What is anxiety?
Are you in search of food to reduce anxiety? Do not worry; we have terrific news for you. Research proves that certain types of food help reduce anxiety.
Anxiety is a feeling of extreme fear of what is coming next. You can be afraid of going to the office, delivering a speech, paying monthly bills, living in a noisy environment, or losing a friend. If this fear does not stay long and goes away after some days, there is nothing to worry about.
On the other hand, if your fear stays longer than a month or two, you probably have an anxiety disorder. You may experience some panic attacks from time to time, increasing heart rate, asthmatic, excessive sweating, and nausea.
Anxiety is a blanket term for multiple disorders like Generalized Anxiety Disorder, Panic Disorder, or different phobias. Anxiety can be treated or reduced in various ways such as:
- Medication
- Psychotherapy
- Behaviour Therapy
- Relaxation Techniques
- Certain Foods
Research conducted over the past few years has shown the positive impact of certain foods on anxiety. These foods can stimulate calming effects and hence, reduce anxiety.
In this article, we will tell you about six foods that are, other than being delicious, effective in lessening anxiety.
Also Enjoy: How I Convinced My Brain to Enjoy Difficult Tasks
Avocado
Vitamin B complex is linked with producing an important mood-elevating neurotransmitter known as serotonin. Serotonin is a mood stabilizer, thus helping manage mood swings, and its deficiency causes anxiety, irritability, and depression.
Avocado is rich in different types of vitamin B like vitamin Riboflavin (Vitamin B2), Folate (vitamin B9), Pyridoxine (Vitamin B6), Niacin (Vitamin B3), and Pantothenic Acid (Vitamin B5). Thus eating avocado helps in fixing serotonin deficiency. Additionally, avocados also contain a high amount of omega-9 fatty acid, which helps reduce high blood pressure.
So next time you are feeling any mood swings or depression go for devouring an avocado.
Almonds
Magnesium plays a vital role in improving healthy brain activity, and it does so by regulating specific neurotransmitters related to a stressful situation. Magnesium also modulates the hypothalamus, which activates the pituitary and adrenal glands, and these glands help produce cortisol, a hormone that lessens anxiety.
Everyone’s favourite, the mighty almonds, are rich in magnesium, and therefore, they are exceptional in improving magnesium deficiency and play a pivotal role in reducing anxiety. So, have a bowl of almonds to kick off your anxiety.
Yogurt
Not all microorganisms are our enemies; some of them act as our friends too. They are known as probiotics. One example of probiotics is lactobacillus bacteria. Research conducted on mice shows the positive effect of lactobacillus on anxiety, proving a connection between healthy probiotics and a healthy mind.
So, what is the best source of probiotics than plain yogurt? Yogurt contains the essential probiotics known as Lactobacillus bulgaricus and Streptococcus thermophiles.
These probiotics work as antianxiety and antidepressant agents, thus alleviating anxiety. What are you waiting for? Go and grab a yogurt pack to calm your anxiety.
Read on: What You Should And Shouldn’t Drink Before Bed
Blueberries
Vitamin C or ascorbic acid is a famous antioxidant, and it is widely used for repairing tissues in the body. One significant but lesser-known role of vitamin C is mental wellbeing, and studies have proven the link between vitamin C deficiency and stress. People with a low level of ascorbic acid are more vulnerable to depression.
Our blue friends, blueberries, are high in vitamin C and other antioxidants that our body needs when in stress. These essential chemicals help the body repair damaged cells during stress, consequently elevating mood. Hence, you can pick a box of blue bombshells to get rid of anxiety.
Dark Chocolates
Flavonoids are specific molecules that play a central role in increased blood flow towards the brain and decreasing inflammation. They are also said to be increasing serotonin levels in the body. Flavonoids’ deficiency may also lead to anxiety.
Dark chocolate is 70% cocoa, a great source of flavonoids. Some researchers proposed that dark chocolate’s taste also positively affects mental health. Hence, you can also bite on a bar of chocolate to tackle anxiety.
Fish
Omega 3 is a group of polyunsaturated fatty acids, for example, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). The brain needs both EPA and DHA for its proper functioning. Some researchers claim that deficiency of EPA and DHA is linked with depression and stress.
Fatty fish is the best source of omega 3 fatty acids like EPA and DHA. So including fish like salmon, swordfish, trout, mackerel, etc., in diet can be suitable for treating anxiety.
Some other Foods to Include in Diet
Apart from the foods mentioned above, some other foods can help you with your anxiety. Although not well established, some recent research indicates that these foods are suitable for people suffering from anxiety:
- Turmeric: It is a common spice obtained from Curcuma longa. Turmeric contains curcumin, an active ingredient that can reduce anxiety.
- Chamomile Tea: Drinking chamomile tea may help with anxiety because it is rich in relaxants and anti-inflammatory substances.
- Turkey: Turkey is high in tryptophan. Some researchers believe that tryptophan is effective in lessening anxiety because it is a precursor of serotonin.
- Green Tea: It consists of theanine, an amino acid that helps produce dopamine that triggers motivation and pleasure.
- Beans and Legumes: Rich in folate, proteins, and fibers. All of these molecules help in maintaining blood sugar levels and mood swings.
- Eggs: Eggs, along with other dairy products, also provide us with tryptophan to increase the production of serotonin.
- Cinnamon: This spice inhibits TNF alpha which is associated with anxiety.
Conclusion
Changing your dietary habits is not easy, but it can positively affect mental health. Many foods can help you with your anxiety. But food is not an alternative to medications. Because there is not enough evidence to use food as a first-line cure for anxiety, you can take these foods along with proper medication and therapy.
Fun Fact
What foods calm your anxiety?
The magnesium-rich foods such as spinach, Swiss chard, and legumes can help calm a person’s nerves. Other sources include nuts, seeds, and whole grains. Zinc-rich foods include oysters, cashews, liver, beef, and egg yolks.
