2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
There is no longer a person who has not experienced anxiety disorder at some point in their lives, and women are almost 2 times more likely than men. The hectic daily routine tires, stresses and exhausts us, but changing the food we put on our plate can be very helpful.
While there is no magic recipe that can cure anxiety and depression, there are a few foods we can add to our daily food choices. See who they are The 10 foods that help with anxiety and stress.
1. Fermented foods
Fermented foods such as miso, tempeh, sauerkraut and kimchi contain probiotics, the good bacteria that live in the gastrointestinal tract and help protect against harmful pathogens and microbes.
2. Cherries
Cherries contain antioxidants such as quercetin, which promote a sense of calm. Consuming more fruits and vegetables in general is also associated with reducing the symptoms of anxiety and depression and increasing the level of happiness.
3. Kiwi
The combination of vitamin C, vitamin E and folic acid contained in kiwi can help reduce oxidative stress, which leads to chronic inflammation. Plus, eating more kiwi promotes the production of serotonin, the hormone of happiness.
4. Seafood
Seafood is another food that is not consumed often, but in fact successfully can improve mood, thanks to the vital omega-3 fatty acids it contains. Try to include more salmon, mackerel, sardines and mussels in your diet.
5. Avocado
This fruit is rich in many nutrients. The combination of vitamin B6 and magnesium in avocados helps produce serotonin in the brain. Adding avocado slices to omelets, salads and even smoothies will provide you with more fiber and healthy fats in your diet.
6. Legumes
Chickpeas, lentils and beans also provide antioxidants, vitamin B6 and magnesium. These foods are extremely rich in protein and can be a good substitute for red meat in various dishes.
7. Simple yogurt
Yogurt is a source of probiotics and key minerals that can help reduce the symptoms of stress and improve mood. Always consume only plain, unsweetened yogurts.
8. Whole grains
Prebiotics nourish probiotics in the human body so that they can survive. You can find them in 100% whole grains such as oats, barley and bran, as well as in various fruits, vegetables and legumes. Consumption of these foods will improve the function of serotonin receptors in the gastrointestinal tract.
9. Milk
It may sound unrealistic, but a glass of milk at bedtime will have an effect. Milk is a source of minerals such as calcium, potassium and magnesium. In particular, magnesium plays an important role in the fight against anxiety.
10. Pumpkin seeds
Only 28 g of pumpkin seeds provide nearly 20% of the recommended daily intake of magnesium and potassium. Sprinkle your meals with these seeds to increase your nutrient intake.
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