Anxiety disorders are one of the most common mental illnesses in the United States, affecting
40 million adults. And while there are numerous therapies and medications to help treat anxiety,
did you know that diet is one of the most important factors to manage anxiety and feel
calmer?
We understand, coping with anxiety can be a challenge, but it’s a challenge not without
solutions. Oftentimes, it’s as simple as a change in your diet. After all, it starts
with your gut!. And in today’s video, we will tell you the best foods that you can
eat to relieve anxiety and to ensure a more tranquil state of mind at all times. From
Broccoli, Chamomile Tea, Turmeric, Asparagus to Salmon and many more, keep watching till
the end to learn about all of them!
Salmon: Salmon is an anti-anxiety superfood and a go to for depression relieving diets
because it's rich in omega-3 fatty acids known to help in relieving anxiety. It’s also
extremely high in B vitamins, loaded with magnesium, and even has a small amount of
tryptophan, all of these components have been proven to fight anxiety and depression.
You can get salmon nearly year round and stock your freezer with frozen filets for a quick,
bakeable dinner that'll help you unwind at the end of a stressful day or power through
an anxiety-ridden afternoon.
Asparagus: Not only is asparagus delicious, but it's also got nutrients you need to help
you relax. As we mentioned earlier, B vitamins are essential for combating anxiety, and asparagus
has plenty. It is particularly rich in B9, also known as folate, or folic acid, in addition
to iron.
Some studies have cited that B vitamin and iron deficiencies are linked to panic attacks,
making asparagus a must have in your refrigerator for an anti-anxiety diet.
Swiss Chard: Feeling tense and on edge? A Magnesium-rich food like Swiss chard may be
just what you need. Swiss Chard is not only a rich source of disease preventing antioxidants
but it also contains ample doses of magnesium, the anti-stress mineral.
A deficiency in this micronutrient is prevalent in cultures who rely on processed foods and
lack adequate fresh foods in the daily diet. Magnesium also plays a role in regulating
normal heart contractions as well as promoting relaxing of muscles throughout your body.
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Yogurt: More than ever there is evolving science showing a link between gut and brain health.
The many types of healthy bacteria that dwell within your intestines may play more than
just a role in regulating healthy elimination and immune function.
These gut flora help send chemical messages to your brain, particularly areas which control
stress response and mood regulation. Ensuring a healthy intake of probiotics from fermented
and cultured foods such as yogurt, will help to support this gut-brain connection.
Turmeric: Turmeric’s active ingredient, curcumin, has been shown to help lower anxiety
by reducing inflammation and oxidative stress that often increase in people experiencing
mood disorders. Studies show that turmeric specifically targets
the underlying pathways of depression and anxiety by promoting neuro-genesis or the
generation of new brain neurons. This increases the feel good compounds serotonin and dopamine
and promotes the anti stress chemical norepinephrine. At the same time this helps inhibit inflammation
which underlies most diseases.
You can easily add turmeric to meals such as curries, casseroles, smoothies and salads.
Eggs: Eggs contain choline, a nutrient that’s needed for the production of acetylcholine,
a neurotransmitter that impacts the portions of your brain responsible for regulating mood
and reducing stress.
In one study, people with the highest anxiety levels also had the lowest blood levels of
choline. Eggs also contain vitamin D, which helps ease both anxiety and depression. Other
good sources of choline are turkey, beef, seaweed, soy and Swiss cheese.
Kidney Beans: Kidney beans are loaded with tryptophan, an amino acid that increases serotonin
and has a calming effect. Several studies have linked low dietary tryptophan with increased
anxiety and stress, and consuming more dietary tryptophan has been shown to reduce anxiety
and depression.
Kidney beans are also rich in protein, which are important for neurotransmitter production.
Poultry, eggs, cheese and pumpkin seeds are also good sources of tryptophan.
Sweet Potatoes: Sweet potatoes are rich in fiber and complex carbs, which can help keep
your blood sugar levels steady to balance mood. Studies show high-glycemic foods like
white bread, pasta, cookies and cakes are associated with anxiety. Other high-fiber,
low-glycemic carbs include beans, winter squash, artichokes, collard greens, Brussels sprouts,
raspberries and blackberries.
