9 Foods That Help Reduce Anxiety
The following are ways of treating anxiety through a change of diet; one can shift from the normal diet and take nutrient-dense foods. Of course, there are therapy and medications, but one of the most effective and easily applicable means to manage the condition is a diet.
Here are nine foods that may help reduce anxiety:Here are nine foods that may help reduce anxiety:
1. Fatty Fish
Products from fatty fish, including salmon, mackerel, sardines, trout and herring, contain Omega-3. Omega-3s are a family of polyunsaturated fats that include EPA and DHA. They modulate neurotransmitters, decrease inflammation, and support brain health. Research indicates that omega-3s can decrease the effects of anxiety. It is suggested that a person should have at least two portions of fatty fish they seek. Salmon and sardines are also significant sources of vitamin D that also enhance mood.
2. Eggs
The yolk of the egg contains vitamin D with free-range eggs being particularly useful; eggs are also considered to be a complete protein, having all essential amino acids. These are tryptophan for example it is used in forming serotonin which is neurotransmitter that is involved with mood, sleep, memory and behaviour. Serotonin increases the functionality of the brain as well as helps to decrease anxiety.
3. Pumpkin Seeds
Pumpkin seeds are considered to be a good source of potassium because the latter plays an important role in maintaining the required levels of electrolytes and blood pressure. They are also a good source of Zinc also. Review shows that zinc deficiency is linked to anxiety like disorders and that taking zinc increases mood. Zinc is critical in the formation of brain and nerves; the main reserves are in the parts of the brain responsible for feelings.
4. Dark Chocolate
Consequently, taking dark chocolate could assist decrease tension and anxiety. Polyphenols present in it has flavonoid that have anti-noninflammatory effect and enhance blood fluidity. The same is also true with tryptophan that is needed by the body in order to produce serotonin and which is also present in chocolates, particularly in the dark type. In the same regard, it is rich in magnesium that can help decrease all signs that relate to stress and anxiety. Chocolate should be the dark variety, which has a cacao content of 70 percent and above, and the portion sizes should be small.
5. Turmeric
Curcumin is found in turmeric, spice used in Indian and South East Asian cuisine. The compound also seems to have an antioxidant and anti-inflammatory effect, thereby reduces anxiety levels. According to research, 1g of curcumin daily decreases anxiety in adults with obesity. It should be noted that using turmeric in dishes such as smoothies, curries and casseroles is rather quite simple and advantageous.
6. Chamomile
The other benefits that are associated with chamomile tea include anti-inflammatory compounds, antibacterial ingredient, antioxidants and relaxant. Another classification of compounds present in chamomile is flavonoids, which exerts relaxant and anti-anxiety effects. Anxiety appetite could be eased by chamomile extract of 1,500 mg ingestion in a day. Chamomile tea is safe to obtain, and it has been clinically proven to help deal with anxiety.
7. Yogurt
Yogurt contains live bacteria like Lactobacillus and Bifidobacteria, which are beneficial to the brain. It is explained that the consumption of such foods as yogurt, which is a fermentation product, creates an anti-inflammatory effect on the body. According to research, rather than only modifying the aging and gut structure, the consumption of healthy bacteria may decrease anxiety and enhance happiness. Some other foods that undergo fermentation are cheese, sauerkraut, kimchi and fermented products from soy.
8. Berries
Hence, berries are sources of antioxidants and help cells reduce stress and control inflammation. It is also important to note that you can prevent anxiety by taking foods such as blueberries, strawberries, raspberries, and blackberries. Berries have antioxidant properties that help in the brain and make a person feel happier. Information disclosed above points to the fact that the intake of different berries has a positive effect on the mental state of an individual.
9. Leafy Greens
Magnesium abundant foods such as spinach, kale, and Swiss chard are wonderful sources of this mineral. The mineral play role in the neurotransmitter and decreases level of anxiety as well. Vitamins and minerals from green leafy vegetables are also important in the normal function of the brain. Therefore, including these vegetables in your diet can aid in the promotion of mental health and the alleviation of anxieties.
These foods are very useful when taken, and should be included in the daily diet because they assist in controlling anxiety and maintain a healthy mind. It goes the saying “You are what you eat” and keeping your diet healthy can better your feeling of anxiety. It is time for you to begin a new journey of a healthy and sane lifestyle… Begin with these tasty, anxiety-fighting foods!
