There are millions of individuals all around the world that suffer from anxiety. Some people only have occasional symptoms, while others may experience them constantly. However, a diagnosis of generalized anxiety disorder should be considered in those whose symptoms have persisted for at least six months (Reliable Source) (GAD). About 7.3% of the world’s population suffers from anxiety, making it one of the most common mental health disorders.
It’s a catch-all for conditions characterized by excessive, unwarranted Food Anxiety and concern that can hurt everyday functioning, including GAD, social anxiety disorder, and phobias
Medication is typically the first line of defense in treating many conditions. However, other methods, such as exercise and breathing exercises, can help alleviate anxiety. In addition, there are several foods that, due to their brain-enhancing features, may aid in supporting brain function and reducing the intensity of your symptoms.
There are both mental and physical manifestations of GAD.
- Worriedness and stress about little matters
- Frustration, inability to focus, and problems in interpersonal and professional interactions.
- Racing heart and other palpitations
- Complications in the muscles
- Pain in the chest
Psychological therapies like cognitive behavioral therapy (CBT) and pharmaceuticals are frequently used in tandem to treat generalized anxiety disorder (GAD). The results of standard treatment are not always reliable over the long term. Though, there’s evidence that a healthy diet might ease symptoms.
9 meals that ease your worries
Some persons with Food Anxiety may find relief by switching to a better diet rich in nutrients. Eating well, in addition to therapy and medicine, may be a powerful aid in the fight against anxiety. Some people have reported that eating the meals below helped them feel less anxious.
1. Fatty fish
Omega-3 fatty acids are abundant in fatty fish, including salmon, mackerel, sardines, trout, and herring. Omega-3 fatty acids have been shown to affect brain function and mental well-being positively.
- Alpha-linolenic acid (ALA) or two important fatty acids are found in omega-3-rich diets.
- Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are Reliable Sources (DHA).
EPA and DHA are essential for optimal brain function because they modulate neurotransmitters, lower inflammation, and provide a reliable source. Anxiety levels decreased in 24 adults with drug abuse issues after supplementation with EPA and DHA (fatty acid). The nutrients in supplements, however, tend to be more concentrated than those in food. A look back at 2018.
In a reputable study, omega-3 polyunsaturated fatty acids were linked to fewer anxiety attacks. Those with more severe clinical anxiety symptoms had greater benefits.
Recent studies have shown that consuming two portions of fatty fish each week can positively affect health. Eating salmon three times a week has been shown to lessen men’s reported anxiety, according to research.
Vitamin D is hard to come by in diet, but salmon and sardines are two of the rare exceptions.
According to a growing body of research, vitamin D deficiency has been linked to mood disorders, including Food Anxiety . More research is needed. However, preliminary findings suggest that low vitamin D levels in the blood are associated with depressive and anxious personality characteristics. In cases of vitamin D shortage, high-dose supplements may be preferable to a diet of fatty fish alone.
- Additional research on pregnant
- Women and the elderly from reputable sources
- Vitamin D has been suggested as a potential mood enhancer by reputable sources.
Eggs’ Yellow Parts: Eggs from chickens grown on pasture are an excellent source of vitamin D.
Like so many other foods, eggs are a great way to get protein in your diet. They have all the amino acids for the body to function correctly. Hence they are considered complete proteins.
Tryptophan, another amino acid found in eggs, is a precursor to the feel-good chemical serotonin. Serotonin is a chemical neurotransmitter that may be found in the brain, intestines, and blood platelets and has a role in regulating mood, sleep, memory, and behavior.
According to credible sources, serotonin has been linked to better brain function and reduced anxiety. Food and medications containing serotonin do not directly give serotonin but can stimulate chemical events in the brain that increase serotonin levels. According to some research, Food Anxiety can be prevented and its symptoms treated by changing one’s diet and the gut microbiome. The feasibility of this has to be investigated further.
3. Pumpkin seeds
The potassium in pumpkin seeds is an excellent assist in maintaining healthy blood pressure and an appropriate electrolyte balance. Cortisol is a stress hormone produced by the adrenal glands, and research from 2008 indicated that low potassium and magnesium levels were linked to elevated cortisol.
A high-potassium diet, including foods like bananas and pumpkin seeds, has relieved tension and Food Anxiety in some people. Zinc may also be found in abundance in pumpkin seeds. Serum zinc levels were inversely associated with sadness and anxiety in a study of 100 female high school students. These findings indicate that increasing zinc levels in the serum may help mood problems in certain persons.
Growth of the brain and nervous system rely heavily on zinc’s presence. Emotional brain areas have the highest concentrations of zinc in the body.
