These Foods Ease Anxiety – Put together the best diet for your brain – 2024-02-19 11:03:09

A lot is known about the effects of nutrition on our physical health.

The ever-increasing research data also shows how diet can affect mental health.

Research has suggested that a certain type of diet can help improve mood, support thinking and learning, and even alleviate depression and anxiety. Diet can protect against many changes in the body related to mental health disorders, such as low-grade inflammation.

Foods that are good for brain health are mainly the same foods that promote heart health.

Studies have shown that improving the quality of diet in depressed people can reduce depressive symptoms. Adobe stock/AOP

An effective way

The Washington Post tells what science has found out about the effects of diet on the mind.

A psychiatrist specializing in nutrition interviewed by the magazine Uma Naidoon according to an anxiety-relieving diet can be very effective.

The brain-gut connection is explained by several mechanisms. According to Naidoo, the brain is linked to the gut with the help of the vagus or vagus nerve, among other things. The nerve passes between the lungs and heart through the esophagus and throat to the brain and transmits messages from the body to the central nervous system.

Another link between the brain and the gut is the important mood-influencing neurotransmitter serotonin, which is mostly produced in the gut.

An imbalance in our gut microbes has also been linked to anxiety and depression.

It is possible to influence these mechanisms, for example, with a diet containing enough vegetables, soft fats and fiber.

Naidoo tells you which foods should be included in a mind-calming diet.

1. Fiber from beans and lentils

Beans and lentils are a great source of fiber, and a high-fiber diet has been correlated in studies with less anxiety, according to Naidoo.

Fibers are known to affect, among other things, the favorable bacterial strain in the intestines, which can also be important for brain health.

Fiber also curbs the rise in blood sugar after a meal, as it slows down the absorption of glucose into the bloodstream.

In addition to legumes, good sources of fiber for Finns are, for example, rye and oats. A high-fiber product has at least 6 grams of fiber per hundred grams.

2. Best fats from fish

The omega-3 fatty acids contained in fatty fish are important for the brain. They help build and repair brain cells, and antioxidants reduce cellular stress and inflammation.

The best sources of omega-3 fatty acids are salmon, haddock, cod, whitefish and herring. It would be good to eat fish 2-3 times a week.

Also good sources are vegetable oils containing alpha-linolenic acid, such as canola, canola, camelina, linseed, walnut, wheat germ and hemp seed oils. Walnuts also contain alpha-linolenic acid.

According to the health library, the use of fish oil preparations is not recommended, as they can have unfavorable effects on, for example, the LDL cholesterol content and the body’s sugar metabolism. Similar adverse effects have not been observed in connection with eating fish.

Naidoo recommends adding seeds and nuts to salads and smoothies or mixing them into oatmeal.

3. Spinach and other greens

Leafy greens like spinach, kale, and spinach are full of fiber, folate, iron, and antioxidants.

According to Naidoo, they may have anti-depressant properties.

He recommends adding leafy vegetables to salads and soups and preparing them as a side dish, for example by steaming.

4. Cabbage for use

Broccoli, cauliflower and Brussels sprouts and Brussels sprouts are an essential part of an anxiety-relieving diet, says Naidoo.

They contain plenty of sulforaphane, which Naidoo says can reduce intestinal inflammation. According to previous studies, the substances contained in cabbage seem to be able to improve the intestinal defense mechanisms and also reduce the risk of colon cancer and some other cancers.

5. Avocado weekly

Avocados contain plenty of fiber, potassium, vitamin E and magnesium.

Magnesium in particular may be beneficial for the mind, although research results are conflicting.

– However, my strong recommendation is to make sure that there are enough magnesium-containing foods in the diet, Naidoo states.

Avocados also contain soft fats that are good for heart health.

Naidoo recommends eating a quarter or half of an avocado a few times a week.

6. A piece of dark chocolate

Naidoo recommends eating a couple of small pieces of dark chocolate every other day. According to him, it is worth taking a citrus fruit, such as a clementine or an orange, to enhance the effect.

Dark chocolate is rich in iron and polyphenols. According to studies, iron deficiency can cause anxiety. Cocoa has again been found to have a mood-enhancing effect. The flavonoids contained in cocoa can also improve the growth of neurons and blood vessels in the parts of the brain related to memory and learning. They can also stimulate blood flow in the brain.

Vitamin C in citrus fruits, on the other hand, enhances the absorption of iron.

In order for the health benefits to come, you must choose a product containing at least 75 percent cocoa. In milk chocolate, sugar dilutes the benefits of cocoa.

7. Make it green

Drinking green tea can be soothing in many ways.

The two powerful antioxidants it contains, EGCG and L-theanine, reduced stress-related symptoms such as depression and anxiety in studies.

However, green tea also contains caffeine, which can be harmful if consumed in large quantities. A cup of green tea contains about 40 milligrams of caffeine. It is more than half as much as in a cup of coffee.

Naidoo recommends limiting your daily caffeine intake to no more than 400 milligrams. You should no longer drink green tea with your evening snack if you have trouble falling asleep.

Also used as a source: Terveyskirjasto.fi, University of Eastern Finland

The story was first published on February 10, 2024