Best Foods To Reduce Anxiety Symptoms

Anxiety is a common term that stands for some disorders such as worrying, apprehension, fear, or nervousness. These disorders will affect the way you behave or the way you feel. Many people are suffering from this condition, in fact, there are many ways to treat this problem. Recently, Lifezfood has introduced a writing of best foods to reduce anxiety symptoms with a hope that people will eliminate this issue soon. Keep reading this article thoroughly and you will find out more useful information.

Salmon

Make friends with the fishmonger because salmon may counteract the effects of the stress hormones adrenaline and cortisol, which is why it is one of the best foods that reduce stress. “The anti-inflammatory properties of omega-3 fatty acids found in salmon may offset the effects of these hormones,” says Shahzadi Devje, RD, CDE, a registered dietitian in Toronto, Canada. “This helps reduce anxiety and improve your response to stress.” This doesn’t mean, however, that eating salmon for dinner tonight will halt your stress— it means eating enough of the fish is beneficial in terms of long-term stress management.

Okra

This green veggie contains folate, a B vitamin that is a precursor to dopamine, the get-happy hormone. “The effect of this hormone on the brain induces a feeling of pleasure,” Devje says. Your brain releases dopamine when you experience pleasure. A 2017 study in the Journal of Psychiatric Research found that people with depression had lower levels of folate in comparison to those without depression. The study can’t prove that the low folate was the cause of the depression—just that the two were linked—but it may help to make sure you have an adequate intake. (Here’s how to tell the difference between folate and folic acid.)

Eggs

Egg yolksTrusted Source are another great source of vitamin D.

Eggs are also an excellent source of protein. It is a complete protein, meaning it contains all the essential amino acids the body needs for growth and development.

Eggs also contain tryptophan, which is an amino acid that helps create serotonin. Serotonin is a chemical neurotransmitter that helps to regulate mood, sleep, memory, and behavior. Serotonin is also thought to improve brain function and relieve anxiety.

Potatoes

Who doesn’t love this comfort food? Turns out it’s totally legit to crave starches like potatoes when stressed. It’s called hedonic hunger, or eating for pleasure rather than to fuel your body. “We don’t need the calories, but since we’re hardwired to be attracted to high-calorie foods because they give us energy, we tend to seek out fatty or sweet foods when we’re stressed,” explains Martica Heaner, PhD, an exercise physiologist and adjunct associate nutrition professor at Hunter College in New York City. Instead, reach for potatoes, which contain fiber, potassium, vitamin C, and other nutrients. Heaner also suggests sweet potatoes for a stress fix. Try a few shakes of nutritional yeast for a cheesy flavor and a sprinkle of herbs and spices.

Turmeric

Turmeric is a spice commonly used in Indian and South-East Asian cooking. The active ingredient in turmeric is called curcumin. Curcumin may help lower anxiety by reducing inflammation and oxidative stress that often increase in people experiencing mood disorders, such as anxiety and depression. A 2015 study found that curcumin reduced anxiety in obese adults.

Another study found that an increase of curcumin in the diet also increased DHA and reduced anxiety. Turmeric is easy to add to meals. It has minimal flavor, so goes well in smoothies, curries, and casserole dishes.

This is probably one of the most recommended bedtime soothers around.

But now there’s more evidence than ever that chamomile calms. A study from the University of Pennsylvania tested chamomile supplements on 57 participants with generalized anxiety disorder for 8 weeks, and found it led to a significant drop in anxiety symptoms.

Of course, drinking it in tea form is better than supplements. And, according to the University of Maryland Medical Center, there is some evidence that, in addition to calming nerves, chamomile promotes sleep.

Oranges

Peeling an orange is a good distraction from stress, for starters. Oranges and other citrus fruits also contain myo-inositol, a naturally occurring form of B vitamin that’s found in high levels in the brain and nervous system. “Cell membrane, muscle, and nerve function rely on myo-inositol,” Nico says. “Myo-inositol supports emotional health and a positive mood.” A study in