Fight Anxiety Often requires changing habits and among them one of the most important is diet. Can To control this disorder Without medication, although you will have to make big changes in your life.
In this article I will mention 15 Foods to reduce anxiety, Cheap and that you can find in any supermarket. By themselves they will not heal it but they will make a great contribution to the sum of changes you can make in your life.
1-Blue fish - Fatty Omega 3
In an Ohio University study, participants given omega-3 fatty acids showed 20% less anxiety compared to those given placebo.
They are rich in vitamins and phytonutrients, containing a large variety of important antioxidants To reduce stress .
Chamomile has been used because of its natural properties for hundreds of years, although its interest has recently been renewed.
In a 2009 study, a small improvement in generalized anxiety was found in people who were treated with chamomile extract.
Meals with whole grains such as amaranth, barley or brown rice have several benefits for anxiety:
- They are rich in magnesium: magnesium deficiency can lead to anxiety
- They contain tryptophan, which becomes serotonin, a neurotransmitter that plays an important role in inhibiting anger or aggression
- Reduce hunger and produce energy
Visit here A list of foods rich in serotonin.
Algae have a good alternative to whole grains for people who are sensitive to gluten.
They are rich in nutrients and have a high content of magnesium and tryptophan.
It is a food very rich in vitamin B6, potassium and folic acid.
It is also rich in tryptophan, the amino acid that turns into serotonin, amino acid that promotes relaxation and well-being.
In a recent study by a mental health charity called MIND, it was confirmed that people with depression felt better after ingesting a banana.
It also improves anemia and blood pressure.
Foods rich in vitamin B2 or riboflavin like this dried fruit, are also useful for improving nervous problems like insomnia, anxiety or stress.
They also have bone, teeth, cancer prevention, blood pressure and cosmetic benefits ( almonds oil ).
Black chocolate - without added sugars or milk - is good food to reduce anxiety and stress.
It reduces cortisol, a hormone that causes symptoms of anxiety and stress, and improves mood.
Probiotic bacteria living in the intestines promote proper gastrointestinal function.
In a 2011 study it was found that feeding with probiotic foods Of yogurt To mice reduced behaviors associated with stress, anxiety, and depression.
The others are a good way to increase zinc levels.
An investigation Related an imbalance of zinc with anxiety.
This mineral is responsible for adequate neurotransmitter function in neurons and for adaptation to stress.
The benefit of lettuce in anxiety is due to lactucine, a compound that has a calming and relaxing effect, also helping in cases of insomnia.
It is found most in the stem of the plant and when they are fresh.
The brain needs vitamin B to function properly.
When you lack it, you may experience confusion, irritability, or anxiety.
In addition to the egg, other foods rich in vitamin B are pork or beef.
13-Foods high in tryptophan
The amino acid tryptophan can reduce anxiety and promote better sleep.
Examples of tryptophan foods are: chicken, cheese, soy products, eggs, tofu, turkey, nuts, milk, pumpkin seeds, peanuts, sesame seeds.
In addition to stimulating the sensation of satiety, the lentils are high in magnesium and calcium, minerals that promote relaxation.
On the other hand, it increases the production of serotonin, which reduces anxiety and improves mood and well-being.
Lean meat (chicken, turkey, rabbit) is especially rich in tryptophan, which becomes serotonin.
In addition, it possesses carbohydrates necessary for the brain to be able to absorb tryptophan.
Vitamin B fights anxiety by affecting the production of neurotransmitters in your brain.
Some sources of vitamin B are:
- Pantothenic acid: eggs, yeast, legumes
- Biotin: peanuts, cauliflower, arrows
- Riboflavin: liver, cottage cheese
- Folate: green leafy vegetables, seeds, citrus
- B-6: cereal grains, pulses
- B-12: salmon, eggs, cheese
- Niacin: meat, wheat, mushrooms.
Other eating habits to follow:
- Taking a breakfast that includes protein: taking protein at breakfast will allow you to feel full for longer and maintain your sugar levels stable for energy at the beginning of the day
- Drink lots of water: dehydration can affect your mood
- Avoid alcohol: the immediate effect of alcohol is calming, but being processed can cause anxiety and sleep problems
- Limit or Avoid Caffeine: Caffeinated drinks can make you feel excited or nervous and interfere with sleep
- Take light supper to sleep well. Avoid overeating or high fat foods
- Eat 4-5 times a day and a balanced diet (the Mediterranean diet is fine).
Finally, pay attention to how you feel about some meals. The effect of each food is different in each person; Those that some people can benefit you can harm you.
If with changes of habits like doing sport, Learn relaxation techniques Or change of diet does not improve, you may have to go to a professional to rate your case.
To what foods have you served for anxiety? I am interested in your opinion. Thanks!