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Science-Backed Foods that reduce anxiety and depression
The occasional anxiety is normal in the lives of many people. However, this can become recurring disorders that have intense and excessive worries, fears about daily situations. Often in anxiety disorders, there are repeated episodes of terror that peak in a matter of minutes.
In fact, anxiety disorder is linked to poor brain health, and medication is sometimes needed to treat it.
In addition to medications, there are other strategies that can help reduce anxiety symptoms, such as exercise and deep breathing.
Now, there are foods that you can eat to help reduce natural anxiety relief the severity of symptoms, mainly due to their brain-stimulating properties.
Here is 6 Food That Help Natural Anxiety Relief
1. Salmon
Salmon can be beneficial in reducing anxiety because it contains nutrients that promote brain health, including vitamin D and omega-3 fatty acids, eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).
EPA and DHA can help regulate neurotransmitters like dopamine and serotonin, which can have calming and relaxing properties.
Additionally, these fatty acids can reduce inflammation and prevent brain cell deficiencies that lead to the development of mental disorders such as anxiety.
Adequate amounts, EPA and DHA, can also promote the brain's ability to adapt to changes, allowing it to better handle the stressors that trigger anxiety symptoms. See study >>.
Similarly, vitamin D has been studied for the positive effects it can have in improving the levels of calming neurotransmitters. In this sense, a few servings of salmon a week may be enough to promote natural anxiety relief.
Eating Atlantic salmon at least three times a week for five months has been shown to reduce anxiety, in contrast to eating other meats like chicken, pork, or beef. In addition, it improves the symptoms associated with anxiety, such as heart rate and its variation. See the study >>
2. Chamomile
Chamomile is an herb that contains high amounts of antioxidants that reduce inflammation, which can lower the risk of anxiety.
Several studies have associated chamomile with relief from anxiety. For example, they found that those patients with a generalized anxiety disorder (GAD) experienced a significant reduction in symptoms after consuming chamomile extract. Reliable source .>>
Other studies have found similar results, verifying that those who consumed chamomile extract for eight weeks had reduced symptoms of depression and anxiety.
3. Green tea
Green tea contains L-theanine, an amino acid that has been studied for the positive effects it can have on brain health and reducing anxiety. Trusted source. >>
In a small study ( see ), people who consumed L-theanine experienced a reduction in the response to psychological stress commonly associated with anxiety, such as increased heart rate.
Another study found that a drink containing L-theanine can lower levels of cortisol, a stress hormone related to anxiety.
The L-theanine has the potential to prevent over - excite nerves. Additionally, L-theanine can increase GABA, dopamine, and serotonin, neurotransmitters that have anti-anxiety effects. Trusted source >>
In addition, green tea contains epigallocatechin gallate (EGCG) , an antioxidant indicated to promote brain health, and which plays a role in reducing certain symptoms, by also increasing GABA in the brain.
The beneficial properties of L-theanine and EGCG may be reason enough to drink several cups of green tea a day, thus reducing psychological distress.
4. Turmeric
Turmeric is a spice that contains curcumin, a compound that studies associate with brain health and prevention of anxiety disorders.
Other studies suggest that curcumin can increase the omega-3 fatty acid DHA in the brain, helping the body to synthesize it more efficiently.
Curcumin also has powerful antioxidant and anti-inflammatory properties that have been shown to prevent damage to brain cells.
It should be noted that all these effects are due in part to curcumin's ability to reduce inflammatory markers, such as cytokines, which are related to the development of anxiety.
Additionally, consumption of curcumin has been shown to increase antioxidant levels in the blood, which tend to be low in people with anxiety. Trusted source >>
5. Yogurt
If you suffer from anxiety, yogurt is a great food to include in your diet. The probiotics found in some types of yogurt can improve your well-being, including mental health. Trusted source .>>
Studies have shown that probiotic foods like yogurt can promote mental health and brain function by inhibiting free radicals and neurotoxins, which can damage nerve tissue in the brain and lead to anxiety.
In one study, anxious people who ate probiotic yogurt daily were better able to cope with stress, in contrast to those who ate probiotic-free yogurt.
Another study in women who consumed 125 grams of yogurt twice a day for a month showed better functioning of the brain regions that control emotions and sensation, which may be associated with lower levels of natural anxiety relief.
It is important to note that not all yogurt contains probiotics. For the benefits of probiotics, choose a yogurt that has live active cultures listed as an ingredient.
6. Dark Chocolate
Dark chocolate contains flavanols, a type of antioxidant that improves blood flow to the brain, which benefits brain function. As a result, it improves the brain's ability to adapt to stressful situations, which can lead to anxiety and other mood disorders. Trusted source >>
Some researchers suggest that dark chocolate's role in brain health may be due to its taste, which can be comforting for people with mood disorders.
According to studies, eating dark chocolate twice a day for two weeks improves the levels of stress hormones commonly associated with anxiety, such as catecholamines and cortisol. Trusted source. >>
Eating dark chocolate has also been shown to increase serotonin levels, which can help reduce the stress that leads to anxiety. Trusted source .>>
For example, in a study of highly stressed individuals, participants revealed significantly lower levels of stress after consuming 40 grams of dark chocolate every day for a period of two weeks. Trusted source.
However, keep in mind that dark chocolate should be consumed in moderation as it is high in calories and easy to overeat. 1 to 1.5 ounces is a reasonable serving size.
Other Foods That Can Control Anxiety
While the following foods have not been specifically studied for their anti-anxiety effects, their rich nutrients can improve related symptoms.
1. Turkey, Bananas and Oats
These are good sources of the amino acid tryptophan, which is converted to serotonin in the body, promoting relaxation and relief from anxiety.
2. Eggs, Meat, and Dairy Products
They provide high-quality protein, including essential amino acids that produce the neurotransmitters dopamine and serotonin, which have the potential to improve mental health.
3. Chia seeds
The chia seeds are a good source of fatty acids omega-3 to stimulate the brain and help with reduce anxiety also natural anxiety relief.
4. Citrus Fruits and Peppers
Fruits are rich in vitamin C with antioxidant properties that can help reduce inflammation and prevent damage to cells that can promote anxiety.
5. Almonds
Almonds provide a significant amount of vitamin E, which has been studied for its role in preventing anxiety.
6. Blueberries
Blueberries are rich in vitamin C and other antioxidants such as flavonoids, which have been studied for their ability to improve brain health, and therefore help relieve anxiety.source (1)
Here we explain 10 Natural Remedies for Anxiety and Depression.
ReplyDeleteThere are plenty of remedies for anxiety in your kitchen. Following these remedies or changing the daily schedule, you can improve your life.