Anxiety can affect us all from time to time, often making us nervous, worried and self-conscious. Anxiety disorders are the most common mental health problems. In the UK, more than 8 million people suffer from an anxiety disorder at any given time and up to 1 in 3 people have a panic attack at some point in their lives.
A growing area of research focuses on the foods and nutrients we eat. Known as nutritional psychiatry, we now understand the profound influence that the food choices we make and the role certain nutrients can have on our mental health. If you’re looking for ways to calm your mind, try putting some of these foods on your plate.
Oily fish
Oily fish like salmon, fresh tuna, mackerel, sardines and anchovies are all rich in omega 3 fatty acids. They have been shown in studies to improve our resilience to stress and calm anxiety. For example, a study published in 2014 found that men who ate Atlantic salmon three times a week had a significant reduction in anxiety. Try to consume oily fish in your diet at least twice a week.
Green vegetables
We all know that vegetables are good for our health, but some (like leafy greens) are particularly beneficial because they are rich in magnesium and B vitamins. These nutrients are important for the proper balance of brain chemicals called neurotransmitters. . Certain vegetables like asparagus have even been studied for their anti-anxiety properties. Try adding a handful of greens to a smoothie, snacking on kale chips, blending veggies into a soup, and pairing your meals with an extra side salad.
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An excellent source of healthy monounsaturated fats that can help protect against anxiety, avocados are also exceptionally rich in B vitamins. B vitamins are essential for facilitating the production of the neurotransmitters serotonin and dopamine, which influence mood.
Fermented foods
You may have heard of the gut-brain axis and for good reason. Our gut microbiome can have a profound effect on our mood. A review article published in 2019 found that probiotic foods had a significant anxiolytic effect on anxiety. Try kefir, kombucha, yogurt, miso, natto, sauerkraut and kimchi.
Eggs
Eggs are a nutritional powerhouse. Rich in protein, including tryptophan, an amino acid that promotes the production of serotonin, a feel-good neurotransmitter, they are also an excellent source of choline, a nutrient known to relieve anxiety and improve mood.
Nuts and seeds
Nuts and seeds, especially pumpkin, sesame, and sunflower, are packed with anti-anxiety nutrients, including magnesium, B vitamins, and zinc. They make an ideal healthy snack, or you can add them to a smoothie or scatter them over Greek yogurt with fruit.
Dark chocolate and cocoa powder
Yes, dark chocolate can be good for the mind! A rich source of the calming mineral magnesium, chocolate also contains the neurotransmitter phenylethylamine, which helps regulate mood and release feel-good endorphins in the brain. Ideally choose dark chocolate containing at least 70% cocoa.
Green tea
Green tea and matcha latte have a great calming effect on your mind. Theanine, an amino acid found in green tea leaves, helps you relax and reduce anxiety while allowing you to stay focused on your tasks.
Chamomile
Another useful warming drink. Chamomile appears to increase the activity of the brain neurotransmitters serotonin, the mood-boosting and anxiety-reducing dopamine. A 2016 study found that long-term use of chamomile extract significantly reduced moderate to severe symptoms of generalized anxiety disorder (GAD).
Blueberries
Blueberries are rich in vitamin C and antioxidants called flavonoids, which have been studied for their ability to improve brain health and relieve anxiety. Part of the action may be to reduce oxidative stress in the brain and reduce spikes in the stress hormone cortisol.