People can make various changes to their lifestyles to help manage their anxiety. It can be helpful to eat a diet high in vegetables, fruit, vegetables, whole grains, and lean protein.
The concern is a widespread condition that affects millions of people worldwide. Symptoms vary and some people experience them from time to time only. Nonetheless, someone who has symptoms for 6 months or longer may encounter a trusted source of a generalized anxiety disorder (GAD).
Psychological and physical symptoms include GAD symptoms, such as:
- excessive worry about everyday events and problems
- difficulty concentrating
- issues with their personal social and work relationships
- heart palpitations, elevated heart rate
- muscle tension
- chest tightness
Doctors often treat GAD together with drugs with a combination of therapies, including speech therapies, such as cognitive behavioral therapy (CBT). These conventional treatments sometimes don’t work in the long term. Some research suggests, however, that proper nutrition can help to improve symptoms.
9 foods to eat to reduce anxiety
1. Brazil nuts
Brazil’s selenium nuts are small. SeleniumTrusted Source can improve mood by reducing inflammation, which is often high if someone has a mood problem such as anxiety.
Selenium is also an antioxidant to prevent damage to the cells. It is also anti-carcinogenic and helps prevent the development of cancer.
An excellent source of selenium is also other nuts, animal foods and plants, such as mushrooms and soybeans.
It is essential not to consume too much selenium because it may cause side effects. The recommended highest selenium limit is 400 micrograms (mcg) per day for an adult. Be careful not to take high-dose supplements or consume more than three or four nuts a day in Brazil.
Also, a good source of vitamin E are Brazil nuts and other nutrients. The antioxidant is vitamin E. Some studies Trusted Source has shown that low levels of Vitamin E may cause depression in some people. Antioxidants may be useful for the treatment of anxiety.
2. Fatty fish
Omega-3 is high in fatty fish such as salmon, mackerel, sardines, truce and herring. Omega-3 is a fatty acid that has a clear cognitive and mental health connection.
However, recent research Trusted Source has shown a person’s risk of developing mood disorders such as anxiety if he or she eats too much of another fatty acid called omega-6 and not enough omega-3.
Omego-3-rich foods containing alpha-lineolenic acid (alpha-linolenic acid, alpha-linolenic acid, ALA) have two essential fatty acid source: eicosapentaenoic acid, and DHA.
EPA and DHA control neurotransmitters, reduce inflammation and promote the functioning of the healthy brain.
A small trusted source study of 24 persons with drug abuse problems found that EPA and DHA supplementation reduced the anxiety level. Further research is needed, however.
Current recommendations suggest that at least two portions of fatty fish should be eaten a week. A credible source study conducted with men found that three days a week they eat salmon decreased self-reported anxiety.
Also among the few foods containing vitamin D are salmon and sardines.
Vitamin D deficiency is commonly related to mood disorders, such as depression and anxiety. A report from the Journal of Affective DisordersTrusted Source considers that there is sufficient evidence to show that vitamin D helps depression positively. Other studies on pregnant Trusted Source women and adults of older Trusted Source also showed how vitamin D can improve mood. Vitamin D may also boost winter’s seasonal disorder (SAD).
Egg yolks are another big source of vitamin D.
Eggs are also an excellent protein source. It is a complete protein, containing all the essential amino acids required for development and growth by the body.
Eggs contain tryptophan, an amino acid that helps in the development of serotonin. Serotonin is chemical neurotransmission that regulates mood, sleep, memory and behaviour. Serotonin is also intended to improve the function of the brain and alleviate anxiety.
4. Pumpkin seeds
The Trusted Source of Pumpkins is an excellent source of potassium, helping to maintain the electrolyte balance in Trusted Source and control blood pressure.
Eating potassium-rich foods like pumpkin seeds or bananas can help reduce stress and anxiety symptoms.
Pumpkin seeds also constitute a good source of the mineral zinc. A survey of 100 high school female students showed that zinc deficiency could have a detrimental effect on mood.
Zinc is important for the development of the brain and nerves. The largest zinc storage sites in the body are affected by emotion in the brain regions.
5. Dark chocolate
Researchers have long suspected that dark chocolate may contribute to reducing stress and anxiety. Trusted Source research in 2014 found that 40 g dark chocolate led to decreased anxiety in female students.
Other research usually found a better mood for dark chocolate or cocoa. Many of these studies are retrospective, however, so the findings must be carefully interpreted.
While it remains unclear how dark chocolate reduces stress, it is a rich source of polyphenols, especially flavonoids. One trusted source study suggested that the trusted source of flavonoids could reduce neuroinflammation and cell death in the mind and improve blood flow.
Chocolate has a high content of tryptophan that the body uses to transform into a trusted source of neurotransmitters for mood, such as serotonin in the brain.
Dark chocolate is also a strong magnesium source. Eating a diet that contains enough magnesium or taking supplements will reduce depression symptoms.
Go for 70% or more when choosing dark chocolate. Dark chocolate also contains added sugars and fats, and it should be used for a small portion of 1 to 3 g (g).
Turmeric is a spice used in Indian and Southeast Asian cuisine. Curcumin is the active ingredient in turmeric. Curcumin can decrease anxiety by reducing inflammation and oxidative stress, which often increases in people with mood disorders such as anxiety and depression. A study in 2015 found that curcumin reduced anxiety in adults who were obese.
The study found that an increase in dietary curcumin also increases DHA and reduces anxiety. Turmeric can be quickly added to food. It has a weak taste, and it’s perfect for smoothies, curries, and casserole.
Because of its anti-inflammatoryTrusted Source, antibacterial, antioxidant and soothing properties, many people worldwide use chamomile tea for herbal care.
Many people believe that the effects of relaxation and anxiety are caused by the flavonoids found in chamomile. A recent Trusted Source study found that the chamomile reduces symptoms of anxiety. However, new episodes of anxiety were not prevented.
Chamomile tea can be useful for anxiety management. It is easy to use and effective at high doses.
Yogurt contains bacteria, lactobacilli and bifidobacteria that are healthy. Evidence emerged trusted Source that bacteria and fermented products have positive effects on the health of the brain.
Recent medical studies suggest that yogurt and other dairy products may also produce anti-inflammatory effects in the body. Some research suggests that chronic inflammation can lead to anxiety, stress and depression.
A 2015 Study Trusted Source found fermented food in some young people that reduced social anxiety, while several studies Trusted Source found a better level of happiness in some people that consume healthy bacteria.
The normal intestinal bacteria can benefit from yogurt and other fermented foods in the diet and can relieve anxiety and stress.
Cheese, sauerkraut, kimchi, and fermented soy products are included in fermented food.
9. Green tea
Green tea contains an amino acid called theanineTrusted Source, and its potential effect on mood disorders leads to increased analysis. Theanine has anti-anxiety and relaxing effects and can improve serotonin and dopamine production.
An analysis performed in 2017 Trusted Source found that 200 mg of theanine increased relaxation and calmness and decreased human pressure.
Green tea can be easily added to the daily diet. It is an appropriate substitute for soft drinks, coffee, and alcoholic beverages.