Foods that reduce anxiety fast : The number of people suffering from anxiety in the world is approximately 7.3%. Exercise and breathing techniques can be used to treat anxiety. Aside from these techniques, eating certain foods can also reduce anxiety.
1. Drink made from kefir
Fermented drinks like kefir are something between yogurt and milk. You can add kefir to your diet if you are looking for an anti-stress diet. Our gut microbiome is important for the healthy functioning of our digestive system, and kefir is a tasty drink that contains a lot of beneficial bacteria.
A person’s gut health may seem unrelated to their nervous system at first glance, but the opposite is true. Intestinal microbiome changes caused by anxiety can be reduced in part by regulating the amount of intestinal bacteria. However, I recommend pouring yourself a glass of kefir first!
2. Fish called salmon
Salmon is a fatty fish rich in omega-3 fatty acids, which soothe and relax the nervous system. Anxiety symptoms can be greatly reduced by consuming omega-3 fatty acids, according to research.
Salmon also contains vitamin D, which is important for brain health. Omega-3 fatty acids and vitamin D together contribute to brain health. Salmon reduces inflammation in the brain, which prevents brain cell dysfunction. As a result, the brain becomes more adaptable and the person is able to cope better with stressful situations. Dopamine and serotonin, which are relaxing neurotransmitters, are regulated by these nutrients.
3. cherry
The hormone melatonin is found in cherries. The body releases this hormone in the evening to prepare for sleep. A cherry increases the amount of melatonin in the body, thereby improving sleep quality and duration.
4. Pickled cucumbers
It contains a lot of vitamin B, which protects the central nervous system of the body. Vitamin B complex reduces anxiety symptoms and relaxes the body, according to some scientific studies. These results need to be confirmed by further research. Salads and sandwiches still benefit from cucumbers.
5. Lemons with a sour taste
Vitamin C has been shown to improve mood in numerous studies. Vitamin C reduced anxiety levels in 42 high school students who volunteered for the study.
Vitamin C can be found in citrus fruits such as limes, oranges, limes, and grapefruits.
6. The onion
For the nervous system to calm down, a balanced gut microbiome is essential. The prebiotic fiber in onions feeds good gut bacteria and is a good source of prebiotic fiber. Leeks, bananas, garlic, and asparagus are other sources of this type of fiber.
7. Eggs made from pumpkins
Consumption of magnesium reduces anxiety, and pumpkin eggs are rich in magnesium. This needs to be confirmed by more research.
8. Chocolate with a dark color
Prebiotics are found in these indulgent chocolates, which promote gut health. A study found that 48 participants’ moods improved after consuming dark chocolate (85%). Chocolate also contains magnesium, which is helpful for reducing anxiety.
Flavonoids found in dark chocolate are antioxidants that improve brain function and maintain nerve health. Messages are transmitted more effectively in the brain when flavonoids are present.
You must consume dark chocolate (with a high percentage) to improve your mood; dark milk chocolate doesn’t have the same effect.
9. The chamomile plant
There is something relaxing about chamomile. By reducing inflammation, this plant reduces anxiety. Also, chamomile regulates gamma aminobutyric acid (GABA) and serotonin levels. In spite of the fact that its mechanism is still unknown, the result is that the person’s soul and spirit are relieved.
As part of the hypothalamus-pituitary-adrenal axis, chamomile plays a role. Anxiety reactions are regulated by the neuroendocrine system. This axis is regulated by chamomile, which helps reduce anxiety.
10. The spice turmeric
There is an antioxidant found in turmeric called curcumin, which plays an essential role in preventing anxiety disorders and promoting brain health. Chronic inflammation and oxidative stress damage brain cells due to this spice’s anti-inflammatory and antioxidant properties. Turmeric and black pepper should be consumed together to increase the absorption of curcumin by the body.
11. The yogurt.
You can feel better and increase your mental health with all kinds of yogurt, because they contain probiotics (beneficial bacteria). Although further research is needed, probiotics appear to improve brain health and well-being by protecting the brain-gut axis.
Also, probiotic foods such as yogurt reduce anxiety and worry by reducing inflammation, increasing serotonin levels, and helping women going through menopause by reducing inflammation.
12. Tea made from green leaves
The amino acid L-theanine, which is found in green tea, is beneficial to the brain and reduces anxiety. By reducing cortisol, the stress hormone, this amino acid reduces anxiety. This is accomplished by preventing overactive nerves with L-theanine. Dopamine, serotonin, and gamma aminobutyric acid transmitters are also increased by this amino acid.
Aside from this, green tea contains a powerful antioxidant known as epigallocatechin gallate (EGCG), which is beneficial to one’s brain health and helps reduce symptoms of anxiety.
Among the many compounds in green tea, l-theanine and epigallocatechin gallate play a key role in reducing anxiety. These three compounds, when combined, can better calm an anxious person, and green tea contains them all.
13. The almond
In addition to vitamin E and healthy fats, almonds contain several nutrients that improve brain function. Inflammation and oxidative stress are reduced, resulting in this effect.
Almonds reduce anxiety as well as depression. These nuts reduced anxiety among 3172 men, according to a study. You should eat almonds if you suffer from anxiety.
14. The blueberries.
The antioxidants in blueberries, such as flavonoids, are important for maintaining brain health and reducing anxiety. Blueberries contain compounds that reduce oxidative stress, thereby reducing depression and anxiety symptoms.
15. Egg
Eggs contain a lot of tryptophan, a neurotransmitter that reduces anxiety. A low level of protein and tryptophan in the body increases anxiety, according to scientific studies. You can reduce anxiety by consuming eggs since they contain both nutrients.
Also, one large egg contains 6% of your daily vitamin D needs. Anxiety and depression symptoms can also be reduced with this vitamin.
Food items other than those mentioned
There has been little researcintoon the anti-inflammatory effects of some foods, but they are rich in nutrients that reduce anxiety. Several of these foods will be discussed in the following paragraphs.
1. Oatmeal, banana, and turkey
As tryptophan is converted by the body into serotonin, these foods reduce anxiety and calm people.
2. Products derived from meat and dairy
It contains high-quality proteins, including essential amino acids that increase brain health and produce dopamine and serotonin.
3. Seeds of chia
An excellent source of omega-3 fatty acids, chia seeds reduce anxiety by improving brain function.
source: healthline – greatist