Overtime work and social barriers make people extremely anxious? 9 foods to eat to soothe your mood
Long-term anxiety may cause “generalized anxiety disorder”. 9 foods to help eliminate tension and calm emotions
Don’t underestimate the impact of “chronic anxiety” on the body, mind and soul! If you have anxiety for more than 6 months due to work, interpersonal relationships, etc., you may be worried about “Generalized Anxiety Disorder”, which includes being prone to fear and tension, excessive worry about daily problems, irritability, and difficulty concentrating. Concentration, rapid heartbeat, muscle tightness, chest tightness, social difficulties, etc.
Generalized anxiety disorder is related to stress, and appropriate adjustments in diet can help improve it. The U.S. National Center for Biotechnology Information (NCBI) points out that foods such as fruits and vegetables, legumes, whole grains, and lean protein can help improve mood and cognitive-related diseases. Among them, 9 foods are believed to relieve anxiety and reduce the occurrence of generalized anxiety disorder:
Brazil nut. Brazil nuts are rich in selenium and vitamin E. The former can reduce the risk of inflammation, and the latter is a strong antioxidant that helps improve anxiety. It should be noted that excessive selenium may cause nausea, fatigue and neurological abnormalities. The daily intake should not exceed 400 micrograms.
Oily fish. Fish such as salmon, mackerel, and sardines are rich in Omega-3 fatty acids, which are thought to be related to cognitive function and the promotion of mental health. The EPA and DHA in oily fish can regulate neurotransmitters, reduce the risk of inflammation in the body, and help relieve anxiety.
Eggs. The “tryptophan” in eggs is a serotonin promoter, and serotonin helps regulate mood, sleep, and memory functions; while the vitamin D in egg yolk has antioxidant and anti-inflammatory effects, which can relieve emotions caused by inflammation in the body. ups and downs.
Pumpkin seeds. Rich in metal components “potassium” and “zinc”, its main function is to regulate the electrolyte balance in the body and control blood pressure, and is beneficial to reducing stress and relieving anxiety.
Dark chocolate. Past research has pointed out that the “cocoa” in dark chocolate has a stress-reducing effect, but the actual mechanism remains to be clarified. Scientists speculate that the polyphenols, flavonoids, tryptophan and magnesium in cocoa may be key ingredients that enhance nerve conduction and thus affect mood.
Turmeric. The “curcumin” in turmeric can relieve anxiety by reducing inflammation and oxidative reactions. A 2015 study linked curcumin to reducing anxiety in obese adults. In addition, curcumin is also associated with increased DHA concentrations in the body.
Chamomile. Many people use chamomile as herbal medicine or tea; and studies have confirmed that the flavonoids in chamomile do have the properties to control mood and reduce anxiety.
Yogurt. Yogurt contains bacteria such as Lactobacillus and Bifidobacterium, and studies have shown that these bacteria have a positive impact on brain health. Adding fermented foods such as yogurt to your daily diet is beneficial to intestinal peristalsis and reduces anxiety and stress.
Green tea. The amino acid “theanine” in green tea can effectively increase the production of serotonin and dopamine in the brain, and has anti-anxiety and calming effects. A 2017 review study pointed out that consuming 200 mg of theanine a day was associated with reducing subjects’ feelings of tension and achieving inner relaxation and calmness.
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What are some foods to ease your anxiety?
Generalized Anxiety Disorder and Hypoglycemia Symptoms Improved with Diet Modification
Mood Components in Cocoa and Chocolate: The Mood Pyramid
Fermented foods, microbiota, and mental health: ancient practice meets nutritional psychiatry
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