These days, and especially in the busy environment of modern life, anxiety turns out to be a common challenge, affecting a significant part of the population here and in many other places in the world.
Among different treatment strategies, nutrition plays a central role.
Studies show that certain foods and drinks, rich in specific vitamins, minerals and antioxidants, can alleviate anxiety symptoms.
Conversely, certain dietary choices can make stress and anxiety worse.
This article, courtesy of ChatGPT, delves into these natural remedies and dietary habits that can help manage anxiety.
The power of nutritious food against stress
Certain foods and drinks are natural remedies, Photo: Photo: Freepik
Avocado: A source of B vitamins
Avocado, loaded with B vitamins such as folic acid, niacin and vitamin B6, is associated with reduced anxiety symptoms.
Regular consumption of these creamy fruits may offer relief due to their B vitamin content.
Blueberries: Rich in antioxidants active against stress
The antioxidants in blueberries are known to inhibit cell damage.
A 2019 study highlighted their role in reducing anxiety in postmenopausal people.
Foods rich in calcium: mood enhancers
Foods such as dairy products and leafy vegetables, rich in calcium, are associated with lower stress levels.
A 2022 study among university students showed a correlation between high calcium intake and reduced anxiety.
There is vitamin D in the yolk.
Eggs, photo: Photo: Freepik
Eggs: balancing hormones
Vitamin D in egg yolks helps the nervous system, affects hormones such as serotonin and dopamine.
This vitamin is essential for reducing anxiety and depression.
Green leaves: the way to a good mood
A diet rich in vegetables, including leafy greens, was found to be associated with a calmer and happier state among students, according to a 2018 study.
Nuts and seeds: sources of zinc and magnesium Zinc
, found in cashews, and magnesium, found in chia and pumpkin seeds, Essential for regulating mood and reducing anxiety.
Oranges: Vitamin C as an anti-stress response
Oranges, which are rich in vitamin C, play a significant role in the body's stress response, improving mood and reducing anxiety.
High zinc content.
Oysters, photo: Photo: Freepik
Oysters: Zinc powerhouses
with their high zinc content, oysters are excellent for managing anxiety, and provide a significant portion of the recommended daily zinc intake.
Salmon: reducing anxiety hormones
The omega-3 fatty acids in salmon help reduce anxiety hormones such as adrenaline and cortisol.
Rich in the amino acid tryptophan.
Turkey breast, Photo: Photo: Turkey breast
Turkey breast: the calming effect of tryptophan
Tryptophan, one of the 20 amino acids common in nature that must be obtained through food because our body cells cannot synthesize it - in India helps in the production of the neurotransmitter associated with mood serotonin, which can have a calming effect and reduce anxiety symptoms.
Drinks that help relieve anxiety
Soothing properties.
Chamomile tea, photo: Photo: 8photo / Freepik
Chamomile Tea: A Relaxing Brew
Chamomile tea, known for its flavonoids with anti-anxiety properties, may reduce the symptoms of generalized anxiety disorder over time.
Fruit juice: 100% natural for less anxiety
Studies in 2022 showed that drinking 100% fruit juice is associated with reduced anxiety.
Green tea: theanine for stress relief
Green tea contains high levels of theanine, an amino acid effective in relieving stress and anxiety.
good energy
Water, photo: photo: yanalya / Freepik
Water: essential for brain function
Sufficient water consumption is essential for brain health, may reduce anxiety by ensuring proper nutrition and energy supply to the brain.
Foods and drinks to avoid
in order to avoid worsening anxiety, it is recommended to limit the consumption of:
artificial sweeteners
caffeine
high-fat foods
high-sugar foods refined
carbohydrates carbonated
drinks
in conclusion, in the fight against anxiety and stress, certain foods stand out for their beneficial properties.
The aforementioned foods and drinks, which are rich in vitamins and minerals, provide essential nutrients - B vitamins, antioxidants, calcium, omega-3, tryptophan - play a crucial role in regulating mood and reducing anxiety. On the beverage front, chamomile tea and green tea, known for their calming properties, and also Water and natural fruit juices contribute to a balanced diet that can help manage stress and anxiety effectively. This holistic nutritional approach offers a promising path to improving peace of mind naturally.