First off, you should not feel embarrassed if you have anxiety. Mental health is just as important as physical health and it should always be addressed, not shoved down deep inside and never discussed. When you don’t deal with your anxiety, it can send you into full panic mode and cause you to spiral out of control. Information to help remedy anxiety is readily available, and we will discuss the best foods to reduce symptoms in this article.
The National Institute of Mental Health estimates that 40 million American adults have anxiety, making it the most common mental illness in the United States. While various therapies and medications exist to relieve anxiety symptoms, taking a nutritional approach to manage anxiety is a healthy and viable option. It is recommended for people with anxiety to eat a balanced diet that consists of fruits, vegetables, nuts, seeds, whole grains, and legumes.
People with anxiety are encouraged to avoid simple carbohydrates, processed foods, refined sugars, and refined grains because these foods can alter the gut-brain axis. Roughly 95% of serotonin receptors are found in the lining of the gut, so establishing healthier gut flora via a healthy diet may reduce symptoms of anxiety, and even depression. Add the following foods to your diet to provide anxiety relief.
Avocado
Avocados contain vitamin B6, which assists with the production of neurotransmitters like serotonin. B vitamins, including riboflavin, niacin, and thiamine, have been known to positively affect the nervous system, and a deficiency in these vitamins has been linked to an increased risk of anxiety. Avocados are rich in stress-relieving B vitamins and vitamin E, which is needed for red blood cell production and it helps to widen blood vessels.
Saffron
Saffron is one of the most prized spices in the world, and it has been used in healing practices for centuries. While it has been traditionally used to remedy joint pain, sleep troubles, and respiratory illnesses, recent studies have shown that saffron can boost serotonin levels and reduce anxiety, stress, and depression. In fact, it has comparable antidepressant effects to Prozac and Tofranil.
Chamomile
Most people are familiar with chamomile because drinking chamomile tea at night is an effective way to naturally calm the body and mind. Many studies have examined the link between chamomile and anxiety reduction. The results indicated that people with general anxiety disorder experienced a reduction in symptoms after consuming chamomile extract.
Almonds
Almonds are excellent sources of magnesium, which is an essential nutrient for overall health. Research has shown that inadequate magnesium intake may reduce the amount of serotonin in the brain. Other studies found that magnesium exhibited the ability to reduce anxiety-related symptoms. Get your magnesium from almonds, avocados, Brazil nuts, figs, pumpkin seeds, spinach, bananas, and quinoa.
Sweet Potato
Known for being an excellent source of beta-carotene, the sweet potato is commonly consumed to benefit eyesight. New research confirms that it is rich in tryptophan, which is an essential amino acid that converts into serotonin in the body. It may also help to boost immune function, reduce muscle cramps, and regulate heart function.
Turmeric
From assisting with inflammation reduction to relieving anxiety symptoms, it seems as though turmeric is beneficial for just about everything. Curcumin, the active compound in turmeric, has exhibited anti-anxiety effects. What’s more interesting is that the anti-inflammatory properties of curcumin work to reduce inflammatory markers, including cytokines, which are linked to an increased risk of anxiety. Finally, curcumin helps to boost blood antioxidant levels, which are typically low in people with anxiety.
