If you are feeling anxious, eating the right type of foods may help you to feel calm. Try to eat a varied diet made up of natural unprocessed whole foods to avoid deficiencies or imbalances of nutrients such as vitamins, minerals, essential fatty acids and amino acids.Our brain like the rest of our body requires a regular supply of slow-releasing energy and nutrients.
Below are suggestions of 1o top foods to include in your diet to help avoid or reduce anxiety…
1. Oily fish (i.e. mackerel, trout, sardines)
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To increase your omega 3 levels (to improve fatty acid balance and mood instability), try to eat 2-3 portions of oily fish per week. Omega-3 fatty acids help to reduce inflammation and help communication between nerve cells in the brain. Other foods rich in omega-3 to include in diet include pumpkin seeds, ground flaxseed, and walnuts.
2. Dark green, leafy vegetables (i.e. spinach and kale)
These foods contain the calming mineral magnesium to help prevent anxiety (by regulating the chemical cortisol) and nourish the heart and arteries. They also contain B vitamins needed for healthy brain cells and nerves. Easily served as a side dish, added to soup or with eggs for breakfast!
Add a handful to porridge or natural yogurt. When feeling stressed or anxious their antioxidants and vitamin C help to repair and protect the cells in your body..
4. Beans, citrus fruits, and chicken are good food sources of B vitamins
Eating foods containing: inositol may help with obsessive and ruminating thoughts, vitamin B1 (thiamin) for blood sugar control and this can have an impact on anxiety, and vitamin B3 (niacin) is involved in the synthesis of serotonin.
5. Turkey, and Seeds
Include tryptophan-rich foods to reduce anxiety i.e. turkey and sesame seeds. Tryptophan (a building block of protein found in foods) is converted to serotonin within the body, a neurotransmitter in the brain which promotes calmness and even tiredness.
Low levels of serotonin have been shown to affect mood. Eating tryptophan-rich foods with slow-releasing carbohydrate foods (i.e. sweet potato, brown rice), and increasing the amount of exercise and hydration can help boost mood.
Combine these foods to help calm your mind and increase your energy!