What to eat to combat anxiety and stress – Health and Wellbeing

If you suffer from anxiety, you may know the important role that eating plays in your mental well-being. There are foods that for their nutrients are highly recommended for you. There are also others that may not feel so good to you and may increase your anxiety. Do you know what to eat if you have anxiety to feel better every day?
Perhaps this is the first time that you relate what you eat with your mood, so we are going to break the matter down a bit more.
The recipe for wellness is summarized in five basic ingredients:
1. tryptophan,
2. vitamin B,
3. complex carbohydrates,
4. omega 3,
5. proteins.
Relieving anxiety and stress through a correct and healthy diet is possible. Anxiety is one of the most common disorders in today’s society. It is an emotional response to a specific situation. If prolonged in time, we would be facing a chronic anxiety process whose treatment must go through the help of specialists.
However, to obtain the physical and mental energy necessary to face the day-to-day, the work and family routine, the current fast pace of life, there are basic diet tips to find the tryptophan and omega 3 necessary to overcome stress.
Did you know that magnesium deficiency can lead to anxiety? You can find magnesium in foods like grain and seeds.
Blueberries are rich in vitamins and phytonutrients. Its well-known antioxidant capacity is also considered very beneficial to relieve stress.
Almonds contain zinc, other key nutrients for maintaining a balanced mood.
Dark chocolate, in addition to being delicious, reduces cortisol, the stress hormone that causes anxiety symptoms.
Asparagus is rich in folic acid. Depression and anxiety have been linked to a deficiency of folic acid in the body, and asparagus is one of the best food sources of this nutrient.
Oatmeal is an excellent source of vitamin B, magnesium, and fiber. And therefore a fundamental food in any healthy diet.
Ohio State University has shown that fatty fish, because it is rich in omega 3s, is another of the five basic ingredients to combat anxiety. Fatty fish has shown a 20% reduction in anxiety in people who eat it.
To complete the list of basic foods to help alleviate anxiety and stress, we focus on the food group consisting of eggs, pork and citrus, as they are a rich source of vitamin B.
Why is tryptophan so important in relieving anxiety? Tryptophan is converted to serotonin, a neurotransmitter that calms stress and relieves anxiety. You can find this amino acid, tryptophan, in lean meats (chicken and turkey), pineapple, bananas, salmon, tuna, seeds and nuts, among other foods.
What foods can you find serotonin in?
There are foods rich in serotonin. Serotonin is a neurotransmitter known as the happiness hormone. Although this chemical is produced in the brain and intestines, there are foods that contribute to increasing the level of serotonin in our body. Blue fish, legumes, nuts and cereals that, due to their magnesium-rich composition, in most cases, are powerful anti-stress agents.
Anxiety is a complex emotional response. To regain balance and emotional well-being, remember that you have in a correct and healthy diet a powerful weapon in your favor.
Source: https://positive.varilux.es/

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