Top 6 Foods to Reduce Anxiety and Stress

In a world where stress and anxiety seem to lurk around every corner. It would be nice if we could find some relief from the food we ate. Imagine that you have a secret superfood. Plenty to not only satisfy your taste buds. but also works the magic in your mind. Incorporating certain foods into your daily routine can provide essential nutrients and compounds that promote relaxation, reduce stress and improve overall well-being. Let us explore such superfoods to reduce anxiety.

How do superfoods help reduce anxiety?

While Health Shots contacted fitness and nutrition expert Rohit Shelatkar, He explains that stress and anxiety are caused by the body’s increased production of cortisol in people. during these times People tend to eat excessive amounts of processed, sweet and salty foods. Although these high-fat foods may temporarily improve our mood and stimulate the brain’s pleasure centers But in the end, these foods do more harm than good. and increased susceptibility to depression and anxiety. “Caffeine, processed meat, and high-sugar foods All increase cortisol levels and worsen anxiety symptoms,” Chelatkar says. In addition to proteins and vitamins, there are some superfoods that can help reduce anxiety and body issues like stress, depression and fatigue.
Best Foods to Reduce Anxiety
There are a variety of foods that can help you fight anxiety and find peace! Image Courtesy: Adobe Stock

Best Foods to Reduce Anxiety

1. Blueberry

Blueberries aren’t just delicious. but also full of antioxidants especially the anthocyanin which has been shown to have a stress-reducing effect These antioxidants help combat oxidative stress and inflammation. Both of which are associated with anxiety disorders. A study published in the Journal of Nutritional Science showed that blueberry supplementation improved mood and reduced symptoms of depression and anxiety in young adults. Adding a handful of blueberries to your diet every day can help boost your mental health naturally.

2. Salmon

Fatty fish like salmon are rich in omega-3 fatty acids, especially EPA (ecosapentaenoic acid) and DHA (docosahexaenoic acid). It has been linked to improving oxidative stress and regulating anxiety by improving brain function,” says Shelatkar. Regular consumption of salmon can be a natural source of omega-3 fatty acids and can help calm the mind. Walnuts and flaxseeds are also rich sources of omega-3 fatty acids and can be added to your diet to reduce anxiety.
Omega 3 reduces anxiety
Top up your omega-3 diet to keep your mood under control!. Image Courtesy: Adobe Stock

3. Banana

Bananas are a good source of magnesium. A 2004 study published in the European Journal of Clinical Nutrition suggests that supplementing with magnesium may improve mood. One large banana contains 37 mg of magnesium, which helps lower blood pressure. “Bananas help keep your heart rate lower. And it also helps control anxiety. jitters and mood swings,” Shelatkar said.

4. Complex carbohydrates

Nutrition experts explain that complex carbohydrates from whole grains help keep you from feeling bad by slowly releasing energy into your bloodstream. Carbohydrates in the brain are known to increase serotonin levels. which is sometimes called “Happiness Hormone” to keep you energetic and happy. Make sure that each of your key meals is well spaced and contains oats, whole wheat, quinoa, barley, or other whole grains.

5. Citrus fruits

The highest concentrations of vitamin C can be found in citrus fruits. which also helps in managing stress “Vitamin C has been proven to reduce emotional and physical stress. It may lower cortisol levels,” says Shelatkar. Cortisol, known as the ‘fight or flight’ hormone, is released during stressful situations and has been linked to a number of medical disorders.

Citrus fruits to reduce anxiety
Citrus fruits are not only good for your health, they can also calm your anxiety! Image Courtesy: Shutterstock

6. Nuts and Legumes

A systematic review published in Nutrients in 2017 assessed the impact of legume consumption on markers of mental health. The review indicates that legume consumption may have beneficial effects in reducing anxiety and improving mood due to their nutrient composition. Chickpeas, lentils, beans, and other legumes. Contains antioxidants, vitamin B6 and magnesium. It can be used as a substitute for red meat in stir-fry and stir-fry recipes. Because it is a source of energy that is rich in protein.

Although diet alone cannot cure anxiety disorders, But incorporating it into your diet can be a valuable addition to your overall anxiety management strategy. Be sure to consult a health professional for a comprehensive approach to managing anxiety. But don’t underestimate the power of nourishing your body with these anxiety-reducing superfoods. Taking care of your diet and living a holistic lifestyle can help you move on to a more peaceful and balanced state of mind!

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