8 Foods to Reduce Anxiety

Dietitians and doctors are beginning to have a better understanding of how the nutritional qualities of the foods we eat impact the brain.

Symptoms of Anxiety

• Generalized anxiety disorder (GAD) symptoms include the following:
• perpetual state of anxiety all the time
• Anxiety, tension, or being on edge
• being prone to fatigue
• Having trouble focusing or going blank
• Irritability
• tense muscles
• Insomnia, trouble falling or staying asleep, or restless, unsatisfying sleep are all examples of sleep disturbances.
• I'm feeling overpowered
• upset stomach
• heart flutters
• shaking or trembling
• mouth ache
• chills, sweating, or hot flashes

Difficulty of Switching to Foods That Help With Anxiety

Does changing your diet to reduce anxiety seem difficult? It's not necessary to be. In actuality, examining your dietary decisions is a simple, healthy lifestyle change that will benefit both your body and brain.

Planning meals around healthy foods and reducing or eliminating processed foods, such as sweets and snack foods, is the most crucial dietary shift that anyone with anxiety should undertake, says Godfrey.

You can change your diet by simply substituting meals that might be elevating your anxiety for those that might lower the severity of your symptoms. Consume nourishing superfoods instead of bingeing on your favorite comfort foods (which could only make you feel guilty and more nervous).

Start eating foods that help with anxiety and stress today by introducing these eight simple food swaps into your diet:

1. Asparagus

Studies dating back to the 1960s show that folate insufficiency is more common in persons who experience anxiety and depression. One food that has a significant amount of this mood-enhancing vitamin is asparagus. Two-thirds of the daily required folate value can be found in just one cup.

Swap this for asparagus spears As opposed to Fries
Instead of serving fries as a side dish, sauté, simmer, or grill some asparagus. If you frequently eat fries as a snack, think about substituting cooked asparagus for fries and dipping it in salsa, hummus, or a bean dip.

2. Avocado

Serotonin, a neurotransmitter that affects mood, is one of the neurotransmitters that the body produces thanks to vitamin B6.

The neurological system benefits from the B vitamins, such as thiamine, riboflavin, and niacin. According to Godfrey, deficiencies of these vitamins have been associated with elevated anxiety in some individuals.

Avocados are high in heart-healthy fat and stress-relieving B vitamins, which may aid to reduce anxiety.

They also include vitamin E, a substance necessary for healthy skin, eyesight, and reproduction. Additionally, it has been linked to red blood cell synthesis, blood vessel expansion, and cognitive function. Due to its fat-soluble nature, vitamin E is only present in high-fat foods like nuts and avocados.

3. Blueberries

Our bodies need vitamin C to help repair and protect our cells when we're anxious or stressed, and blueberries are a great source of it. Blueberries, which are small but mighty, are loaded with antioxidants and vitamin C, which have been proved to reduce anxiety. Antioxidants may be helpful for both the prevention and alleviation of anxiety, according to one study1 that looked at the effects of oral vitamin C supplementation on a group of students' anxiety.

4. Turkey

Avoid the temptation of picking up fried chicken on your way home by prepping your meals in advance. This way you can reap the benefits of tryptophan found in turkey. Fried foods introduce unhealthy fats and counter the good from the tryptophan that may help put you at ease when anxiety is looming.

“Planning a meal with turkey diced into quinoa or brown rice and some added veggies will provide a wide range of healthy nutrients and support sound sleep

5. Almonds

“Planning a meal with turkey diced into quinoa or brown rice and some added veggies will provide a wide range of healthy nutrients and support sound sleep
According to one study, eating trans fats, which are artery-clogging lipids like those found in cookies, can raise your risk of depression by up to 48%.⁴

"Snack on nuts rather than cookies to make sure you're getting the fiber and healthy fats that support gut health, rather than the sugar that kills off good bacteria,

6. Salmon

Although it may be difficult to resist a delicious steak, a diet high in the omega-3 fatty acids included in salmon can prevent cortisol and adrenaline from rising when you're feeling anxious. When preparing salmon, experiment by attempting various spice and taste combinations. Start off easy. Along with some rosemary and thinly sliced lemon on top, season the fish with salt, pepper, and garlic.