Eating a diet rich in nutrients, vegetables, fruits, and other healthy foods can help some people manage their anxiety symptoms. Fatty fish, eggs, turmeric and pumpkin seeds are among the options.
Anxiety is a widespread condition that affects millions of people globally. Symptoms vary, and some people experience them only occasionally. However, someone who has symptoms for 6 months or more may have generalized anxiety disorder.
Anxiety has psychological and physical symptoms such as:
fear,
voltage,
excessive worry about everyday events and problems,
irritability,
difficulty concentrating,
problems with personal, social and work relationships,
palpitations and increased heart rate,
muscle tension,
chest pressure.
5 Foods That Help Reduce Anxiety
Switching to a healthier, nutrient-rich eating pattern can help ease anxiety symptoms in some people. General dietary intake, along with therapy and medication, can be a useful tool for managing anxiety. Eating the following foods may help reduce anxiety in some people:
1. Fatty fish
Fatty fish such as salmon, mackerel, sardines, trout and herring are high in omega-3. Omega-3s are a type of fatty acid that has a strong relationship with cognitive function and mental health. Omega-3 rich foods contain either alpha-linolenic acid (ALA) or two essential fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
EPA and DHA regulate neurotransmitters, reduce inflammation and promote healthy brain function. A small study of 24 people with substance abuse problems found that supplementation with EPA and DHA led to reduced levels of anxiety.
Current recommendations suggest eating at least two servings of oily fish per week. One study in men found that eating salmon three times a week reduced self-reported anxiety.
Salmon and sardines are also among the few foods that contain vitamin D. Researchers are increasingly linking vitamin D deficiency to mood disorders such as anxiety.
Research has linked low blood levels of vitamin D to depression and anxiety traits, although more studies are needed. Other studies in pregnant women and older adults have also highlighted how vitamin D might improve mood.
2. Eggs
And egg yolks, especially from pasture-raised chickens, are another good source of vitamin D. Eggs are also an excellent source of protein. They are a complete protein, meaning they contain all the essential amino acids the body needs for growth and development.
Eggs also contain tryptophan, an amino acid that helps create serotonin. Serotonin is a chemical neurotransmitter found in the brain, gut, and platelets that helps regulate mood, sleep, memory, and behavior.
Serotonin is thought to improve brain function and relieve anxiety. However, it cannot cross the blood-brain barrier, meaning that foods and treats containing serotonin do not directly deliver serotonin, but can trigger serotonin-boosting chemical reactions in the brain.
Some studies suggest that diet and gut microbiota may play a role in preventing and treating anxiety-related symptoms.
3. Pumpkin seeds
Pumpkin seeds are an excellent source of potassium, which helps regulate electrolyte balance and manage blood pressure. An older study from 2008 found that lower levels of potassium and magnesium were associated with higher levels of cortisol, a stress hormone that the adrenal glands release.
Eating foods rich in potassium, such as pumpkin seeds and bananas, can help reduce symptoms of stress and anxiety.
Pumpkin seeds are also a good source of the mineral zinc. A study of 100 high school girls found that serum zinc levels were inversely related to mood disorders, including depression and anxiety. These results suggest that increasing serum zinc levels may improve mood disorders in some people.
Zinc is essential for brain and nerve development. The largest storage sites of zinc in the body are in the regions of the brain involved with emotions.
4. Dark chocolate
Experts have long suspected that dark chocolate could help reduce stress and anxiety. Some research has found that dark chocolate or cocoa can improve mood through the gut-brain axis. However, many of the existing studies on this topic are observational, so it is important to interpret the results with caution.
Although it is not yet clear how dark chocolate can improve mood or stress, dark chocolate is a rich source of polyphenols, especially flavonoids. A study suggests that flavonoids may reduce neuroinflammation and cell death in the brain. It could also improve blood flow.
Chocolate is high in tryptophan, which the body uses to convert into mood-enhancing neurotransmitters like serotonin in the brain. When choosing dark chocolate, aim for 70% cocoa or more. Dark chocolate still contains added sugars and fat, so a small serving of 1-3 grams (g) is fine.
5. Turmeric
Turmeric is a spice commonly used in Indian and Southeast Asian cuisine. The active ingredient in turmeric, called curcumin, may help lower anxiety by reducing inflammation and oxidative stress that often increase in people experiencing mood disorders such as anxiety and depression.
A 2015 study found that 1 g of curcumin per day reduced anxiety in obese adults. People should discuss supplementation with their doctor if they are interested in high-dose curcumin products.
Another study found that an increase in dietary curcumin also increased DHA and reduced anxiety. Turmeric is easy to add to meals. It has minimal flavor, so it goes well in smoothies, curries and casseroles.
2023-05-08 05:25:10
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