Anti Anxiety Foods: That Can Help Reduce Anxiety Naturally

Introduction

Anti Anxiety Foods Due to today’s busy lifestyle, many types of mental problems surround a person. Such as,

• Stress
• Worry
• Depression
• Personality disorder

These mental or brain problems have a profound effect on health. Having these problems in the long term can also lead to obesity and these people are also under stress due to being overweight.

In addition to treatment and therapy, diet also plays a very important role in overcoming problems such as anxiety.

A randomized meta-analysis published in Psychosomatic Medicine in 2019 found that a healthy diet can help relieve anxiety/Depression disorders. You can eat some foods that reduce anxiety.

That’s why today we provide information on some of these foods that can help reduce the best drinks to reduce anxiety.

Click Here to read Best prevention Tips for depression

Briefly understand about Anxiety

Worrying about anything that begins to affect your daily life can be called an anxiety disorder.

In major cities in India, 15.20% of people suffer from anxiety and 80% do not get enough sleep due to insomnia, which causes symptoms of depression and anxiety.

A 2010 study reviewed and getting result of this problem the antioxidant content of 3,100 foods, spices, herbs, beverages, and supplements Where it was present that the problem of anxiety increases in people who consume less amounts of antioxidants.

Foods that help reduce anxiety

1. Fatty Fish (is Best Anti Anxiety Foods)

Fatty fish like:

• Salmon
• Mackerel
• Sardines
• Trout
• Herring

Its contain is very high in omega-3. Omega-3 is a fatty acid that has a strong association with cognitive function as well as mental health.

However, research shows that if a person eats too much of another fatty acid called omega-6 but does not get enough omega-3, it increases the risk of anxiety.

Foods high in omega-3s contain alpha-linolenic acid (ALA) which provides 2 essential fatty acids. these are very essential  fatty acids

1. Eicosapentaenoic acid (EPA)
2. Docosahexaenoic acid (DHA)

EPA and DHA regulate neurotransmitters and help with healthy brain function by reducing inflammation.

A small study on 24 people with substance abuse problems found that EPA and DHA supplementation can reduce anxiety. Therefore, at least 2 servings of fatty fish should be eaten in a week.

2. Turmeric (is good Anti Anxiety Foods)

Turmeric is very effective spice and it is commonly use in Indian and Southeast Asian dishes. The natural active ingredient present in turmeric is Curcumin.

Curcumin can help reduce anxiety by reducing inflammation and oxidative stress that often occur in people with mood disorders Such as anxiety and depression.

According to a 2015 study, Curcumin can reduce anxiety in obese people.

Another study found that adding Curcumin to the diet also increases DHA and reduces anxiety. Therefore, adding turmeric to your diet and can definitely helps reduce anxiety.

3. Yogurt (is reliable Anti Anxiety Foods)

Yogurt contains healthy bacteria, Lactobacillus and Bifidobacterial. There is plenty of evidence that bacteria and fermented products have a positive effect on brain health.

According to some research and review, yogurt and other dairy products can cause anti-inflammatory effects in the body. Some research and results are also suggests that yogurt may be partly responsible for helping to reduce anxiety, stress, and depression.

A 2015 study found that fermented foods reduce social anxiety and create happiness in some young adults.

4. Green tea (is Also Added To Anti Anxiety Foods)

Green tea contains an amino acid called theanine, which controls mood disorders due to its effects. Theanine has sedative and anxiolytic effects that can increase the production of serotonin and dopamine.

According to a 2017 review, 200 mg of theanine improved calm while reducing depression in human trials. It is easy to include green tea in your diet for the day. Therefore, by taking 2-3 less green tea per day, anxiety can be reduced.

5. Eggs (is Good Source of Anti Anxiety Foods)

Egg yolks are a very good source of vitamin D and protein. It also contains a large amount of essential amino acids which are necessary for the growth of the body in various ways.

Eggs naturally contain tryptophan, its a essential types of amino acid that helps produce serotonin. Serotonin is a natural chemical to control our neurotransmitter that regulates mood, sleep, memory, and behavior. Serotonin also improves our brain function and it is also helps to reduces anxiety.

