Whether it is the impending deadlines at work, social obligations, or the uncertainty of what the future holds, it is safe to say that we have all experienced the weight of anxiety at some point in our lives.
Although there are numerous anti-anxiety pills on the market, there are natural alternative ways to treat and manage anxiety, one of which is including anxiety-reducing superfoods in your diet. The right type of foods can significantly help decrease the symptoms of anxiety, particularly foods that can help combat inflammation and oxidative stress. Come along with us as we unveil the superfoods that can help with anxiety.
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How does anxiety affect your health?
According to a study, about 19% of the American population struggles with anxiety symptoms today. There are diverse symptoms that are associated with anxiety. They include difficulty concentrating, poor memory, stomachaches, restlessness, increased heart rate, heart palpitations, and irritability. These symptoms can pose a threat to wellness and the ability to function in daily activities.
Often, stress is one of the major factors that can give rise to anxiety and panic attacks. Dealing with the underlying problem can sometimes help to prevent the occurrence of anxiety. To learn how to deal with stress, read our guide on the best stress-relieving foods you should try.
For many people who struggle with anxiety, a change in diet and lifestyle can help alleviate symptoms and help the body relax. In addition to this, some foods can help with anxiety. These foods contain amazing nutrients like vitamin D, omega-3 fatty acids, zinc, and vitamin C. Some foods can improve mood while some types of foods can worsen anxiety. Here are some of the foods to eat for anxiety.
Beneficial anxiety-reducing superfoods
1. Pumpkin seeds
An anxiety-reducing superfood that you should incorporate into your diet is pumpkin seeds. Pumpkin seeds are rich in beneficial nutrients such as zinc and magnesium that can help regulate mood. An ounce of pumpkin seeds contains up to forty percent of the recommended daily intake. Magnesium plays an essential role in regulating the function of neurotransmitters, thereby elevating mood. Low levels of magnesium have been associated with increased signs of anxiety.
Pumpkin seeds are also beneficial for brain health due to their zinc composition. A zinc deficiency can lead to an increased risk of anxiety and depression. Incorporating pumpkin seeds into your diet can help you best anxiety with every bite. Moreover, pumpkin seeds contain other potent nutrients like omega-3 fatty acids and vitamin E that can help reduce inflammation in the brain thereby contributing to improved mood and decreased anxiety.
2. Chamomile tea
Made from the dried flowers of the Matricaria chamomilla plant, chamomile tea is a stimulating herbal beverage. It is renowned for its calming effects due to its beneficial nutritional profile. Chamomile tea is a great source of diverse antioxidants such as polyphenols and flavonoids, which can offer potential advantages for anxiety.
Chamomile tea contains apigenin, which is a potent antioxidant that can serve as a natural remedy for reducing anxiety. Several studies have linked apigenin to improved anxiety behavior. Drinking chamomile tea can help promote a sense of calmness and improve wellbeing. Moreover, some evidence suggests that a long consumption of chamomile tea can help decrease the symptoms of generalized anxiety disorder.
3. Avocados
If you are looking for nutrient-dense fruits to add to your anxiety diet, avocados are your best bet. Avocados are loaded with nutrients such as fiber, monounsaturated fats, potassium, fiber, vitamins, and antioxidants. The monounsaturated fat composition can help elevate mood and reduce anxiety by boosting the functions of the brain and preventing inflammation.
Abnormal levels of blood pressure have been linked to an increased risk of anxiety. Moreover, the physical signs of high blood pressure such as dizziness, headaches, and chest tightness can elevate the feelings of anxiety. However, avocados can help maintain stable blood pressure levels. In addition, avocados contain B vitamins like folate and B6, which can help regulate the functions of neurotransmitters such as dopamine, and serotonin that can help improve mood disorders like anxiety.
4. Asparagus
Asparagus is a nutritious vegetable that has diverse potential benefits. It contains diverse nutrients such as fiber, potassium, vitamins A, E, K, and C that possess anti-anxiety qualities. A study held in 2013 suggested that asparagus extract can be used as an alternative treatment for the management of anxiety.
The folate composition in asparagus can help in the synthesis of neurotransmitters in the brain like serotonin. Serotonin, referred to as a ‘feel good neurotransmitter’, helps to regulate mood and elevate feelings of calmness. Moreover, vitamin B6 can help in the production of other nutrients like gamma-aminobutyric acid (GABA) and dopamine, which is important for stabilizing mood. Incorporating avocado into a balanced diet can help alleviate the symptoms of anxiety.
