It has long been known that certain foods have a calming effect on the mind, and now new research now supports this longstanding observation.
In the case of anxiety, there are a number of foods that are effective at alleviating or even curing the condition. Here they are:
1. Fatty Fish
You shouldn’t be surprised to see fish on the list. Studies have shown time and time again that the gill-bearing aquatic animals are among the healthiest food sources for protein and omega 3 fatty acids. In fact, one study has found that the omega 3 in fatty fish found in such fish as wild Alaskan salmon may significantly reduce anxiety levels.
With fish’s versatility as a culinary ingredient, there is no excuse not to load up on these healthy and satiating food
2. Probiotics-Rich Food
Food rich in probiotics (or “good bacteria”) have been proven to improve gut health and strengthen the immune system. A major study carried out by the University of Toronto also shows that they can also mitigate depression and social anxiety.
Pickles, kimchi, kefir and sauerkraut are notable for their probiotic content, so try to incorporate them in your daily diet.
3. Magnesium-Rich Food
As with probiotics, there’s a scientific link between magnesium and anxiety. An Austrian study carried out in 2004 concluded that a magnesium-deficient diet in mice resulted to an increase in anxiety and depression related-behavior.
To help ensure you meet your daily requirement of magnesium, double up on green leafy vegetables, whole grains, nuts, legumes and seeds.
4. Foods Rich in Zinc
Experts recommend eating foods rich in zinc to reduce anxiety and psychosis, Mental Health Food reports. A study in Guatemala involving 674 students found that those who took 5 mg of zinc per day for a span of 6 months had significantly decreased levels of depression and anxiety compared to those who took a placebo.
Oysters contain the highest levels of zinc. Other seafood like crabs and lobsters are also rich in the mineral, as are beef, chicken, cashews, milk and cheese.
5. Avocado, other vitamin B rich foods
There are many reasons to eat Avocados, and now you can add anxiety-mitigation to the nutrient-dense fruit’s long, seemingly-growing list of benefits.
Food rich in vitamin B like Avocados can aid in the release of neurotransmitters like dopamine and serotonin. According to Mental Health Daily, deficiencies these neurotransmitters are linked to increased mood swings, sadness, insomnia, worrying and even the inability to feel pleasure.
Often times, people fall into a habit of excessively eating when worried, anxious, nervous, or stressed. Rather than eat any and everything that crosses your path, try to reach for food that will actually make you feel less anxious. As we have shown, the selection is large and varied.