6. Chamomile

Many people consume chamomile tea because of its anti-inflammatory, anti-bacterial, antioxidant and relaxing properties. It is believed that due to the flavonoids present in chamomile, it has the power to reduce depression. Chamomile may ease symptoms of anxiety.

7. Avocado

Mood-enhancing serotonin can also be boosted by avocados. In addition to B vitamins, it contains thiamine, riboflavin and niacin, which have a positive effect on the nervous system. Due to the deficiency of these vitamins, there have been cases of anxiety in some people.

8. Pumpkin Seeds

Pumpkin seeds are an very excellent and good source of potassium, which is helps to balancing the electrolytes in the body and controlling blood pressure of our body Pumpkin seeds having natural power to reduce the symptoms of stress, anxiety and depression.

You must include pumpkin seeds in your diet to identify the causes and symptoms of dehydration. They also contain the mineral zinc, which keeps the mood good. Healthy people can also consume pumpkin seeds.

9. Dry fruits

Cashews, Brazil nuts and hazel nuts are also rich in omega-3 fatty acids. In this natural dry fruits to reduce this problem, here comes the name of walnut at the top. Walnuts naturally works to keep our brain healthy and functional, as it is rich in omega-3 derived from plants. It is also an very excellent and good source of protein, which helps to keep blood sugar levels balanced.

Essential nutrients for anxiety

Taking in certain nutrients daily can help you reduce stress levels and maintain good mental health. They are as follows:

Zinc

Zinc helps a healthy nervous system function properly. It also proves helpful in reducing anxiety. Foods such as oysters, cashews, liver, beef and egg yolks are rich in zinc, include them in your regular diet.

Magnesium

In many researches, it has been found that people who are deficient in magnesium are more prone to anxiety problems. Eat foods rich in magnesium naturally to avoid episodes of anxiety attacks. Green leafy vegetables, such as spinach, fenugreek leaves, amaranth, legumes, nuts and seeds and whole grains are good sources of magnesium; include these foods in your daily diet.

Omega-3 Fatty Acid

Several studies suggest that omega-3 fatty acids act positively to reduce this problem. Foods such as fatty fish, chia seeds, soybeans, flaxseeds and walnuts, as well as cold-pressed olive oil, are high in omega-3 fatty acids including these essential foods in your daily diet for better results to get out your stress.

Vitamin B Complex

Vitamin B complex including thiamine, riboflavin, niacin and cobalamin help to strengthen the nervous system. Deficiencies in these vitamins have been linked to increased anxiety in some people. To keep these nutrient groups right in your body, include milk and dairy products, non-fat meats, eggs, green and leafy vegetables, beans, whole grains etc. in your regular diet.

Foods to be avoided in anxiety

Some diet related things can increase the problem of your anxiety disorder, avoid them, such as :

• Alcohol acts in a very negative way on the problem of your anxiety disorder, so stop it as soon as possible.
• Excessive caffeine content in the diet also works to increase this problem, so keep your tea and coffee intake low.
• A 2017 research study suggests that high levels of sugar in the diet can result in fluctuations in blood sugar levels and mood swings.
• Do not stick to crash diets, because of this there can always be a lack of nutrients in the body, which can cause mood changes and anxiety.

Diet plan for Anxiety

Here we are sharing a sample diet plan for a person suffering from the problem of anxiety disorder, which can be used regularly to get control of the condition:

1. Morning empty stomach – warm water (1 glass) + almonds (5-6) + walnuts (2-4)
2. Breakfast – Multigrain Bread Sandwich (2) + Cocoa Milk (1 glass)
3. Mid-Meal – Papaya (1 bowl)
4. Lunch – Wheat Bread (2) + Lauki Kofta (1 bowl) + Cucumber Raita (1 bowl)
5. Evening tea – Chamomile tea (1 cup) + Roasted Pumpkin Seeds (1-2 tsp)
6. Dinner – Pea Pulao (1 bowl) / Methi Paratha (2) + Palak Paneer (1 bowl)
7. At bedtime – Turmeric milk (1 glass)