Introduction
People in order to reduce their anxiety levels, they are adapting to a variety of lifestyles and changing their food habits such as:
- Lean protein
- Eating a diet high in vegetables
- Consuming water content fruits
- whole grains
Anxiety is a psychological issue that is affecting millions of people worldwide. Some people may experience the symptoms regularly while some people won’t.
Chest tightness, fear, muscle tension, excessive worry about everyday events and problems, heart palpitations, difficulty concentrating, irritability and issues with the personal social and work relationships are considered as the physical and psychological symptoms of generalized anxiety disorder.
Cognitive-behavioral therapy (CBT), talking therapies, and prescribing medications are the common treatments of generalized anxiety disorder that doctors usually perform. But people cannot depend on these general treatments as they don’t work long-term. Following a proper diet can give you relief from the symptoms of a generalized anxiety disorder (GAD) based on some researches.
Brazil nuts, fatty fish, eggs, pumpkin seeds, dark chocolate, turmeric, chamomile, yogurt, and green tea are the foods that can help you reduce anxiety levels. Let’s discuss these points in detail:
Brazil Nuts
Selenium is found in Brazil nuts which can automatically make you feel good by preventing the inflammation. You will experience inflammation especially when your anxiety levels are high.
As selenium acts as an antioxidant it can put a stop to cell damage. Selenium has the power of preventing cancer from developing as it is an anti-carcinogen.
Selenium can also be found in
- animal products
- mush rooms
- soybeans
Selenium can cause side effects if you consume it too much. 400 micrograms are the standard limit of selenium for an adult per day. Reduce your intake of supplements when you take a high dose of selenium or eat 3 to 4 Brazil nuts per day.
Vitamin E also can be found in Brazil nuts and it is an antioxidant. Antioxidants play a vital role in reducing anxiety levels but based on some researches it has been observed that low levels of vitamin E can cause depression.
Fatty Fish
Fatty fish is also known as oily fish are top sources of 3 most significant omega-3 fatty acids. Unlike the bad saturated meat, the fatty acids in these fatty fish are regarded as good fats. These fatty acids play a key role in providing health benefits to your heart, lungs, brain, and circulation.
Following are the fatty fishes which are high in omega-3. These include
- salmon
- mackerel
- sardines
- herring
- trout
Based on a recent study, too much consumption of a different kind of fatty acid called omega-6, than not sufficient omega-3, might result in risk in the growth of anxiety levels.
Foods that contain a high amount of omega-3 along with alpha-linolenic acid (ALA) supplies two important fatty acids such as
- eicosapentaenoic acid (EPA)
- docosahexaenoic acid (DHA)
EPA and DHA play an important role in our body like
- regulating neurotransmitters
- promoting healthy brain functions
- reduce inflammation
Based on a recent study conducted on 24 people, it has been observed that people can reduce their anxiety levels with the supplementation of EPA and DHA. Vitamin D is available in salmon and sardines.
Vitamin D
Researchers strongly believe that lacking vitamin D in the body leads to mood disorders. These include
- depression
- anxiety
Vitamin D can prevent the risk of diagnosing with mood disorders such as depression, anxiety and it was published in the journal of affective disorders.
Eggs
Egg yolks are an excellent source of protein and also another great source of vitamin D. Our body needs amino acids for growth and development. Eggs contain all the necessary amino acids which our body is looking for.
Eggs contain tryptophan, which is an important amino acid which helps to create a chemical neurotransmitter known as serotonin and it regulates
- mood
- sleep
- memory
- behavior
Serotonin can also reduce anxiety levels when they are high and improves the function of the brain.
Pumpkin Seeds
Human body needs potassium in order to manage hypertension, hypotension, and helps to regulate the electrolyte balance and it can be found in pumpkin seeds.
People can reduce the symptoms of stress and anxiety by following a potassium-rich diet. Pumpkin seeds are an excellent source of the mineral zinc and a recent study found that Zinc deficiency might cause you mood disorders.
Our body needs zinc for nerve and brain development. Zinc is stored in the brain regions of the human body and it deals with emotions.
Dark Chocolate
Researchers suspect that stress and anxiety can be relieved by dark chocolate. Based on a recent study consuming 40grams of dark chocolate can actually reduce stress in female students.
