As of 2021, roughly 7.6 percent of the world’s total population will be affected by anxiety, making it one of the most common mental health illnesses.
It is an umbrella term used to describe a variety of disorders, such as generalized anxiety disorder, social anxiety, and phobias. It is generally characterized by constant feelings of tension, worry, and nervousness that can interfere with daily life. According to the findings of certain studies, maintaining a healthy diet may help reduce the effects of anxiety.
Here in this article, we will discuss foods that can help with your anxiety.
5 Foods To Help With Anxiety
Omega-3s are abundant in fatty fish such as salmon, mackerel, sardines, trout, and herring. Omega-3 fatty acids have a substantial association with cognitive performance and mental wellbeing.
It includes vitamin D and omega-3 fatty acids, eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA) (DHA). These nutrients may help regulate the calming and relaxing neurotransmitters dopamine and serotonin.
This may also enhance your brain’s adaptability, enabling you to better manage anxiety-provoking situations.
Vitamin D has also been investigated for its anti-anxiety and anti-depressant properties. A meta-analysis conducted in 2020 revealed a correlation between vitamin D administration and a lower prevalence of negative mood disorders.
Egg yolks, particularly those from chickens kept on pasture, are another excellent source of vitamin D.
Additionally, eggs are an excellent source of protein. They are a complete protein, including all the essential amino acids required for growth and development by the organism.
Eggs contain tryptophan, an amino acid that aids in the production of serotonin.
The herb chamomile may help reduce anxiety. It contains antioxidants and anti-inflammatory properties, which may help reduce anxiety-related inflammation.
Chamomile is believed to help regulate mood-related neurotransmitters such as serotonin, dopamine, and gamma-aminobutyric acid. However, the mechanisms are unclear (GABA). In addition, it may help regulate the hypothalamic-pituitary-adrenocortical (HPA) axis, a key stress response pathway in the body.
Yogurt And Berries
Include yogurt in your morning routine to obtain beneficial probiotics for the brain. Not only is it an easy breakfast, but it has also been shown to reduce stress.
Probiotics may play a role in reducing anxiety symptoms and balancing mood, according to research involving mice and people with IBS, anxiety, and depression.
Add some fresh blueberries to those anxiety-fighting nutrients for a double dose.
Blueberries are rich in vitamin C and antioxidants. Research should be incorporated into your diet to alleviate anxiety or depression. According to the current theory, oxidative stress can impact mental disorders.
Two hundred milligrams of L-theanine found in green tea have been shown to reduce anxiety and stress within one to three hours. A typical cup of tea contains approximately 25 milligrams of caffeine and takes about 30 minutes to two hours to take effect.
L-theanine produces calming effects and increases dopamine, GABA levels, and serotonin in the parts of the brain responsible for hormones, metabolism (hypothalamus), and memory (hippocampus) when it begins to work.