easy to cook with and meal prep at home for a tasty dish.
Fermented Foods
Fermented foods can be found in almost every culture around the world. Tasty finds like organic kimchi, sauerkraut, kombucha, green yogurt, and kefir as a few options that contain beneficial bacteria for improving gut health. Research has shown that eating a healthy amount of “good” bacteria each day plays an important role in our digestion. There’s also evidence to show that improving our gut health may help alleviate symptoms of depression and anxiety. 16
Besides being delicious to eat, all of these foods provide essential nutrients and compounds that support brain function and can help protect against the risk of developing mental illness. Try exploring recipes like a parfait or quinoa salad that combine ingredients like berries, nuts and yogurt sauce as a tasty start.
At the store, make sure you are still reviewing the nutritional information of the foods you buy to avoid any chemical additives. Any foods packaged in a bag or jar can run the risk of including additives even if they are certified organic, so keep your eyes peeled.
Thousands of people struggle with anxiety everyday and don’t stop to think about the foods that may be exacerbating their symptoms. While there is no definitive list of foods that universally cause anxiety, some foods and drinks have been linked to increased anxiety symptoms in some individuals.
These options include:
Caffeine: This ingredient is found in all coffee, tea, chocolate, and even some sodas. While it can help support a strong case of drowsiness, consistent intake of caffeine can stimulate our nervous system and cause increased symptoms of jitters, anxiety, insomnia, and nervousness. Too much caffeine can have adverse side effects in people struggling with mental health issues such as decreased sleep quality, physical shaking or heart tremors.17
Alcohol: Alcohol is an intense depressant and can initially calm anxiety symptoms. However, consuming high levels is known to disrupt sleep, cause headaches, slower motor skills and lead to rebound anxiety over time. 18
Sugar: Consuming large amounts of refined sugars and simple carbohydrates can cause a spike and subsequent drop in blood sugar levels, which can trigger feelings of anxiety and irritability. Refined sugars can be found in thousands of food products ranging from candy, soda, fruit juice, coffee drinks, cereal, white bread and microwave meals. 19
Fried or processed foods: While they taste delicious, highly processed and fried types of foods are often high in trans fats and other unhealthy fats, which have been linked to inflammation in the body that may contribute to anxiety. 9 They are also more likely to include harmful dyes and excess sugar. If you see a box of food that posts an incredibly long list of ingredients, it is likely best to leave on the shelf.
Artificial sweeteners: Some studies have suggested that consuming artificial sweeteners may disrupt the balance of healthy gut bacteria, which has been linked to increased anxiety and depression symptoms. 20 Avoid aspartame and other ingredients often found in processed sugar-free foods such as diet soda, candy, highly processed protein bars, ice cream and frozen fruit.
It’s worth noting that any mental illness like anxiety is a complex condition that can be influenced by a variety of factors, including genetics, environment, and lifestyle. However, changing your diet could help improve your wellbeing and can be a useful strategy to help alleviate some chronic symptoms of anxiety.
If you or someone you know is struggling with anxiety, make sure you work with a knowledgeable wellness professional who understands your holistic needs and can help develop a comprehensive path towards achieving your healing goals. A holistic approach can include a combination of diet, exercise, therapy, and personalized recommendations for reducing toxin exposure and improving your intake of crucial nutrients, thereby reducing mental health symptoms.
Manage Your Mental Health with an Organic Diet
Alternative to Meds Center uses holistic, integrative and psychotherapeutic modalities to treat mental health symptoms. We have dedicated ourselves to treating and resolving the issues that underlie the reasons for starting pharmaceutical medications in the first place. That’s why we provide all our patients with healthy, nutritious, organic foods, holistic therapies, and chemical detox methodologies to address the effects of pesticides and other chemicals on mental health and help people cease the use of harmful prescription medications.
Suarez-Lopez, J. R., Hood, N., Suárez-Torres, J., Gahagan, S., Gunnar, M. R., & López-Paredes, D. (2019). Associations of acetylcholinesterase activity with depression and anxiety symptoms among adolescents growing up near pesticide spray sites. International journal of hygiene and environmental health, 222(7), 981-990.