Brown Rice: Brown rice contains a variety of B vitamins, crucial for the production
of dopamine, serotonin and other neurotransmitters that regulate mood. Thiamine or vitamin B1,
has been shown to reduce anxiety and related symptoms, including headache, insomnia and
nightmares.
One study showed that adults who took a B-vitamin complex had fewer symptoms of anxiety and
an overall improvement in mood. Some other good sources of B vitamins are nutritional
yeast, split peas, barley, oats, nuts and seeds.
Green Tea: You can beat the stress with none other than a cozy cup of green tea. Green
tea contains L-theanine, an amino acid that has been shown to ease anxiety and stress
1 to 3 hours after drinking 200 milligrams.
A typical cup of tea contains about 25 milligrams and takes about half an hour to 2 hours to
have an effect. When it starts working, L-theanine produces calming effects while stimulating
dopamine and serotonin in the parts of your brain responsible for hormones, metabolism
and memory.
Walnuts: Although other nuts such as cashews, brazil nuts, and hazelnuts are helpful in
supplementing omega-3 fats, walnuts seem to be the winner in this category. Walnuts are
known to support overall brain health, being one of the highest plant-based sources of
omega-3 and a great source of protein to help keep blood sugar levels at a healthy balance.
One study found that depression scores were 26% lower among those who consumed about one-quarter
cup of walnuts per day. They found that adults who ate nuts, and specifically walnuts, were
more likely to have higher levels of optimism, energy, hope, concentration, and a greater
interest in activities.
Seeds: Flaxseed and chia seeds are wonderful additions to your diet if you struggle with
depression. These two types of seeds are particularly great sources of omega-3 fats. Just one tablespoon
of chia seeds provides approximately 61 percent of your daily recommended amount of omega-3
and one tablespoon of flaxseed provides roughly 39 percent of the daily recommendation.
As you can see, these two seeds pack a powerful punch if you are looking for small ways to
improve your diet and your mood.
Pumpkin and squash seeds are also a great addition to increase tryptophan. Tryptophan
is an essential amino acid that produces niacin and helps create serotonin which is also called
the happy chemical because it contributes to your wellbeing and happiness.﻿ Pumpkin
and squash seeds provide approximately 58 percent of the recommended daily intake of
tryptophan.
Avocados: Avocados are rich in monounsaturated fats that are known to support neurotransmitters
and overall brain health.
Avocados also contain magnesium which can help calm nerves. Magnesium also helps in
nourishing your nervous system, regulates blood pressure, helps to balance your blood
sugar and also ease your minds during stressful times.
Blueberries: Blueberries come with a variety of nutritional benefits that can make you
feel calm during your battle being fought inside you. The antioxidants in blueberries
help fight the free radicals that are making you depressed and provide you relief during
your anxious hours.
The stress hormones when triggered get you in great trouble. However, blueberries help
in their regulation and prevent them from getting boosted. The constant fruit delivery
to your stomach helps you curb your anxiety, and their nutritional values guard your immune
and neurological system.
Dark Chocolate: Dark chocolate is rich in antioxidants that can fight inflammation.
It’s also a healthy substitute for milk chocolate and other sugary unhealthy snacks.
A 2012 study found that regular consumption of dark chocolate was associated with a decrease
in biochemical measures of stress, such as cortisol production. For some people, dark
chocolate can also be a powerful comfort food that eases stress after a difficult day.
Bananas: Cheap, compact, and easy to procure, bananas can help you improve your mood and
combat anxiety. Bananas are high in complex carbohydrates, which contain serotonin, the
feel-good chemical. Complex carbohydrates also improve the transport of tryptophan into
your brain, where it is converted to serotonin.
Bananas also contain the amino acids tyrosine and phenylalanine. Tyrosine leads to balanced
levels of dopamine in the brain and aids in the reduction of body fat—and who doesn’t
love shedding some fat? Phenylalanine is used to form tyrosine. Bananas also contain vitamin
B6, which helps convert tryptophan into serotonin.
Chamomile Tea: This age old tea therapy helps in inducing sleep and relieves anxiety. Chamomile
tea is known for its amazing properties such as anti-inflammatory, antibacterial, antioxidant,
and relaxant properties. As per studies, chamomile tea has been known for its anti-anxiety properties
that come from the flavonoids present in chamomile flowers.
Do you get stressed out often? Is eating a part of your stress relief measure? Let us
know in the comments section below!