It has been said that, ‘we are what we eat’ this not only effects just our physical bodies, but also true for our moods and the way that we feel. So eating foods that are known to affect how we feel is important in regulating and helping our mood and reducing anxiety/stress.
It has been found that these 9 foods can help to reduce anxiety.
1. Brazil Nuts are high in selenium, which may improve mood by helping to reduce inflammation. Selenium is also an antioxidant which helps prevent cell damage and is also anti-carcinogenic which helps prevent cancer from developing. (Note, no more than 3 or 4 brazil nuts a day).
Other sources of selenium are nuts, animal products, vegetables, such as mushrooms and soybeans. Don’t consume too much selenium as it can have side effects, such as stomach discomfort, headache and rash.
Nuts are known also to be a good source of vitamin E an anti-oxidant, also beneficial for treating anxiety.
2. Fatty Fish such as salmon, mackerel, sardines, trout and herring are known to be high in Omega-3 which contributes to cognitive function, helping mental health. It has been found that eating too much Omega 6 and not enough Omega 3 can increase risk of anxiety. Omega 3 produces EPA (eicosapentaenoic) & DHA (docosahexaenoic) which regulate neurotransmitters reducing inflammation and promoting healthy brain function. Two servings of fatty fish a week is the current recommendation.
3. Eggs are a good source of Vitamin D and an excellent source of protein, which means it, contains the essential amino acids to promote growth and development in the body. The chemical neurotransmitter serotonin is also in eggs, which helps to regulate mood, sleep, memory and behaviour. Again serotonin is thought to improve brain function and relieve anxiety.
4. Pumpkin Seeds contain potassium, which help electrolyte balance and manage blood pressure. Potassium-rich foods such as pumpkin and bananas may help reduce symptoms of anxiety. The mineral zinc is contained in pumpkin seeds, is essential for brain and nerve development and the largest storage sites of zinc in the body are in the brain regions involved with emotions.
5. Dark chocolate or cocoa has long been associated with improving mood, though it’s unclear why. Dark chocolate is a rich source of polyphenols, especially flavonoids which might reduce neuro-inflammation and cell death in the brain as well as improve blood flow. Dark chocolate has high tryptophan content which is used by the body to turn into mood-enhancing neurotransmitters such as serotonin in the brain. It is also a good source of magnesium which may reduce symptoms of depression. It should be remembered when choosing dark chocolate, choose 70 percent or more, but be careful as it still has added sugars and fats, so only 1-3grams is appropriate.
6. Turmeric is a spice used in Indian and South-East Asian cooking. The active ingredient in turmeric is curcumin which reduces inflammation or oxidative stress this may be the reason it helps lower anxiety, especially in people experiencing mood disorders. Also curcumin in the diet increases DHA which may reduce anxiety. Turmeric is easy to add to the diet as it has minimal flavour, so goes well in smoothies, curries and casserole dishes.
7. Chamomile tea has been used as a herbal remedy around the world because of its anti-inflammatory properties; such as anti-bacterial, antioxidant and relaxant properties. Flavonoids present in chamomile maybe where the relaxant and anti-anxiety properties come from. It is readily available and safe to use in high doses.
8. Yogurt contains healthful bacteria Lactobaccilus and Bifidobacteria. These bacteria and fermented products have positive effects on the brain health. Chronic inflammation maybe partly responsible for anxiety, stress and depression, yogurt and other dairy products may also produce an anti-inflammable effect on the body. Fermented foods in the diet can benefit the natural gut bacteria and may reduce anxiety and stress in the body.
Fermented foods include cheese, sauerkraut, kimchi and fermented soy products.
9. Green Tea contains an amino acid called theanine which has an anti-anxiety and calming effect and may increase the production of serotonin and dopamine. Green Tea is easy to add to the diet. It is also a suitable replacement for soft drinks, coffee and alcoholic beverages.