Anxiety and depression cannot be cured or treated by miracle food, but there are a few dietary changes we can make that have been shown to improve our mood. If you’re like the rest of us, you’d prefer to eat foods that are satisfying, nourishing, and free of harmful ingredients.
Nuts like almonds, pistachios, and walnuts are rich sources of the antioxidant vitamin E and mineral zinc, both beneficial for enhancing the immune system. In addition, those nuts are an excellent source of B vitamins, which are known to assist the body in better managing stress because nuts include a high proportion of “good” fats.
You may feel less depressed if you eat many antioxidant-rich foods, such as these. Nuts, beans, walnuts, and green vegetables are all excellent sources.
There are beneficial bacteria called “probiotics” found in fermented foods such as miso and tempeh that dwell in the gastrointestinal system and aid the body’s natural defenses against foreign invaders. Increasing your intake of probiotics may help maintain a healthy gut flora, which may positively affect the gut-brain link.
Swiss Chard and other leafy greens like spinach are good sources for those concerned about releasing the stress-inducing hormone cortisol in their bodies and wanting to increase their magnesium intake. Wilted greens can be added to soups, pasta, and rice recipes or sautéed with olive oil and garlic for a flavorful side dish.
If you don’t like it, you may substitute any leafy green — kale, collard greens, or Swiss chard — in its place. Magnesium is the key, as it may help you feel more relaxed. Get enough of that mineral to keep things in balance.
Quercetin, an antioxidant found in cherries, can help alleviate stress. An overall reduction in anxiety and depression symptoms and improved well-being has been associated with a diet rich in fruits and vegetables. Several studies have found that eating five or more servings of fruits and vegetables each day positively affects mood.
If you’re experiencing muscle tension, sip a glass of water to replenish your B vitamins, protein, vitamin D, and bone-building calcium to ease the pain. Low-fat (1%) and skim options are best. Enjoy some with whole-grain cereal in the morning, or sip some chocolate milk before bedtime to help you get a good night’s rest if you prefer.
It’s possible that salmon can help you relax. Vitamin D and the omega-3 fatty acids EPA and DHA are among the nutrients it provides, which help maintain a healthy brain. This may also help your brain adapt to new situations, allowing you to deal with anxiety-inducing events more effectively. Vitamin D has also been shown to reduce anxiety and depression symptoms. Low incidences of adverse mood problems were found in one 2020 meta-analysis of vitamin D supplements.
Cocoa flavonoids protect your cells from damage. As antioxidants, they may help lower blood pressure, increase brain and heart circulation, and alleviate anxiety. The darker the chocolate, the better, but don’t go overboard. Caffeine in chocolate can worsen anxiety, and no one needs a lot of fat and calories.
At the end of the two weeks, their research partners rated those who took tryptophan more agreeable than those who didn’t. In addition, tryptophan can be found in various other foods, including seeds, almonds, tofu, seafood, lentils, oats, and eggs.
11Matcha Green Tea
Matcha is another calming food. L-Thiamine, an amino acid found in matcha green tea, has been shown to have anti-anxiety and soothing properties. Due to its high antioxidant content, matcha green tea also benefits the immune system and reduces the risk of heart disease.
According to preliminary research findings, combining vitamins C and E and foliate may help minimize oxidative stress, leading to chronic inflammation. In addition, they may aid in the creation of serotonin, a neurotransmitter linked to feelings of happiness and well-being.
Omega-3 fatty acids, which may help alleviate symptoms of depression and anxiety, can be found in these fish. That may be because of their ability to reduce inflammation. For some who find sardines too fishy to eat, salmon or albacore tuna may be a better option.
The combination of vitamin B6 and magnesium in this nutrient-dense fruit may aid in the generation of serotonin in the brain. Additionally, slicing an avocado into your omelet, salad, or smoothie can provide fiber and beneficial fats to your meal.
Caffeine is the problem here, and it may either be a blessing or a burden. As many as four cups of black coffee a day appears to be safe for the vast majority of people. A lot more can make you nervous and agitated, but some people are more susceptible to this.
16Plain Greek Yogurt
Stress-relieving and mood-stabilizing elements can be found in yogurt, but it also contains beneficial bacteria known as probiotics. For breakfasts, snacks, and dips, look for simple, unsweetened versions with at least five strains of live and active cultures on the ingredients list.
Folic acid, vitamin C, and several B vitamins are all found in cabbage, which is why some people believe it can assist with anxiety. Bacteria break down sugar and other ingredients when left to ferment — stew in their juices. These “good” bacteria keep your digestive system in good shape. Serotonin, a relaxing brain neurotransmitter, is partially synthesized by these cells.
A calf’s liver is preferred; however, liver from a chicken can also be used. Both have a high concentration of B vitamins and folic acid, which aid in producing brain chemicals that influence mood. Avocados and almonds are good sources of B vitamins, but they don’t contain B12, which can harm your mood and energy level. Eggs, fish, and chicken are all excellent sources of B12 if you don’t want to eat the liver.
Aside from providing an energy boost, carbohydrate-rich foods also cause your brain to release the feel-good chemical serotonin. Whole-grain snacks like cereals, pretzels, bread, and crackers are also a good source of additional fiber.
20Citrus Fruits And Bell Peppers
Antioxidant properties in vitamin C found in these fruits may help reduce inflammation and protect cells from damage that may lead to feelings of anxiety.