Are you stressed because you "eat the wrong food"? Harvard recommends: Eat more "5 major nutritional sources" to relieve anxiety
Anxiety and stress problems emerge one after another. Harvard recommends taking in “5 sources of nutrients”
Anxiety, stress, insomnia and other problems often plague modern people. And psychological problems are not only caused by work and interpersonal relationships, but also related to daily eating habits? In fact, if certain nutrients are taken in at the right time in life, they may have a positive effect on an individual’s anxiety problems. “Harvard Health Publishing”, an organization directly affiliated with Harvard University in the United States, points out 5 common natural sources of nutrients that can help relieve anxiety problems and tension in life:
Magnesium: Foods naturally rich in magnesium can help stabilize mood, such as green vegetables, beans, nuts and whole grains.
Zinc: Animal experiments in the “Indian Journal of Pharmacology” confirmed that the intake of zinc is related to the relief of anxiety. Foods rich in zinc include asparagus, oysters, cashew nuts, animal liver, beef and egg yolks, etc.
Probiotics: “Psychiatric Research” has pointed out that probiotic foods are linked to the reduction of “social anxiety”. The intake of probiotic-rich foods, such as kimchi, sauerkraut or yogurt, is positively correlated with less anxiety.
Omega-3 fatty acids: Previous studies have confirmed that Omega-3 is related to improving depression, and the U.S. National Institute of Health (NIH) further pointed out that Omega-3 has an anti-anxiety effect. Salmon, tuna, and sardines are all good sources of Omega-3. However, research from Harvard Medical School has proven that fish oil, which is commonly found in health foods, is not associated with antidepressant and anxiety relief.
Vitamin B complex: Avocados and almonds are rich in vitamin B complex, which stimulates neurotransmitters in the body to release serotonin and dopamine, thereby relieving anxiety.
Strong antioxidant foods can also relieve mood? Experts point out that “not eating starch” will double the tension
In addition to the above five sources of nutrients, past research also believes that foods rich in “antioxidants” can also help relieve personal anxiety problems. “Harvard Health Publishing” lists the top five types of foods high in antioxidants as follows:
Beans: such as red beans, black beans, and kidney beans.
Fruits: such as apples, plums, and cherries.
Berries: such as blueberries, strawberries, blueberries, raspberries and cranberries.
Nuts: such as walnuts and walnuts.
Vegetables: such as cardoons, kale, spinach, beets and broccoli. Spices such as ginger and turmeric also have high antioxidant properties.
Uma Naidoo, chief of psychiatry at Massachusetts General Hospital in the United States, points out that a diet rich in whole grains, vegetables and fruits is a healthier choice than eating a lot of processed foods and carbohydrates. However, Professor Naidoo also warned that not eating starch at all may cause blood sugar to drop, making people more likely to feel nervous, which may aggravate potential anxiety. Therefore, nutritional balance must be the primary goal in diet.
Professor Naidoo said that if anxiety symptoms do not improve or persist for more than 2 weeks, you should further consult a psychiatrist or counselor. In addition to alleviating anxiety through physician prescription and psychological consultation, adjusting dietary patterns is also a direction that can be considered for improvement.
“Although nutritional psychiatry cannot replace other psychological treatments, the relationship between food, mood and anxiety still deserves the attention of patients with mental illness.” Professor Naidoo said.
Source:
Nutritional strategies to ease anxiety
Fermented foods, neuroticism, and social anxiety: An interaction model
Effects of nano and conventional zinc oxide on anxiety-like behavior in male rats
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