Anxiety is a problem faced by many people today. It is one of the major mental illnesses affecting nearly 20% of the world’s population. The person is characterized by constant worry and nervousness which is sometimes related to poor brain health. Specific Therapies and medications help to relieve it, but most of them do not seek any help. It is always good to see a professional therapist.
Read More: Anxiety: Symptoms, Causes and Intervention
Besides this, food plays an important role. Some food has a calming effect on the body while a few others cause anxiety after eating. A balanced diet, consumption of an adequate quantity of water, moderation of caffeine, and avoiding alcohol can help to manage anxiety. A diet rich in whole grains, fruits, and vegetables is ideal and good for health. It should include them three to five times a day.
Read More: Connection Between Mental Health and Diet: Mindful Nourishment
Most people do not take the recommended quantity of them. We should limit fried food. Keep a fixed time to eat the meals. Breakfast is the most important meal of the day, so do not miss it. The body is starved for over twelve hours and is low in blood sugar. A person may feel anxious.
Science-Backed Foods for Anxiety
Here is some food that helps to fight anxiety backed with science. Do you include them regularly in your diet?
- Chamomile: Chamomile contains high amounts of antioxidants. It helps to reduce inflammation and decrease the state of anxiety, depression, and insomnia. Most people use chamomile when they want a non-pharmacological treatment. Studies by the International Journal of Phytotherapy and Phytopharmacology have found an association between chamomile and anxiety relief. They reduced the generalized anxiety disorder with the use of chamomile extract for eight weeks over those who had not used it. Many people also use chamomile tea. However, Dr.D’Adamo says that it is not ideal for those who are taking anticoagulant medicines or undergoing surgery.
- Yogurt: Yogurt contains probiotics or healthy bacteria, which may help in improving anxiety levels. Studies have shown that probiotic foods promote mental health by inhibiting free radicals and neurotoxins, which can damage nerve tissue and lead to anxiety. The most commonly found yogurt, Greek, and plain yogurt contain about 25 billion probiotic cultures in a cup. A 2015 study found fermented food reduced social anxiety while many other studies stated an increase in happiness quotient.
- Pumpkin Seeds: Pumpkin seeds are an excellent source of magnesium, potassium, and zinc. Potassium helps to manage blood pressure and regulate electrolyte balance. Pumpkin seeds are rich in high fibre which leads to a healthy gut and it further promotes good functioning of the brain. It is a wonderful source to reduce anxiety and stress and makes one calmer. They conducted a study on 100 students, and a low deficiency of zinc made them anxious.
- Dark Chocolate: Dark chocolates contain flavanol, which are antioxidants that promote brain health. They improve the circulation of blood to the brain and help to adapt to stressful situations. Consuming dark chocolate has also shown an increase in the level of serotonin, which may help reduce the stress that leads to anxiety. But make sure you don’t overeat, caffeine and calories can harm you.
- Nuts: Nuts such as Brazil nuts and almonds should be consumed regularly. They are rich in selenium, which helps to keep anxiety at bay. Nuts are also a good source of Vitamin E. Vitamin E is an antioxidant. Antioxidants are beneficial for treating anxiety and depression. Research by the National Library of Medicine has shown that low levels of Vitamin E may lead to depression in some people.
- Turmeric: It is a spice that contains curcumin, a compound with antioxidant and anti-inflammatory properties. It promotes brain health and anxiety disorder. Studies by Elsevier Institute have shown that it may boost Omega 3 fatty acid DHA in the brain by helping the body to synthesize it more effectively. Further, the consumption of curcumin increases blood antioxidant levels.
- Green Tea: Green Tea contains L-theanine, an amino acid that aids in brain health and anxiety reduction. In one study, it showed that people who consumed beverages containing L-theanine had decreased levels of cortisol. There is also an increase in GABA, dopamine, and serotonin which have anti-anxiety effects. It is an ideal replacement for aerated drinks and coffee.
- Asparagus: Asparagus is healthy and should be included regularly. It is popular in China and used as a tonic, heart-clearing, antitussive, and diuretic agent in medicines. The aqueous extract of asparagus stem (AEAS) was termed a national function food and since then the anxiolytic effect of AEAS has been recognized.
- Green Leafy Vegetables: Green leafy vegetables such as kale and spinach contain magnesium which helps to reduce anxiety. Use them regularly as salads or blend them in a smoothie. Add a handful of nuts to it and it tastes delicious.
- Beans and Legumes: They are of a varied kinds as chickpeas, kidney beans, tur, and moong to name a few. They are a wonderful source of magnesium, Vitamins, and antioxidants. They are a suitable replacement for red meat.
- Avocado: Avocado is one food that we need to consume regularly. One can add it in smoothies, salads, or even in dips. It is rich in both Vitamin B6 and magnesium. They help in the production of serotonin.
- Kiwi: Kiwi is a wonderful fruit, it has Vitamin C, Vitamin E, and folate. The combination of these helps to reduce oxidative stress and promotes serotonin production. A person feels happy and well-being.
- Oats Porridge: Oats Porridge is not only tasty but contains serotonin, a brain chemical that can help to keep away anxiety and lift the mood. Make it tasty by adding some fruit pieces to it.
- Cherries: Cherries contain antioxidants like quercetin which help to promote calmness in an individual. One should include different vegetables and fruits in their daily diet.
- Chia seeds: Chia seeds are rich in omega-3 fatty acids. It helps to fight anxiety. Chia seeds can be incorporated in several ways as pudding or milkshake.
- Soybeans: Soybeans are rich in selenium. Selenium helps to improve mood by reducing inflammation, which is usually higher when one is anxious.
- Oranges: Oranges are rich in Vitamin C which wards off anxiety. Studies have shown that it helps to ease a turbulent mind.
- Banana: Bananas are rich in tryptophan, an amino acid. It converts to serotonin which reduces anxiety.
Read More: 10 Brain Foods That Improve Memory
Be sure to speak to your doctor if your anxiety symptoms are severe or last for more than a fortnight. Take the prescribed medication and discuss the diet that you need to include. Remember, eating the right food is important, and it helps to keep anxiety at bay.
