Foods that Help Ease Anxiety

Adding nutrient-dense foods rich in herbs, fruits, and vegetables to your diet benefits brain function and helps ease anxiety symptoms. Therefore, depressed people are advised to follow a diet containing eggs, fatty fish, almonds, chamomile, turmeric, and pumpkin seeds.

Anxiety is a widespread mental health condition, affecting a large number of people around the world. It’s a collective term used to describe a cluster of mental and physical disorders. Its various forms including nervousness, tension, social anxiety, and phobias usually interfere with your daily life.

However, symptoms of such mental disorders vary from person to person. Some people experience the symptoms off and on while some live with the symptoms throughout their lives. Anxiety symptoms affecting a person more than six months is an indication of generalized anxiety disorder (GAD). 

The most prominent symptoms of generalized anxiety disorder include:

• Muscle tension.
• Fear.
• Excessive worry about future events.
• The problem is concentrating.
• Irritability.
• Elevated heart rate.
• Chest tightness.
• Heart palpitations.

The major problem is maintaining social, personal, and professional relationships.

The treatment mostly starts with a course of medication. However, doctors often treat GAD with a combination of therapies and strategies, including breathing techniques, cognitive behavioral therapy, talk therapy, and lifestyle changes.

Sometimes, the conventional treatment options do not work long-term and doctors need to apply some unique treatment plan to ease anxiety symptoms. However, recent research suggests that several foods can help support your brain function and help ease anxiety symptoms as well. Proper nutrition helps improve the symptoms with the help of brain-boosting properties of certain nutrients.

Here are some foods and beverages that may help ease anxiety symptoms.

Foods that Help Ease Anxiety Symptoms

According to studies a healthier dietary pattern rich in nutrients can help release anxiety, in some cases. However, medical research supports the idea that dietary intake along with medication courses and therapy can be more advantageous for help ease of anxiety symptoms. Here is a list of such foods. Consuming these foods can help reduce anxiety.

Eggs

Eggs are rich in vitamin D and protein. They are rich in complete protein meaning they have all the essential amino acids your body needs for development and growth. A special protein named tryptophan is also found in eggs that helps create serotonin. Serotonin is a hormone produced in your brain and regulates the different functions in your body, including your blood platelet number, bowel movements, behavior, sleep habits, mood, and memory. This chemical neurotransmitter is also best for improving your brain functions and ease anxiety symptoms. You cannot take it directly from food or treatment supplements however these sources can boost the reactions of serotonin in your brain. Studies also suggest that a good diet and healthy gut microbiota may help ease anxiety symptoms. However, more research is needed to confirm the reality of this theory.

Fatty Fish

Fatty fish are rich in omega-3s. Omega-3s are the most effective source to build a strong relationship between your mental health and cognitive function. You can add different types of fatty fish to your diet, including herring, trout, mackerel, sardines, and salmon. Omega-3s-containing foods are also rich in alpha-linolenic acid with two of the most essential fatty acids, known as docosahexaenoic acid and eicosapentaenoic acid. 

Research reveals that DHA and EPA regulate neurotransmitters, promote healthy brain function, and reduce inflammation. People who are victims of substance misuse were reported with reduced levels of anxiety after the use of EPA and DHA supplements. These supplements contain a more pure and concentrated form of required nutrients as compared to food.

Therefore, healthcare providers and researchers have agreed to the point that omega-3s are polyunsaturated fatty acid supplements, associated with ease anxiety symptoms. According to the current recommendations, adding at least two servings of fatty fish per week is the best choice for people who are experiencing anxiety symptoms and depression. Research also proposed that some types of fatty fish like sardines and salmon are also rich in vitamin D. Thus, proving it best for managing your mood disorders caused by anxiety. Because low levels of vitamin D are directly linked with anxiety and depression. Taking high doses of supplements can cause side effects. Therefore, it is advised to eat fatty fish for this purpose. It is not only the natural way but also a safe method to decrease anxiety. 

Other studies also suggest that mood swings in pregnant women and older people due to anxiety are also associated with lower levels of vitamin D and proteins.

Pumpkin Seeds

These are an unbeatable source of potassium and help manage your blood pressure and regulate the electrolyte balance in your body. 

According to a 2009 study, a lack of magnesium and potassium in your body is directly associated with lower levels of cortisol, a stress-causing hormone released by your adrenal glands. Pumpkin seeds and bananas are potassium-rich foods that may help reduce anxiety symptoms whenever you are in a depression phase.

According to recent research, pumpkin seeds are a good source of minerals like zinc. Zinc plays a crucial role in maintaining your mood. Its low levels cause mood disorders, depression, and anxiety. Thus, the research findings show that the increased levels of zinc mineral can help improve your mood disorders in depressed situations. This theory also supports the idea that zinc is important for nerve and brain development. Zinc is stirred in large quantities in the brain regions involved in balancing your emotions and feelings. 

Chamomile

This herb is popular due to its advantageous effects for reducing anxiety. It is an anti-inflammatory and antioxidant substance that may help lower the inflammation in your body caused by anxiety. Scientific and anatomical research explains that chamomile has amazing effects in regulating brain neurotransmitters that are associated with your mood, including gamma-aminobutyric acid, serotonin, and dopamine. It also regulates the hypothalamic-pituitary-adrenocortical axis which is the central part of the brain, where your body first responds to anxiety.