It has also been observed that dark chocolate can improve mood but there is no clinical evidence to prove this. However, it is still vague to researchers regarding how stress and anxiety are reduced by dark chocolate but it is still an excellent source of flavonoids and polyphenols.
Flavonoids can improve blood flow and reduce neuroinflammation and cell death in the brain.
Tryptophan content is high in dark chocolate and it will result in raising serotonin levels in the brain which will automatically make you feel happy.
Dark chocolate is an excellent source of magnesium and including magnesium in your diet like green leafy vegetables, seafood, nuts, seeds along dark chocolate might reduce the symptoms of depression.
Turmeric
Turmeric is a yellow powder that is commonly used in Indian cooking to flavor food. Curcumin is an active ingredient in turmeric which lowers the anxiety levels in the people who are experiencing mood disorders such as depression and anxiety.
It has been observed that adding curcumin in your diet can reduce your anxiety levels and increased docosahexaenoic acid (DHA). Adding turmeric in meals is an easy task and it goes well in curries, and casserole dishes.
Chamomile
Chamomile is an herb and it belongs to the Asteraceae plant family. People make chamomile tea by adding the dried flowers in the hot water.
Improving sleep quality, promoting digestive health, protecting you against certain types of cancer, regulating your blood sugar levels, and improving your heart health condition are the health benefits provided by chamomile tea.
Chamomile tea is called as an herbal remedy by lots of people around the world due to its properties such as
- anti-inflammatory
- antibacterial
- antioxidants
- relaxant properties
Some people think that chamomile is a great source of a relaxant and anti-anxiety properties. Based on recent research, it has been observed that chamomile can reduce the symptoms of anxiety but it can’t prevent the new occurrences of anxiety.
There is no dosage limit for chamomile tea and you can drink as much as you can. It can be helpful in managing your anxiety levels.
Yogurt
Lactobaccilus and Bifidobacteria are considered as healthful bacteria and it can be found in yogurt. Your brain might respond positively to these bacteria and fermented products based on recent research.
Based on a recent study, Anti-inflammatory effects in the body can be produced by yogurt and other dairy products. Some studies revealed that anxiety, stress, and depression can be caused by chronic inflammation.
In a study, it has been observed that healthful bacteria can increase the happiness in some people by consuming healthful bacteria daily and also reduced social anxiety levels seen in young people who are eating fermented foods.
You can reduce the symptoms of anxiety and stress by adding yogurt and other fermented food to your diet. Following are the fermented foods that can benefit the natural gut bacteria and reduce the symptoms of anxiety and stress. These include
- kimchi
- fermented soy products
- cheese
- sauerkraut
Green tea
Theanine is an amino acid can prevent Alzheimer’s disease and it can be found in green tea. Theanine can increase happiness in some people by raising the levels of feel-good chemicals such as serotonin and dopamine due to its anti-anxiety and calming effects.
Green tea is a healthy beverage and adding green tea to your diet can be advantageous to your health.
What are the other foods that can help to ease anxiety?
Adding tryptophan-containing foods can be beneficial to your health and prevent the symptoms of mood disorders such as anxiety and depression. Following are the foods that contain tryptophan
- eggs
- dark chocolates
- cheese
- pineapple
- bananas
- oats
- tofu
Other foods that can prevent the symptoms of anxiety are
- chia seeds
- nuts
- lean meat
- fish
- spinach
- Swiss chard
- cinnamon
- turkey
When should we consult a physician for anxiety?
You need to consult your doctor or a psychologist immediately when you are experiencing the symptoms of stress and anxiety.
In order to manage anxiety and stress, your doctor may recommend cognitive behavioral therapy or talking therapy. Following are the medications that may be prescribed by your doctor:
- selective serotonin reuptake inhibitors (SSRIs)
- serotonin-norepinephrine reuptake inhibitors (SNRIs)
Conclusion
Following a diet comprises vitamins, minerals, antioxidants, and anti-inflammatory compounds that result in reducing oxidative stress and inflammation. Engaging in physical activity such as playing sports or doing gym can have a positive impact on your mental health.
There are chances of recurrence of anxiety symptoms again if you don’t reduce your intake of beverages such as coffee, and alcohol.
Sirisha B 
Raju Ch