One of the most common psychological disorders is anxiety. Are you searching the remedies or foods to treat depression and anxiety?
No worries we are here to guide you to improve your diet that can help you feel better mentally.
But remember that food cannot treat anxiety or depression on its own, some foods have been linked to possible mood-enhancing effects.
10 + Foods to Relieve Anxiety and Depression
Here’s a list of ten calming foods that reduce anxiety and depression:
Avocados
Avocados are high in heart-friendly fats and stress-reducing B vitamins, which may aid in reducing anxiety. B vitamins, such as thiamine, riboflavin, and niacin, can have beneficial effects on the nervous system.
Serotonin, which affects mood, is one of the neurotransmitters that the body produces with the aid of vitamin B6. They also include vitamin E, a substance necessary for healthy skin, eyesight, and reproduction. Additionally, it has been linked to red blood cell synthesis, blood vessel expansion, and cognitive function.
As a vitamin that dissolves in fat, vitamin E is only present in foods with a significant amount of fat, such as nuts and avocados.
Fish
Fish that contain high levels of omega-3 fatty acids include salmon, mackerel, tuna, sardines, trout, and herring.
The health-promoting omega-3 fatty acids, such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are best found in fatty fish. (1)
By interacting with neurotransmitters and reducing inflammation, omega-3 fatty acids help keep your brain healthy. According to some studies, eating salmon three times each week helped reduce mental instability and anxiety symptoms.
Oatmeal
This type of carb is called a complex carb because it enters your body gradually and releases energy gradually, which may prevent you from feeling restless.
Additionally, it may increase levels of serotonin, a brain chemical that improves mood.
Dark Chocolate
Dark chocolate may help to lessen feelings of anxiety. The high flavanol content of dark chocolate, a plant chemical associated with reduced mental stress and enhanced blood flow, which can become limited when you feel anxious
But it also has a good amount of substances that reduce stress, such as magnesium zinc, copper, and manganese.
Increased anxiety symptoms are also linked to low levels of these three minerals.
Probiotics
Some yogurts contain probiotics, or good bacteria, which may enhance your physical and mental wellness.
Yogurt and other probiotic foods may also improve mental health and brain function by lowering inflammation and increasing the generation of neurotransmitters that improve mood, like serotonin. (2)
Turmeric
Curcumin, a compound found in turmeric, is known to support brain function and defend against anxiety disorders.
Turmeric, which has a high level of antioxidant and anti-inflammatory characteristics, may aid in preventing brain cell deterioration caused by oxidative stress and chronic inflammation.
Green Leafy Vegetables
Magnesium, which plays a crucial role in maintaining bone health, is abundant in leafy greens. Many researches show that these foods may also be useful for treating anxiety. However, some supplements have been demonstrated to ease minor symptoms,
Vegetables in the leafy greens group include: Spinach, Kale, and Swiss chard
But magnesium is not the only factor. kale and spinach are also excellent providers of vitamin C. Vitamin C deficiency has been associated with greater levels of stress and anxiety.
Brazilian nut
Brazil nuts are an excellent source of minerals, plant-based protein, and beneficial fats. The antioxidants vitamin E and selenium are very abundant in them.
Both contribute to reducing inflammation and offering cell protection. According to some research, selenium consumption is linked to happier moods, less anxiety, and a decreased likelihood of depression.
Anxiety Reveling Seeds
It’s a source of tryptophan that also contains potassium and zinc in pumpkin seeds. Zinc aids in the development of the brain and neurological system. Zinc may help treat mood problems and lessen the signs of anxiety.
Berries
Berries are a wonderful source of various mood-enhancing compounds. Blueberries, in particular, are rich in antioxidant flavonoids that possess anti-inflammatory properties.
These flavonoids have the potential to decrease stress-related inflammation and safeguard against cellular damage caused by stress.
Strawberries, on the other hand, are also beneficial for stress reduction. They contain melatonin and vitamin C, which can contribute to a sense of calmness and well-being.
Turkey
Tryptophan, an amino acid found in Turkey, can be used by the body to make serotonin. One neurotransmitter that influences your mood is serotonin.
According to research, eating meals high in tryptophan improves mood and lessens symptoms of anxiety and depression.
Citrus fruits
Citrus fruits, such as grapefruits and oranges, are packed with vitamin C. This essential vitamin has been found to help lower cortisol levels in the body, which can lead to a reduction in both the physical and psychological effects of stress.
Including citrus fruits in your diet can be a beneficial way to support your overall well-being and manage stress levels.
Conclusion
Managing anxiety is a complex task that involves various strategies to achieve effective results.
In addition to medications and therapy, introduce specific foods into your diet that support mental health, alleviate anxiety symptoms, and promote overall brain health.
Above mentioned foods and minimally-processed foods that are rich in antioxidants in your diet are a great way to support brain health and enhance your overall well-being.