Six foods that can help to tackle anxiety

These six foods are proven to help you when you’re feeling anxious, and the science behind why they work is pretty cool. Here’s what each one does for your body:
1. Avocado6-2g of fat-it contains monounsaturated fatty acids which can reduce inflammation in the brain connected to anxiety3
2. Eggs7% choline-an essential nutrient that helps with mood regulation4
3. Walnuts12% omega 3 fats5
4. Spinach11 minerals, including magnesium and folate6
5. Olive Oil13 phytonutrients like polyphenols7 ─ a powerful antioxidant that protects against oxidative stress89 10 11 12
6Curry14 curcumin, an anti-inflammatory compound found in turmeric root15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83 84 85 86 87 88 89 90 91 92 93 94 95 96 97 98 99 100 101 102 103 104 105 106 107 108 109 110 111 112 113 114 115 116 117 118 119 120 121 122 123 124 125 126 127 128 129 130 131 132 133 134 135 136 137 138 139 140 141 142 143 144 145 146 147 148 149 150 151 152 153 154 155 156 157 158 159 160 161 162 163 164 165 166 167 168 169 170 171 172 173 174 175 176 177 178 179 180 181 182 183 184 185 186 187 188 189 190 191 192 193 194 195 196 197 198 199 200 201 202 203 204 205 206 207 208 209 210 211 212 213 214 215 216 217 218 219 220 221 222 223 224 225 226 227 228 229 230 231 232 233 234 235 236 237 238 239 240 241 242 243 244 245 246 247 248 249 250 251 252 253 254 255 256 257 258 259 260 261 262 263 264 265 266 267 268 269 270 271 272 273 274 275 276 277 278 279 280 281 282 283 284 285 286 287 288 289 290 291 292 293 294 295 296 297 298 299 300 301 302 303 304 305 306 307 308 309 310 311 312 313 314 315 316 317 318 319 320 321 322 323 324 325 326 327 328 329 330 331 332 333 334 335 336 337 338 339 340 341 342 343 344 345 346 347 348 349 350 351 352

The “foods that relax your nerves” is a list of six foods that can help to tackle anxiety.

Six foods that can help to tackle anxiety

It seems that what you eat might have a significant impact on your mental health (Picture: Getty)

We are living in a hectic era.

There’s no shame in feeling apprehensive from time to time, whether it’s about job, transitioning to post-pandemic living, or the status of the globe.

Anxiety, according to the NHS, is one of the most prevalent mental health illnesses in the world, affecting up to 5% of the UK population.

The good news is that there are a variety of solutions for dealing with anxious emotions, ranging from seeing your doctor about therapy choices to practicing mindfulness.

Along with other treatment options such as talking therapy or medication, you may make lifestyle changes that will benefit not just your physical health but also your mental health.

According to Karine Patel, Registered Dietician and Nutritionist for Dietitian Fit & Co, there are a number of foods that can help aid you in your journey to reduce stress and anxiety.

What are these six superfoods, exactly?

Yoghurt

Yoghurt - superfood - probiotics

Probiotics included in yogurt may help to lessen inflammation (Picture: Getty)

Yogurt, particularly those containing active probiotics, is beneficial to the intellect (a type of healthy bacteria).

‘Having more good gut flora may be connected to better mental health,’ Karine told Metro.co.uk.

This is because more healthy gut bacteria may assist ‘boost production of ‘feel-good’ neurotransmitters like serotonin, which is mostly present in our digestive system,’ according to her.

‘While more study is required, there is some growing data to suggest how probiotics might assist the gut-brain-axis,’ she noted.

Nuts from Brazil

Nuts from Brazil - superfood

Selium is found in these unique nuts. (Getty Images)

Did you know that persons with anxiety problems have greater levels of inflammation?

This is why foods like Nuts from Brazil, which contain selium, can be helpful – because selium is a mineral that reduces inflammation.

‘However, too much selenium may be harmful,’ says the author. Karine continued.

‘3-4 Nuts from Brazil a day will provide you with more than the recommended 400mcg dose.’

Eggs

Eggs as a superfood

An amino acid found in eggs aids in the production of serotonin. (Getty Images)

Karine claims that eggs include two crucial nutrients that may help with mental health: vitamin D and the amino acid tryptophan.

Because tryptophan is required for the production of the neurotransmitter serotonin, the more tryptophan we consume, the more likely we are to produce this vital feel-good hormone.

Meanwhile, egg yolks are high in Vitamin D, which, as Karine points out, persons with anxiety and depression have reduced amounts of.

‘To satisfy needs for Vitamin D, supplementation and sunshine exposure are typically suggested, but please consult your healthcare expert first,’ she said.

chocolate (dark)

chocolate (dark) superfood

The flavonals in chocolate (dark) can help improve our mood (Picture: Getty)

chocolate (dark) is not only delicious, but as Karine points out, it also contains antioxidants called flavonols.

This is significant, according to Karine, since research shows that flavonols may improve your mood and boost blood flow to the brain, which can help you feel less worried.

She added that it’s recommended to eat chocolate (dark) with 70% cocoa, so ditch milk varieties if you’re looking for a healthy boost.

Sardines

Sardines.

These little fish should not be overlooked (Picture: Getty)

I hope you like seafood! Sardines include the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), according to Karine (DHA). Sardines are also a good source of Vitamin D.

‘These nutrients may assist control brain chemical messengers dopamine and serotonin,’ Karine noted, ‘which have been linked to a decreased risk of despair and anxiety.’

She also said that if sardines are too fishy for you, salmon and trout are suitable alternatives.

Avocado

Avocado

Avocados are loaded with nutrients. (Getty Images)

It’s no surprise that we all enjoy avocado on toast these days; it’s packed with nutrients.

‘Avocado is high in potassium, vitamin B, and magnesium, all of which have been associated to a reduction in anxiety symptoms,’ Karine said.

‘Potassium regulates brain and nerve activities, and a deficit may produce uneasiness and anxiety.

‘Vitamin B aids in the creation of serotonin, a mood-regulating neurotransmitter, and a deficiency may raise the likelihood of anxiety symptoms.

Finally, magnesium is involved in the body’s stress response. It’s been shown that getting enough of may help with anxiety and stress.’

See also: Lifestyle

That’s all there is to it. Six meals that may assist you in living a less hectic and worried existence.

‘We want to emphasize that food cannot heal anxiety and should not be used in place of other therapies,’ Karine told Metro.co.uk.

‘However, with medicine and treatment, some foods may help lower the intensity of symptoms by improving brain function and mental well-being.’

Do you need assistance with your mental health?

Mind is a mental health organisation that may be reached by calling 0300 123 3393 or texting 86463.

The email address for Mind is [email protected]

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