4. Dark chocolate
Recent studies suggest that eating dark chocolate might help relieve stress.
According to experts, dark chocolate has long been hypothesized to have calming effects.
According to several studies, the gut-brain axis may be responsible for the mood-boosting effects of dark chocolate and cocoa. However, much of the current research on this topic is observational, so caution should be exercised when interpreting the data.
Dark chocolate is a high source of polyphenols, especially flavonoids, although the exact mechanism through which it may alleviate mood or stress is yet unknown. According to one study, flavonoids can potentially increase cerebral blood flow and decrease neuroinflammation and cell death in the brain.
Because of its high tryptophan content, chocolate can help lift your mood by increasing feel-good brain chemicals like serotonin levels. Magnesium is found in abundance in dark chocolate. Reducing feelings of stress and Food Anxiety may be as simple as eating a diet high in magnesium or taking a supplement containing enough minerals.
When magnesium levels are low, it’s best to supplement with a large amount rather than relying just on food.
The ideal percentage of cacao for dark chocolate is 70%. A serving size of 1–3 grams (g) of dark chocolate is reasonable, given that it still has some added sugars and fats.
5. Curcumin, or Turmeric
Indian and Southeast Asian cuisines benefit from using turmeric, a popular spice in both regions. Curcumin, the main element in turmeric, has been shown to have anti-inflammatory and antioxidant properties, which may make it helpful in treating Food Anxiety and depression.
Anxiety among overweight individuals was shown to be decreased with a daily dose of 1 g of curcumin, according to a study published in 2015. If a person is interested in using high-dose curcumin supplements, they should first consult with their doctor.
Curcumin supplementation was observed to boost DHA and decrease anxiety in another investigation. To spice up your food, try adding some turmeric. Smoothies, curries, and casseroles benefit from their mild flavor.
Because of its anti-inflammatory, antibacterial, antioxidant, and sedative characteristics, chamomile tea is widely used as a herbal treatment around the globe. Many people attribute chamomile’s calming and anxiety-reducing effects to its flavonoids.
According to a Reliable Source, consuming 1,500 milligrams (mg) of chamomile extract per day (a 500-mg capsule three times a day) helped lessen Food Anxiety symptoms. However, it did not prevent further attacks of anxiousness.
Those struggling with anxiety may find relief in drinking chamomile tea. High dosages can be safely administered, and it is easily accessible.
Yogurt includes the beneficial microorganisms Lactobacillus and Bifidobacteria. Emerging evidence rested Source shows that certain bacteria and fermented products benefit brain health.
A clinical analysis conducted in 2017 suggests that yogurt and other dairy products may have an anti-inflammatory impact. Anxiety, stress, and depression have all been linked to chronic inflammation in several studiesReliable Source.
A 2015 study by trusted Sources revealed fermented foods decreased social anxiety in specific young individuals, while several studiesTrusted Sources have indicated that ingesting beneficial bacteria can improve happiness in some people.
Yogurt and other fermented foods can help natural gut flora thrive, which may help alleviate stress and anxiety.
8. Green tea
The amino acid theanine, found in green tea, is coming under more remarkable examination for its possible implications on mood disorders. Theanine has been shown to boost serotonin and dopamine levels and reduce anxiety.
According to Reliable Source, 200 mg of theanine significantly lowered stress and increased feelings of peace and relaxation.
Green tea is easy to include in the day-to-day diet. Substitute it for your soda, coffee, or liquor, and you’ll be ready.
9. Brazil nuts
The selenium in Brazil nuts has been linked to happier feelings. This mineral may be found in abundance in Brazil nuts. Inflammation is commonly elevated in people with mood disorders like anxiety, and selenium may help improve their mood by lowering these levels.
Additionally, selenium’s antioxidant properties aid in keeping cells healthy. Mushrooms and soybeans are two other veggies rich in selenium and other nuts and meat items.
Consuming too much selenium might lead to unpleasant side effects. A daily intake of 400 micrograms from a Trusted Source of selenium is considered safe for adults. Eating more than three or four Brazil nuts per day is not a good idea, even if you’re supplementing with them.
Brazil nuts and other nuts are also rich sources of vitamin E, an antioxidant. Some studiesTrustworthy Sources have linked insufficient dietary vitamin E intake to increased Food Anxiety in youngsters.
According to a reliable source, Brazil nuts are effective in treating rodent stress and weight gain. There has to be more research done on actual people.
Wrapping It Up
Anxiety is a multifaceted mental health condition that responds well to a wide variety of treatments. Eating well can assist support your mental health, minimize Food Anxiety symptoms, and promote improved brain function, even when combined with medication and treatment. In particular, meals strong in antioxidants that are complete and little processed look advantageous.