Lifestyle changes can help you to reduce anxiety. Keeping a healthy diet helps you to manage anxiety or stress. If you want to reduce anxiety, then you must be keeping a diet that is high in fruits, vegetables, whole grains, legumes, lean protein, etc. Anxiety is a widespread disorder that people suffer from different conditions. The symptoms of anxiety can vary from person to person.
Apart from medications, there are numerous foods you can consume to manage anxiety. Some foods can help you to lower the severity of your anxiety symptoms. It happens because of the brain-boosting properties in those foods.
Foods That Can Help to Reduce Anxiety
Brazil Nuts
There is a high content of Selenium in Brazil Nuts. When you are having an anxiety disorder in terms of mood, there is a high level of inflammation. The selenium in Brazil nuts helps you to reduce inflammation and improve your mood. Selenium is an antioxidant that helps to prevent cell damage. Also, it is an anti-carcinogenic that will help you to prevent the development of cancer.
Other animal products, nuts, and vegetables such as soybeans and mushrooms are also a good source of selenium. Too much consumption of selenium can cause side effects. An adult should consume 400 micrograms (mcg) of selenium per day. It is recommended not to take supplements with high doses or eat more than three to four Brazil nuts a day.
People with low levels of vitamin E suffer from depression or anxiety. To maintain the levels of vitamin E, Brazil nuts are also a good source of vitamin E. Vitamin E is an antioxidant that helps to treat anxiety.
Fatty Fish
Fatty fish such as mackerel, salmon, sardines, herring, and trout are having a high content of omega-3. It is a fatty acid that is having a strong relationship with cognitive function and mental health as well. If a person is consuming another fatty acid known as omega-6 than omega-3, then there are fair chances of anxiety development.
Foods that are rich in omega-3 content are having alpha-linolenic acid (ALA) that provides other two essential fatty acids known as Docosahexaenoic acid (DHA) and Eicosapentaenoic acid (EPA). These two fatty acids help to regulate neurotransmitters that reduce inflammation and boost brain function.
It is recommended to eat two servings of fatty fish a week if you are having anxiety disorders. Eating it three times a week can be more helpful for anxiety treatment but a lot of consumption is not good for health. Also, salmon and sardines are the only foods that contain vitamin D.
Vitamin D deficiency leads to mood disorders such as anxiety and depression. Also, vitamin D can help to improve the mood of pregnant women and older adults to reduce anxiety disorders.
Eggs
Egg yolks are a great source of vitamin D. Also, eggs are a great source of protein. It contains all the amino acids that the body needs for development and growth. Eggs contain tryptophan which helps to create serotonin. Serotonin, a chemical neurotransmitter, and hormone send messages between the nerve cells.
It helps to improve digestion, appetite, behavior, emotions, memory, sleep, and most importantly mood in anxiety disorders. Serotonin in eggs improves brain function and relieves anxiety.
Pumpkin Seeds
Pumpkin seeds are a great source of potassium. Potassium helps to transmit the messages through the nervous system and improves the heart and muscles. Also, it manages blood pressure and regulates electrolyte balance. You can reduce anxiety disorders or symptoms by eating potassium-rich foods such as pumpkin seeds or bananas.
Pumpkin seeds are also having mineral zinc. The deficiency of mineral zinc negatively affects your mood. Hence, zinc is important for nerve and brain development. In the brain, there are large storage sites with emotions that is why pumpkin seeds help to reduce anxiety.
Dark Chocolate
According to experts, dark chocolate helps to reduce anxiety and stress. If you are going through some stress or anxiety, a 40g of dark chocolate would be enough to reduce anxiety or stress. Dark chocolate and cocoa help to improve the mood of a person having an anxiety disorder. Dark chocolate is having polyphenols, especially flavonoids that help to reduce stress.
Flavonoids help to reduce cell death in the brain and neuroinflammation and improve blood flow. Also, chocolate is having a high content of tryptophan that is used by the body to enhance mood neurotransmitters. Dark chocolate is a good source of magnesium. Consuming enough and recommended amount of magnesium can help to reduce the symptoms of anxiety.
While choosing dark chocolate, it is recommended that you go for 70 percent or more to avoid added fats and sugars. A serving of 1 to grams of dark chocolate is appropriate to reduce anxiety.
Turmeric
Turmeric is a commonly used spice in South-East Asian cooking. Turmeric is having an active ingredient known as curcumin that helps to reduce oxidative stress and inflammation. As a result, people experiencing mood disorders due to anxiety are reduced.
An increase in curcumin in the diet increases DHA and reduces anxiety. You can turmeric to your meals. Also, you can add it to your smoothies, casserole dishes, and curries because of its minimal flavor.
Chamomile
Chamomile is used across the globe as an herbal remedy. It is having antioxidant, anti-inflammatory, relaxant, and antibacterial properties. relaxant and anti-anxiety properties in chamomile cannot prevent the new anxiety disorders but it helps to reduce the anxiety symptoms. Most people use chamomile tea to manage their anxiety disorders. You can consume it in a high dose that is safe to consume and is readily available.
Chamomile reduces the symptoms of a generalized anxiety disorder (GAD) because of the anti-anxiety properties found in chamomile tea.
Yogurt
Yogurt is having healthy bacteria such as Bifidobacteria and Lactobacillus. The fermented products and healthy bacteria are having a positive effect on brain health that is directly related to anxiety. Yogurt and other dairy products produce an anti-inflammatory effect in the body to reduce anxiety, stress, and depression.
Yogurt and fermented food benefit the natural gut bacteria to reduce stress and anxiety. You can consume kimchi, sauerkraut, cheese, yogurt, and fermented soy products to reduce anxiety.
Green Tea
An amino acid called theanine is found in green tea. Green tea is receiving increased scrutiny due to its potential effects on mood disorders. Theanine is having calming and anti-anxiety effects to reduce anxiety disorders by producing more dopamine and serotonin. Both the neurotransmitter helps to relax your mood and body and give you a feeling of pleasure.
Consuming green tea daily can help you to feel calmed and relaxed. Instead of using soft drinks, alcoholic beverages, and coffee you can use green tea to reduce anxiety.
Avocado
Avocado comes with a high content of magnesium and vitamin B6. Both the nutrients help to reduce anxiety by producing serotonin in your brain. It improves your mood and reduces anxiety. Other than this, vitamin B, thiamine, niacin, and riboflavin can have a positive effect on your nervous system.
As your mood improves, you manage your anxiety disorders and divert yourself from any of the anxiety symptoms. You can add avocado to your salads, omelets, smoothies, etc. to reduce anxiety.
Reducing Anxiety – Healthy Diet to Fight Anxiety
Anxiety disorders are due to fears or other reasons. To reduce anxiety, you need a healthy diet or food to make your brain healthy. A healthful diet contains all the anti-anxiety properties such as antioxidants and anti-inflammatory to reduce anxiety. Also, a healthful diet will help you to improve your mood and reduce anxiety.