People can manage their anxiety by making a range of lifestyle modifications. A diet rich in fruits, vegetables, legumes, whole grains, and lean protein can be beneficial. Anxiety is a common ailment that affects millions of people throughout the world. Symptoms vary, and some people only get them sometimes. Here are the best foods that help with anxiety you should add to your diet.
Foods That Help With Anxiety
Selenium is abundant in Brazil nuts. It may help mood by lowering inflammation, which is commonly present when someone suffers from a mood illness like anxiety.
Selenium is also an antioxidant that protects cells from harm. It’s also anti-carcinogenic, which means it helps to prevent cancer.
Other nuts, animal products, and vegetables with high selenium content, such as mushrooms and soybeans, are also good sources.
It’s crucial not to take too much selenium because it can have negative consequences. Adults should consume no more than 400 micrograms (mcg) of selenium per day. As a result, avoid taking high-dose supplements or eating more than three to four Brazil nuts per day.
Omega-3 is abundant in fatty fish such as salmon, mackerel, sardines, trout, and herring. Omega-3 is a fatty acid that has been linked to both cognitive function and mental wellbeing.
However, new study has found that eating too much omega-6 and not enough omega-3 can raise the chance of developing mood disorders including anxiety.
Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are two important fatty acids found in omega-3-rich diets that contain alpha-linolenic acid (ALA) (DHA).
EPA and DHA help the brain work properly by regulating neurotransmitters, reducing inflammation, and promoting healthy brain function.
Another excellent source of vitamin D is egg yolks.
Eggs are the best foods that help with anxiety with good source of protein as well. It’s a complete protein, which means it has all of the amino acids the body requires for growth and development.
Eggs also contain tryptophan, an amino acid that aids in the production of serotonin. Serotonin is a chemical neurotransmitter involved in mood, sleep, memory, and behavior regulation. Serotonin has also been linked to improved brain function and anxiety relief.
Dark chocolate has long been suspected by experts to aid in the reduction of stress and anxiety. According to a 2014 study, 40 grams of dark chocolate helped female students feel less stressed.
Dark chocolate or cocoa has been shown to increase mood in other research. However, because many of these studies are observational, the findings should be treated with care.
Although the exact mechanism by which dark chocolate decreases stress is unknown, it is high in polyphenols, particularly flavonoids. Flavonoids may reduce neuroinflammation and cell death in the brain, as well as enhance blood flow, according to one study.
Yogurt is an excellent meal to add in your diet if you suffer from anxiety.
Probiotics, or good bacteria, present in some yogurts can help with a variety of health issues, including mental health.
Probiotic foods like yogurt have been demonstrated in studies to improve mental health and brain function by suppressing free radicals and neurotoxins, which can harm nerve tissue in the brain and cause anxiety.
Anxious people who ate probiotic yogurt on a daily basis were able to manage with stress better than those who ate yogurt without probiotics, according to one study.
Another study discovered that women who ate 4.4 ounces (125 grams) of yogurt twice a day for four weeks had better functioning of the brain regions that control emotion and sensation, which could be linked to decreased anxiety levels.
L-theanine, an amino acid found in green tea, has been examined for its potential benefits to brain health and anxiety reduction.
In one tiny study, those who took L-theanine had lower psychological stress responses, such as higher heart rate, which are usually associated with worry.
Another study discovered that people who drank a beverage containing L-theanine had lower cortisol levels, a stress hormone associated to anxiety.
These effects could be attributed to L-ability theanine’s to keep nerves from becoming overexcited. Additionally, L-theanine has been proven to boost GABA, dopamine, and serotonin, neurotransmitters with anti-anxiety properties.
Green tea also includes epigallocatechin gallate (EGCG), an antioxidant that has been linked to improved brain function. It may help to alleviate some symptoms by raising GABA levels in the brain.