In today’s busy and stressful world, anxiety has become a common occurrence for many people. While various treatments are available, adopting a healthy lifestyle that includes a balanced diet can contribute significantly to anxiety management. Read on to discover superfoods that reduce anxiety!
In a world where stress and anxiety seem to lurk around every corner, wouldn’t it be wonderful if we could find some relief in the foods we eat? Imagine having a secret stash of superfoods that not only please your taste buds but also work their magic on 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’s explore these superfoods for reducing anxiety.
How can superfoods help reduce anxiety?
Superfoods to reduce anxiety
1. Blueberries
2. Salmon
3. Bananas
Bananas are a good source of magnesium. A 2004 study published in the European Journal of Clinical Nutrition suggested that magnesium supplementation may improve mood. One large banana contains 37 mg of magnesium which helps lower blood pressure. Banana helps maintain a lower heart rate and also helps control anxiety, restlessness and mood swings, says Shelatkar.
4. Complex carbohydrates
The nutrition expert explains that whole-grain complex carbohydrates keep you from feeling down by providing a slow release of energy into your bloodstream. Carbohydrates in the brain are known to increase levels of serotonin, sometimes referred to as the “happiness hormone.” To maintain your energy and happiness, make sure each meaningful meal is spaced out and contains oats, whole wheat, quinoa, barley or other whole grains.
5. Citrus
The highest concentrations of vitamin C are found in citrus fruits, which also aid in stress management. Vitamin C has been shown to reduce emotional and physical stress, possibly by lowering cortisol levels, says Shelatkar. The hormone cortisol, also known as the “fight or flight” hormone, is released when you are under stress and has been linked to a number of medical ailments.
6. Beans and legumes
A systematic review published in Nutrients in 2017 assessed the impact of legume consumption on markers of mental health. The review indicated that the consumption of legumes can have a positive effect on reducing anxiety and improving mood due to their nutrient composition. Chickpeas, lentils, beans and other legumes contain antioxidants, vitamin B6 and magnesium. They can be used as an alternative to red meat in sautes and stir-fry recipes because they are powerful sources of protein.
While foods alone can’t cure anxiety disorders, incorporating them into your diet can be a valuable addition to your overall anxiety management strategy. Remember to consult a healthcare professional for a comprehensive approach to managing anxiety, but don’t underestimate the power of nourishing your body with these anxiety-reducing superfoods. By taking care of your diet and embracing a holistic lifestyle, you can take significant steps towards achieving a calmer and more balanced state of mind!
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