When it comes to foods that reduce anxiety, there are plenty of options to choose from. In this blog post, we will provide you with a list of foods that have been shown to help ease feelings of anxiety. So if you're looking for ways to keep calm and eat well, read on!
Did you know that the way you eat not only impacts your physical health but has a strong influence on your feelings? That's because eating properly can ease bad symptoms or intensify them.
So, thinking about your well-being, we list the main foods that reduce anxiety to always have in the pantry. Take a look.
But is anxiety really that dangerous?
Anxiety is that unpleasant feeling of fear and tension. Depending on the level of intensity, anxiety can cause various physical and mental damage, ranging from headaches and muscle pain, gastric and digestive problems to obesity, for example. In addition, insomnia, lack of memory, irritability and lack of concentration can also be associated with this emotional condition.
Are there foods that decrease anxiety?
The good news is that food can contribute to reducing and controlling anxiety. In general, the recommendation is to include foods rich in magnesium, selenium, omega-3, fiber, probiotics and tryptophan in your routine.
These nutrients act in the regulation of the intestinal microbiota and increase the production of serotonin, the famous hormone of happiness, that is, which promotes that pleasant feeling of relaxation.
Here are the foods that relieve stress and help you live more balanced.
Dark chocolate: Chocolate has long been known for its ability to improve mood. That's because it contains tryptophan, an amino acid that acts on the production of serotonin. A 2013 study published in the Journal of Psychopharmacology found that people who ate 40 grams of dark chocolate a day for two weeks had lower levels of stress hormones.
Nuts and Seeds: Nuts and seeds are foods rich in magnesium, a mineral that has a calming effect on the body. In addition, they are excellent sources of omega-36 fats, which also have a protective effect against anxiety. A 2014 study published in the Journal of Nutrition found that people who ate foods rich in magnesium and omega-36 were less likely to be anxious.
Eggs: Eggs are a good source of tryptophan, an amino acid that acts on the production of serotonin. In addition, they are rich in choline, a nutrient that helps improve memory and concentration.
Fish, lean meats, milk and cheese: These foods are excellent sources of selenium, a mineral that has a calming effect on the body.
Probiotic foods: Probiotic foods are rich in live and active cultures that help promote the growth of good bacteria in the gut. A healthy gut microbiome is essential for good mental health.
What fruits are good for anxiety?
There are also some fruits that can help ease anxiety symptoms. They are tasty, healthy and super easy options to insert into your routine:
Passion fruit: Passion fruit is rich in vitamins C and B, which have anxiety-reducing properties. It also contains magnesium, a mineral that has a calming effect on the body.
Citrus fruits: Citrus fruits are rich in vitamin C, an important nutrient for the immune system. In addition, they have a high content of flavonoids, substances that act as antioxidants and have anxiety-reducing properties.
Bananas: Bananas are a good source of tryptophan, an amino acid that acts on the production of serotonin. In addition, they are rich in magnesium, a mineral that has a calming effect on the body.
What makes anxiety worse?
On the other hand, there are some ingredients that can worsen anxiety symptoms and body imbalance. In general, they are foods associated with changes in blood glucose (the famous "blood sugar") and serotonin production. In addition, stimulants can have a negative effect on those who already suffer from stress and anxiety. So here's what to avoid:
- Sugar, sweets and sugary drinks in general;
- White flour, cakes, cookies and white breads;
- Caffeine, present in coffee, energy drinks, mate tea, green tea and black tea;
- Excessive alcoholic beverages;
- Other ultra-processed foods, such as processed foods, stuffed cookies, packaged snacks and fast foods, for example.
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If you suffer from anxiety, it is important to be aware of the foods that can help or worsen your symptoms. Include foods that reduce anxiety on the menu and avoid those that can make you more nervous. A balanced diet is essential for good mental health. Do you have any tips on foods that relieve stress? Share with us in the comments!