Foods that can eliminate anxiety.
Anxiety is a condition that is experienced by many people in various parts of the world. Lifestyle modification, including diet, is known to relieve disturbing symptoms of anxiety.
Several studies have proven that proper nutrition can improve anxiety symptoms. The following are six foods that are known to help relieve anxiety symptoms as reported by Medical News Today.
- Fatty Fish
Fatty fish such as salmon, mackerel and sardines are known to be rich in omega 3. Omega 3 is a fatty acid that is known to have a close connection with cognitive function and mental health.
Foods rich in omega 3 such as fatty fish contain alpha linolenic acid (AHA) which contains two essential fatty acids, eicosapentaenoic acid (EPA) and docosahezaenoic acid (DHA). EPA and DHA function to regulate neurotransmitters, reduce inflammation and promote healthy brain function.
A small-scale study shows that converting the EPA and DHA supplements can reduce anxiety levels. Currently the recommendation to consume fatty fish is two servings per week. However, research shows that consuming salmon three times per week can reduce anxiety.
Some fatty fish such as salmon and sardines are also known to contain vitamin D. Vitamin D deficiency is also known to be associated with increased mood disorders such as depression and anxiety.
- Eggs
Eggs are a food source that is rich in vitamin D. In addition, eggs are also rich in complete protein so that eggs contain all the essential amino acids the body needs to grow and develop.
In addition, eggs also contain tryptophan which is an amino acid. This amino acid helps the body to produce serotonin. Serotonin is a neurotransmitter chemical that helps regulate mood, sleep, memory and behavior. Serotonin is also known to help improve brain function and relieve anxiety.
- Black Chocolate
Black chocolate or dark chocolate is considered to reduce stress and anxiety. Chocolate is known to be rich in tryptophan that the body needs to produce serotonin in the brain. Dark chocolate is also known to be rich in magnesium. Adequate magnesium intake can reduce symptoms of depression.
- Turmeric
Turmeric is a spice commonly used in Indian specialties to Central Asia. One of the active ingredients in turmeric is curcumin. Curcumin is known to help reduce anxiety by reducing inflammation and oxidative stress. Inflammation and oxidative stress are known to increase frequently in people who experience mood disorders such as anxiety and depression.
A study also proved that curcumin can reduce anxiety in obese adults. Other studies have revealed that increased intake of curcumin in your diet can also increase DHA while reducing anxiety.
- Yogurt
Yogurt is known to contain healthy bacteria such as Lactobaccilus and Bifidobacteria. There is strong evidence that these two bacteria have a good effect on brain health. The same thing applies to fermented foods.
Clinical reviews show that consumption of yogurt can reduce chronic inflammation that might cause anxiety. Other studies show that fermented foods can reduce social anxiety in young groups. Not only that, several studies also show that consumption of healthy bacteria can increase happiness in some people.
- Green Tea
Green tea contains an amino acid called theanine which has anti-anxiety and soothing effects. Theanine is also known to increase serotonin and dopamine production. A study shows that 200 mg of theanine can make a person feel more relaxed and calm while reducing pressure.
