9 foods that reduce stress and anxiety

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Try antidepressants generously provided by nature.

1. Salmon

Salmon contains many nutrients that promote brain health. Is it Vitamin D An Evaluation of the Vitamin D3 Content in Fish: Is the Vitamin D Content Adequate to Satisfy the Dietary Requirement for Vitamin D?, omega-3 fatty acids Long-chain omega-3 fatty acids and the brain: a review of the independent and shared effects of EPA, DPA and DHA, eicosapentaenoic (EPA) and docosahexaenoic (DHA) acids.

Omega-3, EPA and DHA help Omega-3 Polyunsaturated Fatty Acids in Prevention of Mood and Anxiety Disorders to produce the hormones dopamine and serotonin, which have a calming and relaxing effect. And the absorption of vitamin D allows Vitamin D and Neurocognitive Dysfunction: Preventing “D” ecline? avoids neurocognitive dysfunctions, promotes brain health and also helps calm Vitamin D and the brain: key questions for future research.

In one experiment, Reduced anxiety in forensic inpatients after a long-term intervention with Atlantic salmon, researchers at the University of Bergen in Norway found that people who ate Atlantic salmon meat three times a week for five months experienced less stress than those who preferred chicken, pork or beef. In addition, they had improved heart rate and heart rate variability.

2. Chamomile

Traditionally, chamomile tea is believed to help calm the nerves, and this is where folk wisdom is backed up by science. Chamomile is high in antioxidants that have been shown to reduce inflammation in anxiety and may reduce Chamomile: A herbal medicine of the past with bright future, Dietary and botanical anxiolytics, the risk of anxiety.

Studies show A randomized, double-blind, placebo-controlled trial of oral Matricaria recutita (chamomile) extract therapy for generalized anxiety disorder, Long-term chamomile (Matricaria chamomilla L.) treatment for generalized anxiety disorder: A randomized clinical trial that chamomile helps relieve anxiety even in people diagnosed with generalized anxiety disorder. And one experiment demonstrated Chamomile (Matricaria recutita) May Have Antidepressant Activity in Anxious Depressed Humans - An Exploratory Study that subjects who consumed chamomile extract for eight weeks experienced a decrease in symptoms of depression and anxiety.

3. Chocolate

Everyone knows that chocolate reduces stress and is one concentrated "happiness hormone". It enhances Chocolate / cocoa and human health: a review, Effects of chocolate intake on Perceived Stress; a Controlled Clinical Study serotonin levels to reduce tension and anxiety. In addition, dark chocolate contains flavonols The neuroprotective effects of cocoa flavanol and its influence on cognitive performance, Cocoa and Chocolate in Human Health and Disease, which improve brain function, help it adapt to stressful situations and relieve anxiety.

Traditionally, bitter tiles are considered the healthiest. But research on the Everyday Eating Experiences of Chocolate and Non-Chocolate Snacks Impact Postprandial Anxiety, Energy and Emotional States shows that the milk option is more effective at reducing anxiety. So, if you don't like bitterness, there is no point in forcing yourself to eat the "right" chocolate. However, remember that this is a very high-calorie product and it is better not to overuse it.

4. Brazil nuts

Brazil nuts, the fruit of a tree called Bertolethia, are high in vitamin E, low levels of Dietary vitamin E and fat intake are related to Beck's depression score, which leads to depression. In addition, they are high in selenium Selenium Intake is Related to Beck's Depression Score, Promising link between selenium and peroxisome proliferator activated receptor gamma in the treatment protocols of obesity as well as depression.

This substance has antioxidant properties and is good for mood. However, too much selenium should not be consumed. The RDA for adults is 400 micrograms Selenium Fact Sheet for Consumers. So don't eat more than three or four Brazil nuts a day.

