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Common Everyday Food Nutrients that Help Moods

Anxiety, Depression, Stress, Poor sleep: You are what you eat –Common everyday food nutrients that help

Therapy can work wonders for you, but you can enhance it every day at breakfast, lunch and dinner.


  1. Magnesium & Calcium- Magnesium deficiency is one of the leading causes of anxiety and insomnia. Combined with Calcium, sleep is enhanced
  2. Vitamin D- Deficiency: Seasonal Affective Disorder (SAD), a mood disorder featuring depressive symptoms, occurs during the dark times of the year when there is relatively little sunshine, coinciding with the sudden drop in vitamin D levels in the body.
  3. Tryptophan– Deficiency: Tryptophan isn’t a vitamin or mineral, but rather an essential amino acid. It is for stress and anxiety.
  4. Vitamin B ComplexDeficiencies: Panic disorder, OCD and depression, irritability,    poor concentration, anxiety, fatigue, restlessness, apathy, and depression.   Included in B vitamin complex is inositol. which has shown to be as effective and had fewer side effects   than an anti-anxiety medication

The B vitamins include thiamin, riboflavin, niacin, folate (also called folic acid or folacin), vitamin B6, vitamin B12, biotin and pantothenic acid. Look for them on food labels.


The Best Foods:

Halibut, mackerel, bran breakfast cereal, cocoa, almonds, cashews, pumpkin seeds

Milk, yogurt, cheese, seafood, legumes, and fruit

Cod liver oil, oily fish, mushrooms, fortified cereals, tofu, caviar, dairy, pork,

Lecithin granules, beef heart, desiccated liver, wheat germ, lecithin oil, liver, citrus fruits, molasses, whole grain bread and soy flour

Pork, ham, dark green leafy vegetables, wheat germ, enriched rice, lentils, pecans.

Asparagus, spinach, chicken, fish,

Poultry, seafood, bananas

Animal foods shellfish, such as clams, mussels and crab, fin fish and beef.

Liver and egg yolks

Yogurt (plain soy) and avocado

Tuna, turkey, salmon, lamb, beef, sardines, peanuts, shrimp, brown rice

Green tea has a soothing, calming effect,

Now for your therapy:  Read On:

This is where online Counseling on Demand comes in. You need not go through this alone.  With our support, you can get through these times. Talk therapy is not just talk.  It is the formation of a unique relationship.  Employing the techniques outlined below, as effective as they are, it’s more than that.   It’s the relationship itself that heals.

Here’s how we do it together:

1.    Interpersonal Psychotherapy (IPT) for depression focuses on relationships.  Some studies show that it is as effective as antidepressants.

2.    Psychodynamic Therapy

When most people think of therapy, psychodynamic is

the type that comes to mind. It involves getting to the

psychological root of your depression.

3.    Talk Therapy

If you’ve never been to a therapist, you might be

surprised by your experience. Just as there are many

types of antidepressants, there are also a few

different   kinds of therapy.

4.    Cognitive Behavioral Therapy (CBT) helps people

find new ways of dealing with negative thoughts and behaviors, instead of delving into the past.

This is what Counseling on therapists do.  And it works!

Why online???  Here, you can get help now.

You needn’t leave your favorite/private place.  Nor must you wait for an appointment.  We are always there for you. You can begin in 24 hours or less.

Contact us now. Your first consultation is free.

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I am the Founder and CEO of Counseling On Demand with a Master's Degree in Marriage and Family Therapy with over 25 years of experience in helping Individuals, Couples, Adolescents, and Families who struggle with a wide variety of Life's Challenges. I thus have developed an Array of Effective Counseling Tools and Evidenced-Based Interventions to help you towards Your Road to Better Mental Health and Wellness. You are Never Alone...I look forward to meeting with you or your family member soon!