Richard, A., Rohrmann, S., Pestoni, G., Strippoli, M. F., Lasserre, A., Marques-Vidal, P., Preisig, M., & Vandeleur, C. L. (2022). Associations between anxiety disorders and diet quality in a Swiss cohort study. Comprehensive psychiatry, 118, 152344. https://doi.org/10.1016/j.comppsych.2022.152344
Kori, R. K., Singh, M. K., Jain, A. K., & Yadav, R. S. (2018). Neurochemical and Behavioral Dysfunctions in Pesticide Exposed Farm Workers: A Clinical Outcome. Indian journal of clinical biochemistry : IJCB, 33(4), 372–381. https://doi.org/10.1007/s12291-018-0791-5
von Ehrenstein O S, Ling C, Cui X, Cockburn M, Park A S, Yu F et al. (2019) Prenatal and infant exposure to ambient pesticides and autism spectrum disorder in children: population based case-control study, BMJ 2019; 364 :l962 https://doi.org/10.1136/bmj.l962
Aucoin, M., LaChance, L., Naidoo, U., Remy, D., Shekdar, T., Sayar, N., Cardozo, V., et al. (2021). Diet and Anxiety: A Scoping Review. Nutrients, 13(12), 4418. MDPI AG. http://dx.doi.org/10.3390/nu13124418
Barański, M., Srednicka-Tober, D., Volakakis, N., Seal, C., Sanderson, R., Stewart, G. B., Benbrook, C., Biavati, B., Markellou, E., Giotis, C., Gromadzka-Ostrowska, J., Rembiałkowska, E., Skwarło-Sońta, K., Tahvonen, R., Janovská, D., Niggli, U., Nicot, P., & Leifert, C. (2014). Higher antioxidant and lower cadmium concentrations and lower incidence of pesticide residues in organically grown crops: a systematic literature review and meta-analyses. The British journal of nutrition, 112(5), 794–811.. https://pubmed.ncbi.nlm.nih.gov/24968103/
Brauer, P., Royall, D., & Rodrigues, A. (2021). Use of the healthy eating index in intervention studies for Cardiometabolic risk conditions: a systematic review. Advances in Nutrition, 12(4), 1317-1331.https://doi.org/10.1093/advances/nmaa167
Dickerson, A. S., Wu, A. C., Liew, Z., & Weisskopf, M. (2020). A scoping review of non-occupational exposures to environmental pollutants and adult depression, anxiety, and suicide. Current environmental health reports, 7, 256-271. https://doi.org/10.1007/s40572-020-00280-7
Crinnion, W. J. (2010). Organic foods contain higher levels of certain nutrients, lower levels of pesticides, and may provide health benefits for the consumer. Alternative Medicine Review, 15(1). Retrieved May 8, 2023, from https://altmedrev.com/wp-content/uploads/2019/02/v15-1-4.pdf
Botturi, A., Ciappolino, V., Delvecchio, G., Boscutti, A., Viscardi, B., & Brambilla, P. (2020). The Role and the Effect of Magnesium in Mental Disorders: A Systematic Review. Nutrients, 12(6), 1661. https://doi.org/10.3390/nu12061661
Spencer, J. P. E. (2009). Flavonoids and brain health: multiple effects underpinned by common mechanisms. Genes & Nutrition, 4(4), 243-250. https://doi.org/10.1007/s12263-009-0136-3
Kidd, P. M. (2020). The Importance of Marine Omega-3s for Brain Development and the Prevention and Treatment of Behavior, Mood, and Other Brain Disorders. Nutrients, 12(8), 2259. https://doi.org/10.3390/nu12082259
Ferretti, F., & Mariani, M. (2017). Simple vs. Complex Carbohydrate Dietary Patterns and the Global Overweight and Obesity Pandemic. International journal of environmental research and public health, 14(10), 1174. https://pubmed.ncbi.nlm.nih.gov/28976929/
Zhang, Y. J., Li, S., Gan, R. Y., Zhou, T., Xu, D. P., & Li, H. B. (2015). Impacts of gut bacteria on human health and diseases. International journal of molecular sciences, 16(4), 7493–7519. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4425030/
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Kose, J., Cheung, A., Fezeu, L. K., Péneau, S., Debras, C., Touvier, M., Hercberg, S., et al. (2021). A Comparison of Sugar Intake between Individuals with High and Low Trait Anxiety: Results from the NutriNet-Santé Study. Nutrients, 13(5), 1526. MDPI AG. http://dx.doi.org/10.3390/nu13051526
Miller, B., & Branscum, P. (2023). Evaluating the Association Between Artificial Sweetener Intake and Indicators of Stress and Anxiety. Community Health Equity Research & Policy, 43(3), 339-342. https://journals.sagepub.com/doi/abs/10.1177/0272684X211022150
Lyle Murphy is the founder of the Alternative to Meds Center, a licensed residential program that helps people overcome dependence on psychiatric medication and addiction issues using holistic and psychotherapeutic methods.
Medical Disclaimer: Nothing on this Website is intended to be taken as medical advice. The information provided on the website is intended to encourage, not replace, direct patient-health professional relationships. Always consult with your doctor before altering your medications. Adding nutritional supplements may alter the effect of medication. Any medication changes should be done only after proper evaluation and under medical supervision.
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