It is proved that certain vitamins and minerals such as vitamin B12 and magnesium, reduce the level of anxiety.
Of course, you need to remember that food alone can not cope with anxiety. If you are experiencing the symptoms of anxiety disorder, you should talk to a physician or therapist.
Here are 9 foods that can reduce anxiety:
1. Leafy greens and legumes – foods rich in magnesium.
In 2012 in the journal Neuropharmacology published a study. It talked about the relationship between high levels of anxiety in mice and the fact that they eat foods with low magnesium content.
You will increase the amount of magnesium in the diet, if you add foods such as leafy greens, legumes (i.e., soybeans and peanuts) and whole grains.
2. Oysters and cashew nuts – foods that contain zinc.
Indian journal of pharmacology in 2013 the results of a new study. Scientists reported that zinc reduces anxious behavior in male rats. A small study conducted medical center Dr. Pfeiffer. It was found that treatment with zinc reduces the symptoms of anxiety.
Zinc is found in oysters, beef and cashews. However, more research is needed to understand what is the role of zinc in reducing the level of anxiety.
3. Dairy products foods with high calcium content.
It is known that calcium reduces the level of cortisol – a stress hormone which causes anxiety.
In 2012, Korean researchers published a paper in Nutrition Research and Practice. They said that middle-aged women develop depression if their diet was low in calcium.
Excellent sources of calcium – dairy products such as milk and cheese, and green leafy vegetables – Kale Kale and greens.
4. Salmon, tuna and other fatty fish – foods with omega-3.
Neuroscientists have proven that foods high in omega-3 fatty acids lower the level of brain chemicals that cause anxiety.
Barry Sears, Ph. D., wrote an article for the magazine Psychology Today. In it the scientist said that omega 3 fight cellular inflammation in the brain that occur due to emissions of arachidonic acid – omega 6 fatty acids.
“When the brain is inflamed, its only protection is a sufficient level of anti – inflammatory omega-3 fatty acids. But what happens when the level of omega-3 fatty acids in the brain is low? Response: increased neuroinflammation and the constant disruption of signal transmission between the nerves,” writes Sears.
5. Probiotic foods (sauerkraut) and prebiotic foods (whole grains).
In 2015 in the journal Psychiatry Research, a study was published. It talked about the potential link between probiotics and lower levels of social anxiety.
Probiotics are foods with live microorganisms, which, in turn, improve the health of “good” bacteria. There are many products with probiotics from pickles and sauerkraut to sour milk and yogurt.
Products with prebiotics normalize the microflora balance in the gut. They also reduce cortisol levels, which reduces anxiety. It’s products, such as whole grains, bananas and soybeans.
6. Meat, poultry and dairy products with vitamin B12.
B vitamins affect the production of chemicals in the brain, including those that regulate our mood. B12 is especially important. It supports healthy nerve cells and red blood cells and is also involved in the creation of DNA. Therefore, a lack of B12 cause anxiety and depression.
The main sources of B12 – clams and beef liver. Also, this vitamin is found in meat, fish, poultry, eggs, dairy products and some nutritional products such as Breakfast cereals.
B vitamins are also found in walnuts, almonds, cashews, bananas, avocados and tomatoes.
7. Turkey, eggs and cheese – foods that contain tryptophan.
Tryptophan is an amino acid. It is necessary for the production of serotonin – neurochemical, which affects the feeling of happiness.
In 2014, scientists learned about the relationship between affective disorders and how much of tryptophan gets people food. It turned out that young people who eat lots of foods with tryptophan, are less likely to suffer from depression and anxiety.
Turkey meat is a great example of a food that contains a lot of tryptophan. Also, this amino acid is in eggs, cheese and pumpkin seeds.
8. Oranges and other foods with vitamin C.
Everyone knows that vitamin C strengthens the immune system. But it also reduces the anxiety.
In 2003, researchers from Germany found that this vitamin helps to manage stress. They conducted an experiment in which participants performed a speech in public, and solve math problems.
Half of the participants received 1000 mg of vitamin C. Those who did not take vitamin showed clear signs of stress. They had high cortisol levels and high blood pressure.
In 2015, a study was conducted which showed that vitamin C helps to lower stress levels in students.
Oranges – the most famous example of a product rich in vitamin C. But this substance is also found in strawberries, broccoli and kiwi.
9. Chocolate and blueberries – antioxidant ingredients.
In 2016 in the journal Current Neuropharmacology appeared a study according to which antioxidants useful for the treatment of anxiety and depression.
There are many products with antioxidants. The best is blueberry, plum, cocoa, ginger, raisins, coffee, white tea, beans and olive oil.