- [Narrator] Hi, Psych2Goers.
Do you get anxious a lot?
While anxiety is a normal response to stress
as it's your body's way to tell you
that there is danger ahead,
there is a difference
between feeling a little jittery and nervous
and experiencing overwhelming panic.
When your symptoms start to be excessive,
lasting for six months or more
and you feel like it's consumed your life,
then your anxiety may be becoming more serious
and you may have an anxiety disorder.
But whether you experience subtle signs of anxiety
or are struggling with an anxiety disorder,
you can reap some benefits when you fuel your body
with the right kinds of food.
So, here are seven foods to reduce anxiety.
Number one, Brazil nuts.
Do you snack a lot?
In places where there is adequate selenium content
in the soil, Brazil nuts become wonderful organic sources
of selenium.
A study done by Benton and Cook showed
that there is a correlation
between a person's change in mood
and the level of selenium in their diet.
In this study, a sample of 50 subjects were supplied
with a selenium supplement for five weeks.
They were divided into two groups,
in which they either received a placebo
or 100 micrograms of selenium every day,
and were required
to fill in the food frequency questionnaire
to approximate the dietary intake of selenium.
During this five-week span of selenium therapy,
when the level of dietary selenium decreased,
there would be more reports of anxiety,
depression, and tiredness.
It is crucial to note that consuming selenium in excess
can lead to side effects.
An adult is recommended
to take up to 400 micrograms per day.
Therefore you need to be vigilant not to take high doses
of selenium supplements
or consume more than three to four Brazil nuts a day.
Number two, fatty fish.
Do you know that fatty fish like salmon,
mackerel, sardines, trout, and herring are rich sources
of omega-3?
The omega-3 rich foods contain alpha-linolenic acid, ALA,
which provides two essential fatty acids,
eicosapentaenoic acid, EPA,
and docosahexaenoic acid, DHA.
These enable neurotransmitter regulation,
reduce inflammation, and encourage healthy brain function,
which have potential preventative and therapeutic effects
on psychiatry disorders, such as anxiety and depression.
According to a systematic review and meta-analysis study
published in JAMA,
there was an association between the intake of omega-3 PUFAs
and a significant reduction in anxiety symptoms
compared with controls.
Apart from that,
there was a significantly higher association of treatment
with reduced anxiety symptoms of omega-3 PUFA
in subgroups with specific clinical conditions
than in subgroups without clinical diagnosis.
Number three, dark chocolate.
Does it feel instantly better
when you munch on some dark chocolate
when you're feeling down?
In a study published
in the International Journal of Health Sciences,
the daily consumption of 40 grams of dark and milk chocolate
by female students during a period of two weeks
was effective in decreasing their level of perceived stress.
It's actually unclear as to how the consumption
of dark chocolate leads to stress reduction.
However, it is important to note that dark chocolate
is a rich source of polyphenols, especially flavonoids.
And according to a 2016 study done by Shun-Chiao,
flavonoids might reduce neuroinflammation,
cell death in the brain, and improve blood flow.
Number four, turmeric.
Have you ever tried Indian turmeric rice?
Turmeric is a common spice used in Indian
and Southeast Asian cooking.
It has a warm, bitter taste
and is usually used to flavor or color curry powders,
mustards, butters, and cheese.
This spice contains a chemical called curcumin,
which may reduce inflammation and oxidative stress
and help lower anxiety.
Number five, chamomile.
Do you often make yourself a cup of hot chamomile tea
when you're feeling a little stressed?
Chamomile tea can sometimes be a herbal remedy
due to its anti-inflammatory, antibacterial,
antioxidant, and relaxant properties.
According to a randomized clinical trial done by Mao,
there was a significant reduction
of moderate to severe generalized anxiety disorder symptoms
for those long-term chamomile consumers.
However, it did not significantly reduce the rate of relapse
or psychiatry disorders.
Number six, yogurt.
Did you know healthful bacteria such as lactobacillus
and bifidobacteria can be found in yogurt?
It's reported that these bacteria in fermented foods
such as cheese,
sauerkraut, kimchi, and fermented soy products
can amplify the specific nutrient
and phytochemical content of foods,
and affect the brain health via direct
and indirect pathways.
According to a study done by Hilimire,
DeVylder, and Forestell,
there was a correlation between higher frequency
and fermented food consumption
and fewer symptoms of social anxiety.
It's also stated that for those at a higher genetic risk,
as indexed by trait neuroticism,
fermented foods that contain probiotics
may have a protective effect
against social anxiety symptoms.
And number seven, green tea.
Is it relaxing for you to drink a cup of tea?
Green tea contains an amino acid called theanine,
which has a potential effect on mood disorders.
When drinking green tea,
the production of serotonin and dopamine may increase,
which may help reduce your anxiety.
A review by Dietz and Decker reported
that L-theanine alone improved self-reported relaxation,
tension, and calmness,
starting at 200 milligrams.
The combination of L-theanine and caffeine were found
to exceptionally improve performance
and attention-switching tasks and alertness,
but to a lesser extent than caffeine alone.
Have you tried these foods?
Let us know in the comments below.
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As always, the references and studies used in this video
are added in the description below.
Thanks so much for watching,
and we'll see you in the next video.
(gentle music)