5. Turmeric

Turmeric is a spice containing a compound called curcumin. Curcumin boosts DHA in the brain: implications for the prevention of anxiety disorders, Neuroprotective effects of curcumin to promote brain health and prevent anxiety disorders. Curcumin also possesses Therapeutic Roles of Curcumin: Lessons Learned from Clinical Trials, Potential Therapeutic Effects of Curcumin, the Anti-inflammatory Agent, Against Neurodegenerative, Cardiovascular, Pulmonary, Metabolic, Autoimmune and Neoplastic Diseases, Curcumin induces glutathione biosynthesis and inhibits and interleukin-8 release in alveolar epithelial cells: mechanism of free radical scavenging activity with powerful antioxidant and anti-inflammatory properties, which also has a good effect on brain cells.

In addition, the use of an oriental spice reduces the body's production of inflammatory markers such as the cytokines Antioxidant and anti-inflammatory properties of curcumin, Cytokine production capacity in depression and anxiety, which are responsible for the growth of anxiety.

6. Bananas

Bananas contain high levels of tryptophan Influence of Tryptophan and Serotonin on Mood and Cognition with a Possible Role of the Gut-Brain Axis, an amino acid involved in the body's serotonin production. This means that they promote relaxation and relieve anxiety. In addition, bananas are full of Magnesium deficiency induces anxiety and HPA axis dysregulation: Modulation by therapeutic drug treatment of magnesium and potassium, the lack of which leads to stress.

7. Eggs

Eggs are an excellent USDA Agricultural Research Service source of vitamin D, which Vitamin D and depression deficiency leads to depression and anxiety. Consuming this product improves the Association of Serum Vitamin D with Symptoms of Depression and Anxiety in Early Pregnancy, Vitamin D supplementation to prevent depression and poor physical function in older adults: Study protocol of the D ‑ Vitaal study, a randomized placebo ‑ controlled clinical trial and mood. In addition, eggs contain Tryptophan supplementation and serotonin function: genetic variations in behavioural effects, which, as mentioned, is involved in the production of serotonin.

8. Yogurt

Beneficial Properties of Probiotics, Gut emotions - mechanisms of action of probiotics as novel therapeutic targets for depression and anxiety disorders affect mental health. Studies A Review of Fermented Foods with Beneficial Effects on Brain and Cognitive Function, Fermented foods, microbiota, and mental health: ancient practice meets nutritional psychiatry show that foods with such ingredients suppress free radicals and neurotoxins, helping to protect the nervous tissue of the brain.

Experimentally Effects of daily intake of yoghurt enriched with bioactive components on chronic stress responses: a double-blinded randomized controlled trial has shown that anxiety sufferers who consume probiotic yogurt on a daily basis cope with stress more easily than those who consume the option without probiotics. The product with beneficial bacteria improves the Consumption of Fermented Milk Product With Probiotic Modulates Brain Activity the functioning of the brain regions that control emotions and sensations.

Keep in mind that not all types of yogurt are equally effective in reducing stress. Choose those with live active probiotic cultures listed in the ingredients. Or make your own yogurt.

9. Green tea

Green tea contains Potential neuroprotective properties of epigallocatechin ‑ 3 ‑ gallate (EGCG), Green tea consumption is associated with lower psychological distress in a general population: the Ohsaki Cohort 2006 Study Epigallocatechin Gallate (EGCG), an antioxidant that promotes brain health and reduces anxiety. In addition, the drink contains L ‑ theanine Green tea: A boon for periodontal and general health, The neuropharmacology of L ‑ theanine (N ‑ ethyl ‑ L ‑ glutamine): a possible neuroprotective and cognitive enhancing agent, Health ‑ promoting effects of green tea is an amino acid that has a similar effect on the body. It also enhances the production of dopamine and serotonin.

Research on L-Theanine reduces psychological and physiological stress responses shows that people who consumed L-theanine showed a reduction in psychological stress responses associated with anxiety and a normalized heart rate. And another experiment Anti-Stress, Behavioural and Magnetoencephalography Effects of an l-Theanine-Based Nutrient Drink: A Randomized, Double-Blind, Placebo-Controlled, Crossover Trial confirmed: L-theanine helps to reduce the level of cortisol, otherwise called the stress hormone.

UPD. Updated on January 14, 2020 with more scientific evidence from verified sources.