The consumption of anti-anxiety foods goes a long way in treating this condition. Anxiety is an undesirable and unjustified emotional state, primarily psychosomatic. It initially affects the brain and other body organs, producing tachycardia, stomach pain, irritable bowel (alternating constipation–diarrhea), etcetera.
Anxiety is exacerbated by:
- Unbalanced weight-loss diets inevitably reduce the intake of carbohydrates, vitamins, and minerals, all essential for a robust nervous system.
- Consumption of alcoholic beverages, stimulants (such as caffeine), and tobacco. Although these may briefly relieve anxiety, they usually reappear with greater intensity after the substance’s effect in question has passed. Since these are addictive drugs, they all harm the nervous system.
- Trudy Scott (Author)
- New Harbinger Publications (Publisher)
Top Anti-Anxiety Foods
1. WHEAT GERM: Balances and invigorates the nervous system due to its high nutritional value. Disorders of the nervous system require extra B vitamins, and wheat germ is rich in vitamins B1, B2, B6, niacin, and folates, making it one of the best foods that reduce anxiety and depression.
2. WHOLE GRAIN: These provide complex carbohydrates and B vitamins to balance the nervous system.
3. BANANA: This is a good source of vitamin B6, carbohydrates, potassium, and magnesium; deficiency in these nutrients fosters anxiety. Also, bananas contain minimal amounts of serotonin. This substance is derived from the amino acid tryptophan, which helps perform specific functions within the nervous system, such as sedation of the nerves, inhibition of pain in the spinal cord, and arterial vasodilation.
4. NUTS: Oil-bearing nuts are rich in essential fatty acids, lecithin, and phosphorous that promote proper brain function.
5. YOGURT: Yogurt, particularly biotic yogurt, contains bacteria that increase B vitamin factors in the colon, such as biotin, choline, and pantothenic acid, which are necessary to the neurons. Biotic yogurt is an excellent food for nerves.
6. VITAMIN B6: Vitamin B6 deficiency produces anxiety. Whole grains, legumes, and bananas are good sources of this vitamin.
7. MAGNESIUM: Magnesium deficiency produces irritability and anxiety. Whole grains, legumes, and oil-bearing nuts are good sources of this mineral.
Foods That Cause Anxiety
- STIMULANT BEVERAGES: These produce addiction and foster a state of nervous excitation that generates anxiety.
- MEAT: Its regular consumption produces addiction and can foster anxiety, which makes meat one of the foods to avoid with anxiety.
- ALCOHOL: Although it seems to alleviate anxiety, it deteriorates the nervous system and produces anxiety and emotional instability.
Frequently Asked Question
I follow a generally healthy diet. Do specific anti-anxiety foods matter for anxiety reduction?
Yes, even within healthy eating patterns, prioritizing certain nutrients can impact anxiety levels. Key examples include:
Walnuts, flaxseeds, and fatty fish are some foods containing omega-3 fatty acids. Evidence suggests potential mood stabilizing and anti-inflammatory effects.
Magnesium: This mineral, plentiful in leafy greens, nuts, and whole grains, is crucial for nervous system relaxation.
Zinc: Deficiency may exacerbate anxiety. Good sources include oysters, cashews, and beef.
B Vitamins: B vitamins support neurotransmitter production, crucial for mood regulation. Consider foods like fortified whole grains, leafy greens, and poultry.
Can dietary patterns play a role beyond individual anti-anxiety foods?
Absolutely. Research suggests several connections:
Mediterranean Diet: Emphasizing fruits, vegetables, whole grains, and healthy fats, this pattern offers protection against anxiety disorders.
Probiotics and Gut Health: The gut microbiome is increasingly linked to mental health. Fermented foods (yogurt, kimchi) and probiotic supplements may be worth exploring.
Reducing inflammatory foods: Excess refined sugar, processed foods, and unhealthy fats may worsen anxiety for some individuals.
How reliable is the research on anti-anxiety foods?
This is a rapidly developing field. While promising results exist, we need more extensive, long-term studies to understand the complex interactions between food and mood. Individual responses vary, so experimentation is needed.
Can dietary changes replace therapy or medication for severe anxiety?
No. Nutrition is a potential supportive tool, not a standalone treatment. If you struggle with severe anxiety, professional mental health assistance is crucial. Alterations to your diet should be reviewed with your primary care physician or therapist.
Are there any downsides to trying a mood-boosting diet?
Nutritional changes made sensibly in the context of a balanced diet are generally safe. However, individual responses may vary, and it’s wise to consult a healthcare professional before any drastic shifts or supplementation, especially if you have underlying health conditions.
DISCLAIMER: All content on this website is presented solely for educational and informational objectives. You should not rely on the information provided as a replacement for advice, diagnosis, or treatment from a qualified medical expert. If you are pregnant, nursing, or have any preexisting medical concerns, you should talk to your doctor before using any herbal or natural medicines.
REFERENCES
- George D. Pamplona-Roger, M.D. “Encyclopedia of Foods and Their Healing Power.” George D. Pamplona-Roger, M.D. Encyclopedia of Foods and Their Healing Power. Trans. Annette Melgosa. Vol. 2. Chai Wan: Editorial Safeliz, 2005. 34, 310, 71. Print.[anti-anxiety foods]
- PubMed (National Library of Medicine): https://pubmed.ncbi.nlm.nih.gov/
- Google Scholar: https://scholar.google.com/
- Websites of Reputable Health Organizations: National Institutes of Health https://www.nih.gov/
Last update on 2024-04-13 / Affiliate links / Images from Amazon Product Advertising API