Some studies support the association between anxiety relief and chamomile extract. A control experiment involving around 147 people has shown the tests that generalized anxiety disorder can be reduced after consuming 1200 milligrams of chamomile extract a day. People who do not use chamomile are found with more severe anxiety disorder in this experiment.  Although the study has low approval from nutritionists and healthcare professionals, the researchers are still trying to provide enough statistical power to demonstrate cause-and-effects of this theory.

These results are promising but more research is necessary to evaluate the effects of chamomile tea as an anti-anxiety extract.

Turmeric

This is a popular spice rich in a special chemical called curcumin. This chemical compound is characterized by its role in preventing anxiety symptoms and promoting brain health. Turmeric is well known for its highly antioxidant and anti-inflammatory properties. It also helps to protect brain cells from damage caused by oxidative stress and chronic inflammation. 

In addition, studies also suggest curcumin supports the conversion of omega-3s into DHA that helps increase the DHA levels in your brain. 

An experiment involving a small number of people who have diabetes shows the results that consumption of nano-curcumin supplements for a few weeks by these diabetic people results in decreased anxiety scores as compared to a placebo. However, some nutritionists still disagree with this theory. Therefore, we need more research to confirm that incorporating turmeric into your diet can reduce anxiety. 

Dark Chocolate

It contains certain plant compounds called Flavonols. Adding a small quantity of dark chocolate into your daily diet can lower the risks of anxiety and depression attacks. 

According to studies, the flavonoids found in dark chocolate are effective in improving neuroprotective effects in your brain cells and promoting brain function. Flavonols are also considered best to increase the blood flow towards your brain which may promote the cell-signaling quality of your neurotransmitters. These effects help you in adjusting to some stressful situations that can cause anxiety and mood disorders.

Researchers also suggest that the taste of dark chocolate also affects your brain function as it provides smoothness and comfort to those who have mood disorders.

A small study involving random people of different ages concluded that consuming dark chocolate had significantly lower anxiety symptoms as compared to those who seldom ate dark chocolate. 

In addition, a study reveals that cocoa-rich foods enhance your mental abilities and improve mood disorders.

However, it is advised to eat dark chocolate in moderate quantities, as it’s high calories can disturb your weight management.

Yogurt

This fermented product is rich in probiotics that improve your well-being in several aspects. Healthy bacteria found in yogurt are beneficial for your mental health. research promotes the idea that probiotics found in yogurt support your gut-brain axis. Health gut bacteria improve the intricate system between your brain and gastrointestinal tract. Therefore, probiotics-containing foods are recommended for promoting brain health and brain functions as well. They are considered best for increasing serotonin, a mood-boosting neurotransmitter, and decreasing inflammation.

Probiotic consumption is associated with many benefits such as improved quality of life in postmenopausal females, and reduction in stress and anxiety. However, more human trials are required to explore the exact relationship between anxiety and yogurt consumption. In addition, it is a fact that all yogurt is not rich in probiotics thus not beneficial for mental health. Therefore, it is necessary to choose a yogurt full of active cultures listed in its ingredients.

Green Tea

An important amino acid L-theanine is found in green tea and is considered best for promoting your mental health. In a control experiment, people who consumed green tea were reported with less anxiety symptoms and decreased levels of cortisol, as compared to those who didn’t take green tea regularly. In addition, studies have shown that L-theanine found in green tea has the potential to prevent your nerves from becoming stressed or over-excited. Moreover, L-theanine can increase the levels of dopamine, serotonin GABA which are effective in reducing anxiety symptoms. 

Green tea also contains antioxidant compounds allied with epigallocatechin which play a crucial role in reducing certain symptoms of brain disorders including anxiety. Moreover, the amazing combination of antioxidants, anti-inflammatory compounds, EGCG, and L-theanine make green tea a supernatural beverage that promotes calmness and alleviates anxiety. However, more research is needed.

Brazil Nuts

These are rich in selenium which is an effective remedy for decreasing inflammation linked with anxiety. Selenium is an antioxidant and works to regulate mood disorders and prevent cell damage. Some vegetables and animal products are also rich in selenium. However, it is found in larger quantities in Brazil nuts. Too much consumption of selenium can cause side effects. Therefore its maximum limit for per day use is recommended as 300 micro-grams. Remember, it’s a high dose or eating more than three Brazil nuts per day can cause severe disease. 

In addition, Brazil nuts also contain vitamin E which is also beneficial to ease anxiety symptoms. 

Conclusion

Healthy brain function requires a healthy and well-balanced diet. Nutrient-dense foods containing anti-inflammatory and antioxidant compounds such as minerals and vitamins are characterized as helpful in reducing oxidative stress and inflammation. 

Anxiety is a mental disorder that can be treated with a multitude of approaches., along with effective medication and therapy. However, studies conclude that your food may also help ease anxiety symptoms. For this purpose, you can incorporate foods that are rich in antioxidants and are minimally processed. However there is not enough proof as medical research that can support that anxiety can be treated completely with foods. However, you can incorporate some of the listed above into your diet after discussion with your healthcare provider because adding such foods to your diet can be an effective way to promote your brain health. But never replace any medication or medical therapy with food for anxiety treatment.