Do you often feel anxious and depressed? Well, make a change in your lifestyle and get rid of anxiety. For instance, limit the doses of alcohol, caffeine and smoking, as well as participate in more social gatherings. But what do you think about your daily diet? The eating habits always effect on your physical and mental health. That’s why; it is always recommended that you should eat a healthy and balanced diet if you want to keep yourself free from anxiety and depression. In my last post, I’ve discussed memory-boosting foods, here, I’m going to discuss 25 foods that relieve anxiety.
Some recent studies have shown that if you experience anxiety, stress or panic attack, you should make some modification to your diet. Healthy eating is one of the best ways to manage stress and anxiety. Try consuming those foods that can keep you hydrated, because dehydration is a well-known cause of anxiety. According to a study, dehydration effects on your overall health about 25% with persistent or more stress. Furthermore, foods containing magnesium, zinc, B vitamins, vitamin B12, and antioxidants are also advantageous to deal with stress. So, increase the intake of these anxiety-relieving foods and stay happy and healthy.
Here, I’ve rounded up a list of some healthiest foods that can relieve stress. These foods contain a lot of powerful antioxidants, nutrients, minerals and vitamins, such as B Vitamins, tryptophan, Omega-3 fatty acids, fiber and protein which have been correlated with brain health and stress relief. Have a look at them!
According to various studies, depression has been associated with the low levels of folic acid. Therefore, add asparagus to your daily diet because it contains a significant content of mood-enhancing nutrient, folic acid.
An imbalance of zinc to copper has been linked to anxiety. Oysters are potent to balance the proper mineral ratio and minimize your stress level as they contain zinc and other nutrients.
Along with having a large amount of potassium and monounsaturated fat, Avocados are a rich source of stress-relieving B vitamins. B Vitamins are essential for healthy nerves and brain cells. Eat avocados in any form and keep yourself relaxed.
Sip on chamomile tea because it has become a popular natural anti-anxiety medicine. This mild tea contains antioxidants which are significantly potent to decrease anxiety symptoms.
Blueberries are a handful pack of antioxidants and vitamin C, which are well known as stress-busters. When you’re stressed or anxious, your body needs vitamin C and antioxidants which may help in repairing the nervous cells. So, start consuming blueberries by making a snack with yogurt.
Curcuminoids are the powerful antioxidants found in turmeric, which have a neuroprotective quality. This spicy not only helps boost your mood but also protects you from anxiety disorders.
Greek yogurt is also included in the list of foods that decrease anxiety. It is full of low-fat protein and other nutrients which can improve mental energy, alertness and reaction time.
If you love meat, try eating organ meats. They are an excellent source of nutrients needed to reduce anxiety, such as vitamin D and zinc. Liver is abundant in B Vitamins, which can make your mood better and offer you a feel of well-being.
Whole grain products are considered very useful to relieve anxiety or stress. Whole grains are a great source of fiber, protein, vitamins, minerals and complex carbs that can make you calmer. Therefore, you should eat quinoa, oats, brown rice, pasta and whole grain bread, etc. on a regular basis.
Want to keep yourself stress-free? Include almonds into your diet. Almonds are an excellent source of vitamins B2 and E, which may help boost the immune system during the stress. Just make a habit of consuming a quarter cup of almonds each day and notice the difference.
A glass of milk before bed is one of the most efficient remedies for insomnia and restlessness. The reason is that milk is full of vitamin B2 & B12, protein, calcium, and antioxidants which can lower your blood pressure and relieve muscle spasms caused by feeling anxious.
Some studies have also found that people who drink a dark chocolate drink or eat 1.5 ounces of dark chocolate each day, they feel calmer and active than those who don’t.
Start your day by drinking a glass of fresh orange juice at breakfast. That’s because oranges contain vitamin C, which is best known to lower blood pressure and reduce the stress as well.
Put more fish in your dish to relieve stress and anxiety. It is a natural source of omega-3 fatty acids which can help in keeping cortisol and adrenaline from spiking when you’re feeling stressed. So, consume at least 4 ounces salmon three times a week and enjoy a stress-free life.
When you’re feeling anxious or stressed, your brain needs a broad range of B vitamins to operate optimally. And eggs are one of the richest sources of B vitamins, choline, and other nutrients. They can make your brain healthy and reduce stress or anxiety.
Spinach contains magnesium that aids in regulating cortisol levels and promoting the feelings of wellbeing. A recent study shows that an average cup of spinach fills 40% of your daily need.
Green tea is rich in an amino acid, named L-theanine, which has been associated with having calming effects. So, add a cup of green tea to your daily diet and stay calm and stress-free.
Turkey promotes sound sleep and reduces tiredness because of having amino acid and tryptophan. The tryptophan found in turkey signals your brain to release the feel-good chemical, serotonin that can promote calmness.
Oatmeal is also one of the stress-reducing foods that help reduce the anxiety. However, it is important to note that you should choose thick-cut and old fashioned oats instead of instant oatmeal. The coarse oats are rich in fiber and harder to digest.
Do you often feel stress or anxious? If so, you should include pumpkin seeds into your balanced diet. They are higher in tryptophan, an essential amino acid which can reduce anxiety and give you a feel of soothing.
Sweet potatoes are one of the foods that can reduce anxiety. They are sweet, delectable and packed with nutrients, such as fiber and carotenoids which can keep you stress-free and calm.
Cashews are naturally delicious with a huge amount of zinc. This powerful nutrient helps you in reducing anxiety and depression.
Like many other plants, garlic is also full of powerful antioxidants. These toxins neutralize free radicals and relieve stress and fatigue. Garlic also boosts your immune system because stress weakens it.
Walnuts are a great source of omega-3 fatty acid and other polyphenols which help prevent memory loss. These nuts also reduce anxiety and give you a feel of relaxation.
Red peppers contain vitamin C twice as much as the oranges have. A lot of studies have also shown that diets packed with vitamin C-rich foods may lower blood pressure and help prevent anxiety and depression.
Some other useful ways to Manage Anxiety Naturally:
If you often feel stressed or anxious, incorporate the following activities with the consumption of stress-relieving foods to make yourself stress-free.
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