Anxiety affects millions of people around the globe on a daily basis.
Everyone, at some point, experiences anxiety in their life. But it’s when the symptoms last for months that they can become problematic.
Anxiety disorders are commonplace amongst a significant portion of the population. These disorders can cause all sorts of unwanted suffering to those who experience them. The symptoms of anxiety vary, with some becoming extreme in nature. Anxiety can cause fear, irritability, excessive worry, muscle tension, difficulty concentrating, issues within relationships, heart issues, chest tightness, and others. The longterm effects of these symptoms can cause emotional, mental, and physical harm.
There are many ways to manage and overcome anxiety. These ways include therapy with mental health professionals and coaches, medications, psychotherapy techniques such as cognitive-behavioral therapy, meditation, and exercise.
But research has shown that eating a well balanced and healthy diet can also have a positive effect on reducing anxiety.
Below are some of the foods that have been shown to improve the symptoms caused by anxiety.
10 FOODS THAT HELP REDUCE ANXIETY
EGGS
One of the ultimate breakfast foods, eggs, have been shown to help fight against the symptoms of anxiety. Egg yolks are a good source of vitamin D. Eggs are also a complete protein, meaning they contain all of the essential amino acids that help the body grow and develop. One of the amino acids that eggs contain is called tryptophan. This particular amino acid helps create serotonin, which is a neurotransmitter with many healthy qualities including regulating mood, sleep, memory, and behavior. Serotonin is also thought to help relieve anxiety and improve brain function.
ASPARAGUS
Asparagus is rich in fiber, potassium, vitamins A, C, E, and K. In addition, asparagus also contains the trace mineral, chromium. Asparagus has these vitamins and minerals, so it’s been linked to helping reduce anxiety.
BRAZIL NUTS
Brazil nuts are high in the essential trace mineral selenium. And this is a good thing since selenium helps reduce inflammation, which is often heightened when someone has a mood disorder, such as anxiety. However, the recommended amount for an adult is 400 micrograms (mcg) per day. Brazil nuts also have other antioxidants and vitamins, such as vitamin E, which can help with reducing anxiety and even depression.
SALMON
Specifically wild Alaskan salmon, contain omega-3 fatty acids which have been linked to both cognitive function and mental health. In addition, omega-3 rich foods (such as salmon) have been shown to help promote healthy brain function and reduce inflammation.
BLACK BEANS
Anxiety is thought to be connected with a lowered totaled antioxidant state. Therefore, it’s believed that foods high in antioxidants are good for improving anxiety. Black beans are one of the foods the USDA designated as high in antioxidants.
APPLES
The old adage “An apple a day keeps the doctor away” may hold more truth than fiction. Apples are high in antioxidants, fiber, and vitamin C. Therefore, apples have many health benefits that include helping to reduce the effects of anxiety.
SPINACH
This leafy green is known as a superfood because of the nutrients it provides. Spinach is rich in iron, calcium, and magnesium. And spinach is also listed on the USDA’s list of foods high in antioxidants. You can incorporate spinach into almost any meal, and it’s relatively inexpensive as well.
PUMPKIN SEEDS
These seeds are a great source of potassium. Potassium helps in regulating electrolyte balance and managing blood pressure. Potassium-rich foods have been linked to reducing stress and anxiety. And pumpkin seeds are a source of the mineral zinc. Zinc deficiency has been linked to negative moods and is largely stored in the part of the brain involved with emotions.
DARK CHOCOLATE
Who said all healthy foods have to be fruits and vegetables? Dark chocolate has been linked to lowering stress and anxiety. There have been many studies that have shown dark chocolate’s effect on reducing anxiety. Dark chocolate is rich in polyphenols, tryptophan, and magnesium. Recommendations for dark chocolate say to aim for 70 or more percent, while sticking to smaller servings because of the sugar and fats.
YOGURT
Because Yogurt contains the healthful bacteria, Lactobacillus and Bifidobacteria, it’s been linked to having positive effects on the brain. Yogurt may also be good for having an anti-inflammatory effect on the body. Yogurt and other fermented foods can help with natural gut bacteria, and help reduce stress and anxiety. This article can help in choosing the right yogurt for your health needs.
IN REVIEW
- Anxiety is a major issue affecting millions of people
- There are many ways to fight anxiety, but diet may be the most underrated
- There are many foods associated with helping reduce stress and anxiety
- Incorporating a healthier diet into your lifestyle is an excellent way to help minimize the negative effects of anxiety
If you have any questions or would like a free anxiety coaching consultation – contact me at brad@upplifter.com!
Although we strive to provide accurate general information, the information presented here is not a substitute for any kind of professional advice, and you should not rely solely on this information. Always consult a professional in the medical and health area for your particular needs and circumstances prior-to making any medical or health-related decisions. For your health-related questions, please seek the advice of a licensed physician or any other qualified health care provider immediately.
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