Anxiety is like an uninvited guest. It can strike when you least expect it. Anxiety is a feeling of unease that can range from mild to severe and includes worry or fear. Everybody at one stage in their life has experienced anxiety symptoms.
Many people experience this feeling which can lead to other mental and physical health conditions. When a person suffers from anxiety, medication is frequently required as the primary course of treatment. However, a variety of strategies are available to help reduce its symptoms, ranging from exercise to breathing techniques. You can also eat anti-anxiety foods, which may help support brain function and reduce the severity of your symptoms.
Here are eight anti-anxiety meals you can add to your diet to reduce the frequency of its occurrence.
Fatty fish
Omega-3 fatty acids, found in salmon, tuna, and sardines, have been shown to reduce anxiety. A 2014 study discovered that eating salmon three times a week reduced self-reported pressure in men. A study published in Brain, Behavior, and Immunity found that medical students who supplemented their diet with omega-3 had a 20% reduction in anxiety symptoms. For maximum brain benefits, consume fatty fish at least twice a week.
Avocados
Avocados are high in B vitamins, which help produce the neurotransmitters serotonin and dopamine, influencing mood. B vitamin deficiencies have been linked to increased anxiety in some people. Avocados are also high in brain-healthy fats, which may help prevent stress.
Eggs
In recent years, eggs have experienced a culinary renaissance, which benefits people suffering from anxiety. Eggs contain tryptophan, an amino acid that produces the neurotransmitter serotonin, which makes it a great anti-anxiety food.
Pumpkin seeds
Pumpkin seeds are high in anti-anxiety nutrients such as magnesium, B vitamins, and zinc. According to research published in 2017, magnesium helps reduce anxiety and B vitamins help lower mental stress. Zinc can also help with stress management.
Tumeric
Turmeric is a spice that contains curcumin, a compound that has been studied for its role in brain health and the prevention of anxiety disorders. Curcumin, which has high antioxidant and anti-inflammatory properties, may help to prevent brain cell damage caused by chronic inflammation and oxidative stress.
Yoghurt
Probiotics, or healthy bacteria, in some types of yoghurt may benefit your overall health, including your mental health.
Furthermore, probiotic foods like yoghurt may improve mental health and brain function by decreasing inflammation and increasing the production of mood-enhancing neurotransmitters like serotonin.
Green tea
Green tea contains L-theanine, an amino acid that has been studied for its potential benefits to brain health and anxiety. It also contains epigallocatechin gallate (EGCG), an antioxidant linked to improved brain health. It may help to alleviate some symptoms by increasing GABA levels in the brain.
Almond
Almonds are high in several nutrients that are thought to improve brain function, including vitamin E and healthy fats.
Some animal studies have discovered that almonds can reduce oxidative stress and inflammation, which may play a role in the development of anxiety. Almonds may also have mood-enhancing properties.
Anxiety is a mental health condition requiring various approaches to manage effectively. Anti-anxiety foods, medication, and therapy help support and reduce anxiety symptoms and promote better brain health.
Need to see a doctor? See one online HERE.