12 Foods To Combat Anxiety And Stress Effectively

Do you want to know the most effective foods for anxiety and stress? A healthy diet is the basis for enjoying good mental health.

Foods for anxiety

There are different studies that show that it is increasingly difficult to combat anxiety. So much so that today it is one of the more common diseases Worldwide.

Although the best remedy for treat anxiety is to go to a mental health specialist, the reality is that diet can also be a good ally to be able to leave behind some of the symptoms of this condition. In fact, there are certain foods for anxiety that help put it aside.

On the other hand, many of these relaxing foods They will also help us avoid eating due to anxiety and to be able to jointly combat the symptoms of depression. This happens since on many occasions, anxiety and depression tend to go hand in hand.

Are there really foods for anxiety?

It is obvious that the best way to know how to combat nervous anxiety It is through specific therapies and medications. Even so, diet takes on special relevance in many mental and physical illnesses. That is why there are precisely some foods that are good for anxiety.

Following a healthy diet and going to therapy are, without a doubt, the best way to overcome these moments in which we urgently need to know how fight anxiety and depression. We live in a society that moves quickly. Work, family and other responsibilities can cause us to feel stressed at certain times. Stress can lead to anxiety, an emotional problem that affects more and more people.

Knowing how to manage stress is essential for reduce anxiety and so that this does not lead to other more complex disorders, such as depression. There is no doubt that it is important that you receive professional help to be able to overcome this problem, the limitations that in some cases are associated with it, and control stress to enjoy your life in a full and healthy way. But it is also true that, in addition to therapy sessions, there are other things we can do individually to help reduce these emotional states.

Foods for anxiety

There are many foods that help combat anxiety and stress. But despite the wide variety of them, some are more effective than others as foods for anxiety. Here we will show you the list of the most effective anti-anxiety foods.

  1. Berries: Some red fruits, such as blueberries or currants, are very rich in vitamin C, which is considered a natural de-stressor. Researchers have shown that this vitamin affects the adrenal gland and reduces cortisol levels in the blood. Therefore, we could say that it is one of the vitamins for anxiety more effective. In addition, blueberries contain magnesium and calcium, minerals that help keep stress at bay. So much so that in any anti-stress diet these fruits must play a fundamental role.
  2. Vegetables with a lot of magnesium: As everyone knows, vegetables are a source of vitamins and fiber. Some, like broccoli or asparagus, can also be very beneficial when we are stressed or go through a time when anxiety is the order of the day. These vegetables are very rich in magnesium, calcium and vitamin C, which, as we have already noted, help control stress. How can we observe the magnesium and anxiety They are very related. So much so that it is one of the good foods for anxiety and one of the most effective.
  3. Fruit: Among foods to calm anxiety, fruits are also recommended. Oranges, tangerines, mangoes and melons are foods that contain high levels of vitamin C. These fruits also stand out for their magnesium and calcium content, which are very high. Therefore, in times when we are lacking vitamins and are more stressed by the nerves and rush of everyday life, it is advisable to increase their consumption. Fruit and vegetables are the foods that most reduce anxiety.
  4. Cocoa or dark chocolate: It is necessary to point out one of the anti-stress foods best known: cocoa. Not in vain, many people take it when they feel nervous or when they are down. Cocoa is rich in calcium, magnesium and phosphorus. This last mineral affects our mood and helps reduce fatigue and tiredness, aspects that help minimize the effects of stress on our body.
  5. Fatty or blue fish: Fish with a high omega-3 content such as salmon, mackerel or sardines are one of the Foods for anxiety and nervousness. This is because omega-3 is a fatty acid that has a strong relationship with both cognitive functions and mental health.
  6. Fatty fish: Fatty fish, such as salmon, mackerel, sardines, trout and herring, are rich in omega-3s. Omega-3 is a fatty acid that has a strong relationship with cognitive function and mental health. Furthermore these foods for anxiety They also contain vitamin D. Research has shown that a lack of this substance is closely related to suffering from mood disorders such as depression and anxiety. Therefore, if you want to obtain one of the natural vitamins for fatigue, it will be essential that you incorporate omega-3 into your diet. Foods to combat anxiety
  7. Pumpkin seeds and bananas: Those foods that are an excellent source of potassium are essential for combat anxiety. This happens because this substance helps us regulate the balance between electrolytes and blood pressure. Additionally, pumpkin seeds are also a good source of zinc. Therefore, they are not only the best seeds for anxiety but will also help us control our emotions.
  8. Turmeric: The properties of this well-known Indian species are not well known in the West. Turmeric is one of the foods against anxiety since it has curcumin, a substance that helps reduce inflammation and oxidative stress in our cells. Furthermore, not only is it one of the most effective foods to calm anxiety, but it can also be used to help us fight overweight.
  9. Chamomile: Chamomile is one of the home remedies with the most uses that we know of. That is why it is also one of the relaxing foods that can help us the most. help fight anxiety. This happens thanks to the flavonoids that are present in this infusion.
  10. Yoghurt: Yogurt contains healthy bacteria, such as Lactobaccilus and Bifidobacteria. There is different evidence that shows that these bacteria have many positive effects on both health and the brain. That is why it becomes one of the weapons or foods for anxiety and nervousness.
  11. Green Tea: According to different research, green tea contains an amino acid called theanine, a substance that has different effects on our mood. Its properties for increase serotonin and dopamine They make it one of the most effective anti-anxiety foods.
  12. Probiotics: Another calming food is probiotics. The reason they can calm symptoms of generalized anxiety disorder or any source of constant anxiety is that they act on our intestinal bacteria. This happens because the microbiome, that is, our intestinal bacteria, has a direct link with both the brain and our immune system, so restoring the balance in the intestine of good and bad bacteria through the use of probiotics can benefit the brain. In fact, research has shown that it can be one of the relaxing foods for anxiety.
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Foods that are bad for anxiety

What foods are bad for anxiety?

There are many studies that point out the relationship that anxiety and food can have. In this way, we can say that the following foods are bad for anxiety:

  1. Coffee (caffeine): Coffee and caffeinated drinks worsen feelings of anxiety. The reason is that they are stimulants of the nervous system, increasing heart rate, blood pressure and body temperature. Therefore, coffee can cause worrying symptoms such as nervousness, sweating and tremors.
  2. Sugar: Sweets are not only bad for your general health, but they can also promote symptoms of an anxiety disorder. This happens because by eating them we suffer from an increase in the level of sugar in our blood, which is followed by a sudden drop. Sugar crashes can therefore be an extra obstacle to coping with anxiety and its symptoms.
  3. Alcohol: Alcohol is a depressant, but it can also end up making it worse symptoms of generalized anxiety. Thus, although alcohol may initially calm the nerves, it actually causes spikes and drops in blood sugar levels, in addition to dehydrating and deteriorating our brain function. All of this can cause symptoms of generalized anxiety.
  4. Ginseng: Ginseng is a plant that is increasingly gaining popularity because there are numerous studies that certify its effects on mental function, sports performance and to reduce fatigue and weakness. But, in its adverse effects we find that it can cause both nervousness like constant anxiety.
  5. Sausages: Foods rich in healthy or trans fats, such as sausages, can also cause more anxiety. This is because, according to research, these foods lead to abnormal maturation of the neurons that support both fear and anxiety.
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Diet is one of the most important factors in combating anxiety. If you add a healthy lifestyle to a good diet, you can reduce many of the effects of anxiety. Despite all the foods against anxiety It is vitally important to know how to control this mental condition to be able to enjoy every moment of your life.