How food you eat can affect your anxiety

List of anti-anxiety foods

What foods strengthen the nervous system?

Foods, fruits, vegetables, plants and snacks that can help a person relax are those that primarily contain magnesium, calcium, zinc and potassium.. It is therefore vital to know the basics of a healthy diet to combat anxiety and fatigue. Magnesium, calcium, zinc and potassium are found naturally in certain foods that must be consumed regularly in order to give the body all the weapons to fight oxidative anxiety.

By adopting an anti-anxiety diet, and to make it more powerful, it is also important to have a healthy lifestyle. To do this, it is interesting to favor fulfilling, relaxing and complementary activities: practicing sports and/or daily physical activity, taking workshops or practicing music therapy and art therapy , practicing meditation, mindfulness and journaling, doing yoga exercises, walking in nature, etc.

10 anti-anxiety foods to fight anxiety

There are a number of foods that can help reduce anxiety, daily anxiety, temporary depression, and increase resistance to fatigue by stimulating the immune system.

In any case, anti-anxiety foods should not be consumed in excess and be part of a healthy and balanced empty mode. Consumed in sufficient quantities and according to the seasons, these excellent foods rich in trace elements, vitamins, can mainly be part of meals and snacks.

Avocado

a fruit against anxiety rich in magnesium

Monounsaturated fats support neurotransmitters and overall brain health. Magnesium-rich foods, such as avocados, but also bananas, black beans, and high-quality dark chocolate, can help calm the nerves.

By nourishing the nervous system, regulating our blood pressure and helping to balance our blood sugar levels, magnesium-rich foods can help soothe our minds during times of anxiety.

Asparagus

rich in dietary fiber and source of vitamins B9 and K

Studies show that a lack of folate and B vitamins can increase the risk of temporary depression and anxiety.

A single cup of asparagus contains two-thirds of the daily intake of folic acid recommended by doctors.

Grass fed beef

Grass-fed beef is lower in fat and contains two to four times more omega 3s than non-grass-fed beef (for vegetarians, seaweed is ideal). Certain meats are among the foods that experts say can reduce anxiety and anxiety.

Grass-fed beef is hormone-free and contains much less fat than non-grass-fed beef. Plus, it contains two to four times more omega 3s, which support neuronal function.

Turmeric

anti-inflammatory and source of vitamin C

A growing number of studies show that curcumin ( diferuloyl-methane) , an element present in turmeric, may be as effective as certain psychotropic drugs like Prozac ( fluoxetine hydrochloride ) [18] in the treatment of depression and anxiety.

Indeed, the properties of turmeric seem to improve neuronal health, reduce inflammation and regenerate brain cells.

Turkey

Turkey meat contains tryptophan ( α-amino acid ), a powerful anxiety reliever that also supports mental health and well-being. A recent study found that tryptophan can help relieve postpartum depression in new moms.

Oatmeal

Groat (word from German: Grütze , “hulled grain”) is a preparation of degermed cereal grains (groat oats, wheat, pearl barley, rice) stripped of their cortical envelope by a incomplete grind. Studies show that a diet rich in whole grains can reduce the risk of depression and anxiety.

By replacing processed carbs with complex carbs, it’s easier to balance blood sugar, stay full longer, and flood the body with B vitamins, folate, and magnesium.

Oat flakes are simple to prepare and can easily be combined with other foods to prepare, for example, a healthy and balanced breakfast. There’s nothing like oatmeal to fight anxiety: these nourishing little grains are rich in magnesium, essential fatty acids and fibre.

Kefir

full of vitamin B, folic acid and protein

Kefir, a yogurt-like drink made from fermented cow’s milk, contains probiotics that promote good gut bacteria and, in turn, the production of serotonin.

Oranges

rich in vitamin C, calcium and potassium

The orange is an ideal snack to have a sweet snack after a anxietyful meeting for example, The aroma of this fruit, the vitamins and antioxidants – in oranges and other citrus fruits – reduce all levels of anxiety and strengthen immunities.

Leafy vegetables (watercress, endive, lamb’s lettuce, etc.)

Many dark leafy greens contain the same amount of calcium as milk. Calcium is an essential mineral that, in addition to supporting bone health, reduces the risk of high blood pressure. Calcium also helps absorb vitamin D, which promotes happiness, and has a very important role in the prevention and treatment of osteoporosis .

Salmon

source of omega-3, vitamin D, group B vitamin, magnesium and iron

Another excellent source of omega-3s, salmon, especially wild salmon, is a naturally fatty fish and full of omega-3s. which can help fight heart disease, temporary depression and anxiety.

Which anti-anxiety drinks to choose?

Among the anti-anxiety drinks, in addition to consuming enough water, it is possible to consume healthy and natural drinks on a daily basis to combat oxidative anxiety.

Of particular note are apple cider vinegar, ginger tea, chamomile tea, natural drinks made from maca powder (Peruvian vegetable plant also called Andean ginseng), kombucha or matcha (green tea powder Japanese).

Indeed, even though matcha green tea (or leaf green tea) contains some caffeine, it does not usually cause jitters or a boost like coffee.

On the contrary, matcha reduces anxiety due to its high L-theanine content and stimulates the immune response. L-theanine is one of the amino acids that decreases the stimulating effect of caffeine on the nervous system, producing a state of concentration, moral and physical well-being, and reducing mood swings.

As a 2018 study published in the journal Nutrients reported , “  Theanine, a major amino acid in green tea, exhibits a anxiety-reducing effect in mice and humans. Matcha, which is basically powdered green tea high in theanine, is high in caffeine. Caffeine has a strong antagonistic effect against theanine. The anxiety-reducing effect of matcha has been examined with animal experimentation and a clinical trial. The anti-anxiety effect of matcha marketed in Japan and overseas was assessed based on its composition ”.

To take advantage of the benefits of matcha, this powdered green tea from Japan is consumed naturally in hot water, without adding honey or other ingredients. The potency of matcha can replace and be equivalent to several cups of black tea. Indeed, this powder does not undergo the same treatment during its manufacture and contains large quantities of ingredients with anxiolytic properties.

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