Anxiety is one of the most often conditions that affects thousands of people every day. Symptoms vary – some people experience them every day, and some occasionally. Generally, the most common symptoms of anxiety are fear, tension, irritability, excessive worries about everyday problems and events, bad concentration, heart palpitations, muscle tension, chest tightness, even problems with personal social and business relationships…
What do food and anxiety have in common?
If you are ready to change your lifestyle to help manage anxiety, there are some good news. Believe it or not, some research suggests that proper nutrition can help improve the symptoms of anxiety. Eating a diet high in whole grains, legumes, veggies, fruits, and lean protein can be very helpful for your mind!
So here is the list of the Best Anti-Anxiety Food You Should Consider in order to help deal with this problem.
Eggs are a complete protein, that means an egg contains all the essential amino acids but also vitamin D. Your body demands growth and development, that is why eggs are a perfect choice for your anxiety diet. Did you know that eggs contain Tryptophan, an amino acid that helps create Serotonin, a chemical neurotransmitter that helps regulate mood, sleep, memory, and behavior? Well, next time you prepare your breakfast to consider some scrambled eggs, poached eggs or just a boiled one.
Pumpkin seeds are truly super-food because of a great source of the mineral Zinc and Potassium. Mineral Zink is essential for brain and nerve development, and the largest storage sites of Zinc in the body are in the brain regions involved with emotions. Potassium helps reduce symptoms of stress and anxiety, but also regulates electrolyte balance and manages the blood-pressure. So next time you prepare your favorite oatmeal, add the pumpkin seeds.
Sardines, salmon or herring, it’s up to you. Just eat at least two servings of fatty fish a week. Why? All those beauties are high in Omega-3 fatty acids that have a strong relationship with cognitive function as well as mental health. Those acids reduce inflammation, regulate neurotransmitters and promote healthy brain function. It is good to know that salmon and sardines are rich in vitamin D that truly improves your mood, especially during the winter.
Great news for all chocolate lovers! But let’s be clear – only dark chocolate counts, specifically the one of 70 percent of cocoa or more. Although it is still unclear how dark chocolate reduces stress, it is a rich source of Polyphenols, especially Flavonoids. According to some studies, Flavonoids might reduce neuroinflammation and cell death in the brain as well as improve blood flow. But there is more – chocolate has a high Tryptophan content, which the body uses to turn into mood-enhancing neurotransmitters, such as Serotonin in the brain.
Turmeric is a spice that is so easy to add to meals because it has minimal flavor and goes great in smoothies, casserole dishes, and curries. The active ingredient in turmeric is called Curcumin. Curcumin may help lower anxiety by reducing inflammation and oxidative stress that often increase in people experiencing mood disorders, such as anxiety and depression. One study found that an increase of Curcumin in the diet also increased DHA and reduced anxiety. So next time you prepare some delicious spinach-yogurt smoothie to consider to add this super-spice!
Diet is one of the most important parts of your healthy living plan, especially if you have anxiety issues. In any case, if experiencing anxiety and stress, it is always best to seek out a specialist, such as a psychologist.