In a world where stress and anxiety seem to lurk around every corner, wouldn’t it be wonderful if we could find a little relief in the food we eat? Imagine having a secret stash of superfoods that not only satisfy your taste buds, but also work their magic on your mind. Incorporating certain foods into your daily routine can provide essential nutrients and compounds that promote relaxation, reduce stress, and improve general well-being. Let’s explore these superfoods to reduce anxiety.
How can superfoods help reduce anxiety?
Superfoods to reduce anxiety
Bananas are a good source of magnesium. A 2004 study published in the European Journal of Clinical Nutrition suggested that magnesium supplementation may improve mood. One large banana includes 37mg of magnesium which helps lower blood pressure. “Banana helps keep your heart rate lower and also helps control anxiety, restlessness, and mood swings,” Shelatkar says.
4. Complex carbohydrates
The nutrition expert explains that whole complex carbohydrates keep you from feeling down by providing a slow release of energy into the bloodstream. Carbohydrates in the brain are known to increase levels of serotonin, sometimes referred to as the “happy hormone.” To maintain your energy and happiness, make sure each major meal is spaced out and contains oats, whole wheat, quinoa, barley, or other whole grains.
The highest concentrations of vitamin C can be found in citrus fruits, which also help manage stress. “Vitamin C has been shown to reduce emotional and physical stress, probably by lowering cortisol levels,” says Shelatkar. The cortisol hormone, also known as the “fight or flight” hormone, is released when you’re under stress and has been linked to a number of medical disorders.
6. Beans and legumes
A systematic review published in Nutrients in 2017 evaluated the impact of legume consumption on markers of mental health. The review indicated that the consumption of legumes may have a positive effect in reducing anxiety and improving mood due to their nutrient composition. Chickpeas, lentils, beans, and other legumes contain antioxidants, vitamin B6, and magnesium. They can be used as an alternative to red meat in stir-fry and stir-fry recipes because they are rich protein powerhouses.
While food alone can’t cure anxiety disorders, incorporating it into your diet can be a valuable addition to your overall anxiety management strategy. Remember to consult with a health professional for a comprehensive approach to managing anxiety, but don’t underestimate the power of nourishing your body with these anxiety-reducing superfoods. By watching your diet and adopting a holistic lifestyle, you can take significant steps toward achieving a calmer, more balanced state of mind.