Five foods you should eat if you suffer from anxiety and others to avoid

Many times, anxiety is enhanced by a poor diet, since the lack of carbohydrates, vitamins, and mineral salts affects the proper functioning of the nervous system. These are the recommended foods to relieve the anxiety naturally.

We have all experienced episodes of anxiety at some point. It is quite common since the body acts with a defensive mechanism in situations considered threatening. The defence mechanism gets activated to anticipate a response, stay alert, and alert us to potential risks.

Generally, when we experience overwhelming situations, we feel anxiety. For example, when we have doubts about the future, when we have not finished a project or goal, or because we do not know how to manage stress due to a hectic life.

Anxiety affects the mind and is often caused by having a poor diet. The lack of carbohydrates, vitamins, and mineral salts affects the proper functioning of the nervous system.

Do you know that several foods help to relieve anxiety naturally? These are some of the ways that reduce your symptoms, and many others that you should avoid.

Ali Miller, dietitian, and author of The Anti-Anxiety Diet revealed what foods help people lower anxiety levels:

1. Apples

The apple contains fiber and vitamin B1. When consumed daily, it will produce an improvement in your mood and decrease stress. It will also help improve digestion since soluble fiber produces a fatty acid that reduces inflammation, eliminating toxins from the digestive system.

Also, the sweetness of fructose can calm the desire to eat something sweet, without providing an excess of calories, since they only contain 50 calories per piece.

2. Nuts and seeds

You should not forget omega-3 since its lack causes nervousness, anxiety, lack of concentration, and low defenses.

According to a study published in the journal Diabetes and Metabolism, these good fats help decrease cortisol release.

One study confirmed that consuming nine whole walnuts a day is enough to take advantage of its calming effect and reduce anxiety. Due to its rich content of fatty acids (omega-3), magnesium, vitamins, fiber, antioxidants, they will immediately help you lower blood pressure, reduce cholesterol, and inflammation. Other sources of omega-3 are chia and flax seeds.

3. Black cocoa

Magnesium is a mineral necessary for the synthesis of serotonin and has relaxing properties. It helps to keep the cardiovascular rhythm at bay and relax the muscles. Magnesium deficiency causes irritability and insomnia.

Consuming dark chocolate (minimum 70% cocoa) will help in controlling anxiety.

4. Spinach

Spinach also contains magnesium, which helps in controlling cortisol levels in the body (it is the primary stress-causing hormone). It also allows the regulation of serotonin in the brain. Consuming spinach causes a feeling of well-being and tranquility. You can eat spinach raw or cooked. Either way, the effect will be the same.

5. Vitamin C

In stress situations, vitamin C needs to increase, so it is advisable to take at least three pieces of fresh fruit a day and two servings of vegetables (one of them raw). Keep in mind that the best sources are citrus fruits, as well as kiwi, pineapple, and fresh vegetables (lettuce, tomato, bell pepper, etc.).

Foods to avoid

Several foods can increase your discomfort when you feel anxiety. Such as caffeine, which increases adrenaline levels and accelerates your heart rate. Also, sugar levels are increased due to caffeine intake that raises your blood pressure and stimulates the production of cortisol in your body.

Other foods that do not aid in reducing anxiety are dairy, salty foods, and alcohol, and edibles with colors (mainly avoid these: caramel, carminic acid, tartrazine, twilight yellow).

Remember that anxiety can be complicated not only by what you eat but also by the way it is done, such as eating too fast. If you do it the right way, your body will have the ability to absorb nutrients, and therefore, you can immediately feel the benefits to counteract anxiety.

Knowing these banned foods for anxiety can help us keep our nervous system stable. A balanced diet made up of foods that contain amino acids, calcium, vitamin B complexes, and minerals can produce a favorable effect on our body.


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