5. Turmeric
A spice derived from the root of the Curcuma plant, turmeric is popular for its earthy flavor and vibrant yellow color. Turmeric is used as a versatile spice in numerous dishes, especially in Indian and Asian recipes. The prevalent compound in turmeric, curcumin, is greatly associated with a wide range of health benefits that include reducing anxiety.
A 2015 study depicted that an increase in the consumption of foods that contain curcumin, like turmeric, is linked to a decreased risk of anxiety. Curcumin is potent for decreasing the effects of inflammation. Chronic inflammation is one of the notable causes of mental health issues including anxiety. By reducing the effects of inflammation, turmeric can help reduce feelings of anxiety. Moreover, turmeric possesses neuroprotective qualities that can help support brain health thereby reducing symptoms of depression and anxiety.
6. Dark chocolate
Dark chocolate contains compounds that can help elevate serotonin levels in the brain. Serotonin is a chemical compound that is produced by the nerve cells. It sends signals between the nerve cells and can help improve body functions including mood and sleep. Consuming dark chocolate can create a feel-good feeling that can aid mood regulation.
Additionally, dark chocolate can help with endorphin release, which can act as a painkiller in the brain thereby posing as a natural mood regulator. This can help counteract the feelings of anxiety. Moreover, dark chocolate contains polyphenols like flavonoids, which have antioxidant properties that can regulate mood. It also contains significant amounts of theobromine and caffeine that can temporarily elevate alertness and mood.
7. Oranges
Loved for their vibrant color and refreshing taste, oranges can potentially play an important role in reducing the signs of anxiety. This is due to their rich nutrient profile of diverse antioxidants like vitamin C, carotenoids, and flavonoids, which are all potent for boosting immune function and combating oxidative stress. Oxidative stress is linked to diverse mental disorders including anxiety. By wading off damaging free radicals, oranges can help protect the brain from oxidative damage and potentially decrease the signs of anxiety.
Moreover, its vitamin composition can enhance the production of serotonin, potentially promoting the feelings of feeling good and alleviating anxiety. Another reason to add oranges to your diet is their high water content. Staying hydrated can help promote overall well-being including enhancing mental health.
8. Salmon
Salmon is a fatty fish that is abundant in omega-3 fatty acids, appreciated for its numerous health benefits including its potential role in improving mental health and decreasing anxiety. These vital fatty acids are important for improving brain function. Studies show that omega-3 fatty acids can help improve the symptoms of anxiety by regulating the activities of neurotransmitters and promoting the brain’s activity to adapt. Omega-3 fatty acids can also help in the production and function of dopamine and serotonin, which are essential neurotransmitters that support mood regulation.
In addition, salmon contains significant levels of vitamin D, which can help manage the symptoms of anxiety. Inadequate consumption of foods that contain vitamin D can heighten feelings of anxiety. Other fatty fish that contain high levels of vitamin D and omega-3 fatty acids include herring and mackerel.
9. Green tea
Green tea, tagged as one of the healthiest beverages in the world today, contains potent nutrients such as L-theanine and catechins. L-theanine is an amino acid that possesses calming properties. It promotes relaxation by elevating brain wave activity and can help decrease feelings of anxiety without making you feel sleepy.
Moreover, the catechin composition in green tea possesses neuroprotective qualities, which can help protect the brain from oxidative stress. Oxidative stress is associated with an increased risk of experiencing mood disorders including anxiety. Regular consumption of green tea can help support the functions of the brain and improve mood. However, it is important to consider the caffeine composition in green tea, which can lead to insomnia; it is recommended to consume green tea in moderation.
10. Brazil nuts
Another food that is on the list of anxiety-reducing superfoods is Brazil nuts. They are high in selenium content. Selenium is a powerful nutrient and antioxidant that can improve mood by alleviating inflammation, which is often at increased levels when experiencing anxiety. Selenium can also support immune function by aiding the prevention of cell damage.
Selenium can also aid mood regulation and improve cognitive function by supporting the synthesis of selenoproteins. One other reason to add Brazil nuts to your diet is the abundant nutrients that they contain which include vitamin E, zinc, and magnesium. Vitamin E can aid cognitive function, zinc supports the development of new brain cells and magnesium can support the functions of neurotransmitters.
Conclusion
From asparagus to avocados, dark chocolate, turmeric, oranges, and yogurt, many foods can help alleviate the symptoms of anxiety and boost feelings of calmness. These foods contain many potent nutrients and antioxidants including potassium, magnesium, omega-3 fatty acids, zinc, polyphenols, and flavonoids. However, to maximize the effects of these foods, it is important to incorporate them into a balanced diet. Beat anxiety with every bite by adding the above anxiety-reducing superfoods to your diet today.
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