10 foods that relieve anxiety

2023-10-28 09:02:00, Shëndeti CNA

Salmon

This fatty fish is rich in omega-3 fatty acids and vitamin D, which help regulate the calming neurotransmitters dopamine and serotonin. Experts say that the fatty acids that salmon contains, EPA and DHA, are associated with lower levels of anxiety. They work by reducing inflammation and preventing normal brain cell dysfunction in people with anxiety. Vitamin D has also been shown to be effective in reducing anxiety and depressive symptoms.

Dark chocolate

It contains flavanols, such as epicatechin and catechin. These plant compounds act as antioxidants, Healthline says, and may benefit brain function and have neuroprotective effects. Flavanols are said to increase blood flow to the brain and improve cell signaling pathways. A study involving 13,626 participants found that people who consumed dark chocolate had significantly lower depressive symptoms compared to those who rarely ate dark chocolate. Because it is high in calories, dark chocolate is best consumed in moderation.

yogurt

According to some studies, the probiotics found in certain types of yogurt can improve your well-being, including your mental health. In one study, individuals suffering from anxiety were better able to cope with stress when they consumed yogurt rich in probiotics. Yogurt also contains calcium, which helps people feel less anxious and more resilient, says Health.

camomile

This herb, which can be infused into a calming tea, has antioxidant and anti-inflammatory properties that may help reduce inflammation associated with anxiety, says Healthline. Several studies have found that people who drank chamomile extract as a tea regularly had significant reductions in anxiety symptoms.

India's saffron

Turmeric's health benefits come primarily from curcumin, a chemical found in its root stalk, according to WebMD. Studies of curcumin have found that it has beneficial effects on serotonin and dopamine, brain chemicals that control mood and behavior. Curcumin may also change the parts of the brain that respond to stress and protect against brain cell damage. Adding turmeric to rice, stir-fries and soups is a great way to help reduce anxiety using this powerful herb.

Green tea

This popular drink contains L-theanine, an amino acid believed to have positive effects on brain health. Green tea also contains epigallocatechin or EGCG, an antioxidant that promotes brain health. According to studies, the combination of L-theanine and ECGG works synergistically to promote calmness and relieve anxiety.

avocado

According to Health, regular consumption of avocados can help calm anxiety due to their vitamin B content. Foods rich in this vitamin have been linked to reduced feelings of anxiety.

blueberries

This superfood is rich in nutrients and antioxidants that are responsible for preventing or delaying cell damage. Researchers have found that antioxidants and anxiety are linked, and studies have shown that increased dietary antioxidants resulted in lower anxiety scores.

Green leafy vegetables

A study of college students found that those who ate more fruits and vegetables were calmer, happier and more energetic. Cucumbers and other green leafy vegetables were included in the study.

egg

Egg yolks are rich in vitamin D, which can affect the functioning of the central nervous system. Most studies have shown reduced symptoms of depression, anxiety and mood with increased vitamin D levels./ CNA