10 Superfoods to Ease Anxiety
It is normal to feel anxious at times. That’s part of your survival instinct. But if anxiety is already disrupting your daily activities, health and well-being, now is the time to seek therapy. There are various treatments, such as counselling and cognitive behavioural therapy (CBT) that can help you overcome anxiety disorder. Aside from these, positive lifestyle changes and proper nutrition may also play a role.
Speaking of nutrition, here are some of the best foods that can ease anxiety. Be sure to add them in your diet!
Eggs
A hard-boiled or poached egg in your breakfast can do a long way in keeping you calm the entire day. Egg is rich in B vitamins that your brain needs. Without enough vitamin B levels, you are likely to experience confusion, irritability and anxiety, a Psychology Today article reports.
Yoghurt
Your bran and your gut work hand in hand. Past studies have shown connection between the brain and belly. Now, a growing body of research suggests that the food we eat and the bacteria residing within our gut may be powerful enough to alter our cognitive behaviour. In 2011, Irish researchers have found that feeding mice with a certain probiotic bacterium found in yoghurt may reduce behaviours associated with stress, anxiety and depression.
Green Tea
Sipping green tea can make you feel calmer and more relaxed. Research has shown that green tea contains high levels of L-theanine – an amino acid that has been reported to have calming effects in general. A 2011 study published in the Journal of Functional Foods found that 200 milligrams of L-theanine helped anxiety-prone university students stay calm.
Chamomile Tea
Is your anxiety not letting you sleep? Drink chamomile tea. A 2009 study published in the Journal of Clinical Pharmacology discovered a ‘modest improvement’ in people with mild to moderate generalized anxiety disorder (GAD) treated with chamomile extract.
Turkey
Turkey is a great anxiety-busting food. It is an excellent source of tryptophan which sends a strong sense of calmness throughout your body. The nutrients in lean turkey also good for your hormones and your metabolism.
Salmon
Fatty fish like salmon are high in omega-3 fatty acids. In a small study conducted by Ohio State University, students given with omega-3 supplement had 20 per cent reduction in anxiety compared to students given a placebo pill. Fish is also high in protein and B vitamins, which tame tension. If you eat fish twice a week, you will also benefit from a healthy heart and lower stress level.
Asparagus
Asparagus makes a perfect addition to soups and stir-fries but also tastes good on its own (just steam or grill it). This superfood is rich in folate, a type of B-vitamin converts to folic acid in the body. Deficiency in this substance has been linked to a higher risk of depression and anxiety. Asparagus contains Vitamin C too, which helps keep your blood pressure down, thus, keeping you calm for as long as possible.
Almond
This delicious nut is a rich source of Vitamin E, magnesium, fibre, potassium, manganese, plant protein, and healthy fats. Instead of calorie-dense crisps, nosh on almonds for your afternoon pick-me-up. The nutrients and fibre in almonds make you feel fuller and more satisfied whilst reducing your blood sugar levels.
Spinach
Spinach is slam-packed with magnesium which is one of the best minerals for anxiety. Magnesium helps tame anxiety by regulating cortisol levels and promoting feelings of well-being. Just a cup of spinach can supply your body with 40 per cent of your daily magnesium requirement.
Oats
Oats are a good source of B vitamins, magnesium, and fibre. Eating oats can promote the production of serotonin in your brain – the feel-good hormone that lifts your sense of well-being and keeps you calm.
Eating healthy foods such as the ones mentioned here is a simple, effective and safe way to beat anxiety and increase your treatment’s success.
What is your favourite healthy food to eat when you’re stressed? Feel free to post your comment below.
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