Have you been feeling anxious lately? If so, you’re not alone. Anxiety is a wide-spread issue that affects millions of people every day. The symptoms can vary from feeling jittery, cold sweats to grinding teeth. However, most people agree that, regardless of how anxiety makes them feel, it’s never a good experience.
Studies suggest that around 40 million adults in the US have anxiety, and numbers are increasing. Reducing anxiety will certainly help with a more peaceful life.
It’s always recommended to seek out support and guidance from a medical professional if any condition is interfering in your life to any significant degree. However, if you’re wrestling with anxiety, you can try a few strategies at home too. Adjusting your diet while you investigate other health and wellness solutions could help you to bring an end to, or at least reduce, your anxiety.
Here are some foods to try adding into your daily food intake that have been shown to help with anxiety:
Brazil nuts
It has been said that Brazil nuts are probably one of the best foods for anxiety, Brazil nuts uplift your mood, thanks to higher doses of selenium. Selenium reduces inflammation, which is commonly at higher levels for someone who suffers from anxiety. Selenium is also an antioxidant, excellent for reducing cell damage.
Brazil nuts give you a handy boost of selenium, along with some extra vitamin E – another antioxidant that may be effective at reducing anxiety. Some research even indicates that low levels of vitamin E may contribute to increased risks of depression and stress.
Pumpkin seeds
Ideal for snacking, pumpkin seeds are a healthy treat, and a great tool for the fight against anxiety.
These handy seeds contain high doses of potassium, which is great for regulating the balance of electrolytes in your body and even aids in reducing blood pressure in some cases. Eating foods rich in potassium, like bananas and pumpkin seeds, could help reduce anxiety and stress.
Pumpkin seeds also give you a dose of zinc. According to studies, zinc deficiency could increase your chances of challenges with anxiety, stress, and depression. That’s because zinc is essential for brain and nerve functioning.
Fatty fish
Your doctor has probably already recommended getting more fatty fish into your diet for a variety of reasons. Products like sardines, mackerel, salmon and herring are rich in Omega-3.
The Omega-3 fatty acid makes a huge difference to your cognitive functioning and mental health. Recent research also shows that eating too much omega 6 and not enough omega 3 could heighten your risk of anxiety and mood disorders.
Omega-3 foods are also brimming with alpha-linolenic acid, which provides two essential fatty acids known as DHA and EPA. These substances assist with reducing inflammation, regulating neurotransmitters, and promoting healthy brain function.
Dark chocolate
I must admit that any time I see chocolate as a possible health benefit, I’m ready to try it. Experts believe that dark chocolate could be the key to reducing feelings of anxiety and stress. One study conducted in 2014 found that just 40g of dark chocolate could help to reduce stress in students. Other studies have also explored the benefits of dark chocolate on mood.
Scientists aren’t totally sure why dark chocolate has such a positive impact on stress and anxiety. However, experts do champion the substance as a source of valuable flavonoids, which could help to reduce neuroinflammation.
Dark chocolate also increases serotonin in the brain. Serotonin is a neurotransmitter that helps to regulate your behavior, memory, sleep, and mood. It could also be the key to relieving anxiety. Try choosing dark chocolate with 70% cocoa or more for the best results. My favorite is the 90% because of the slight bitterness that sets of the richness of this lovely “good for you” treat.
Eggs
Start your morning with some fresh eggs, and you might find that you feel better all day. Egg yolks are beneficial to battling depression and anxiety because they’re rich in vitamin D. Eggs are also a good source of protein. As complete sources of protein, eggs contain all the amino acids you need to ensure growth and development in the body. Eggs are also a decent source of tryptophan, which is an amino acid valuable for the creation of serotonin.
Yogurt
Have you ever just craved a nice cup of yogurt? Your brain could benefit from an occasional indulgence. Yogurt contains a lot of healthy bacteria, and emerging evidence suggests that gut health can have an impact on your mental well being too.
Bacteria in fermented products have been found to have a positive impact on brain health. According to reviews, the substance could also reduce some of the more common inflammatory issues in the body.
One study from 2015 found that fermented foods are effective at reducing feelings of social anxiety in younger people. You might find that eating yogurt before a job interview makes you feel more confident or at ease. Be selective when you choose, and get organic yogurt, when possible, but always without added sugar or other unhealthy ingredients.
Chamomile
Perhaps the best-known ingredient for anxiety-reducing tea, chamomile is a beloved herbal remedy for a range of issues. This substance is anti-inflammatory, as well as having high doses of antioxidants and antibacterial substances.
Many people believe that chamomile flavonoids can assist with reducing feelings of anxiety and stress. Studies have found that although chamomile hasn’t been shown to actually prevent anxiety, it can help you to overcome symptoms as they happen.
If you struggle with anxiety, try incorporating some or all of these foods into your meals on a daily basis. They’re nutritious, satisfying, and delicious!
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