17 Calming Foods That Can Ease Your Anxiety

17 Calming Foods That Can Ease Your Anxiety


Anxiety disorders are one of the most common
mental illnesses in the United States, affecting 40 million adults. And while there are numerous
therapies and medications to help treat anxiety, did you know that diet is one of the most
important factors to manage anxiety and feel calmer? We understand, coping with anxiety can be
a challenge, but it’s a challenge not without solutions. Oftentimes, it’s as simple as
a change in your diet. After all, it starts with your gut!. And in today’s video, we
will tell you the best foods that you can eat to relieve anxiety and to ensure a more
tranquil state of mind at all times. From Broccoli, Chamomile Tea, Turmeric, Asparagus
to Salmon and many more, keep watching till the end to learn about all of them! Salmon: Salmon is an anti-anxiety superfood
and a go to for depression relieving diets because it’s rich in omega-3 fatty acids known
to help in relieving anxiety. It’s also extremely high in B vitamins, loaded with
magnesium, and even has a small amount of tryptophan, all of these components have been
proven to fight anxiety and depression. You can get salmon nearly year round and stock
your freezer with frozen filets for a quick, bakeable dinner that’ll help you unwind at
the end of a stressful day or power through an anxiety-ridden afternoon. Asparagus: Not only is asparagus delicious,
but it’s also got nutrients you need to help you relax. As we mentioned earlier, B vitamins
are essential for combating anxiety, and asparagus has plenty. It is particularly rich in B9,
also known as folate, or folic acid, in addition to iron. Some studies have cited that B vitamin and
iron deficiencies are linked to panic attacks, making asparagus a must have in your refrigerator
for an anti-anxiety diet. Swiss Chard: Feeling tense and on edge? A
Magnesium-rich food like Swiss chard may be just what you need. Swiss Chard is not only
a rich source of disease preventing antioxidants but it also contains ample doses of magnesium,
the anti-stress mineral. A deficiency in this micronutrient is prevalent
in cultures who rely on processed foods and lack adequate fresh foods in the daily diet.
Magnesium also plays a role in regulating normal heart contractions as well as promoting
relaxing of muscles throughout your body. Enjoying this video so far? Well, keep watching
because there is a lot more good stuff coming up, but before moving on, don’t forget to
subscribe to our channel for more amazing videos like this and hit the bell icon so
that you don’t miss any updates! Yogurt: More than ever there is evolving science
showing a link between gut and brain health. The many types of healthy bacteria that dwell
within your intestines may play more than just a role in regulating healthy elimination
and immune function. These gut flora help send chemical messages
to your brain, particularly areas which control stress response and mood regulation. Ensuring
a healthy intake of probiotics from fermented and cultured foods such as yogurt, will help
to support this gut-brain connection. Turmeric: Turmeric’s active ingredient,
curcumin, has been shown to help lower anxiety by reducing inflammation and oxidative stress
that often increase in people experiencing mood disorders.
Studies show that turmeric specifically targets the underlying pathways of depression and
anxiety by promoting neuro-genesis or the generation of new brain neurons. This increases
the feel good compounds serotonin and dopamine and promotes the anti stress chemical norepinephrine.
At the same time this helps inhibit inflammation which underlies most diseases. You can easily add turmeric to meals such
as curries, casseroles, smoothies and salads. Eggs: Eggs contain choline, a nutrient that’s
needed for the production of acetylcholine, a neurotransmitter that impacts the portions
of your brain responsible for regulating mood and reducing stress. In one study, people with the highest anxiety
levels also had the lowest blood levels of choline. Eggs also contain vitamin D, which
helps ease both anxiety and depression. Other good sources of choline are turkey, beef,
seaweed, soy and Swiss cheese. Kidney Beans: Kidney beans are loaded with
tryptophan, an amino acid that increases serotonin and has a calming effect. Several studies
have linked low dietary tryptophan with increased anxiety and stress, and consuming more dietary
tryptophan has been shown to reduce anxiety and depression. Kidney beans are also rich in protein, which
are important for neurotransmitter production. Poultry, eggs, cheese and pumpkin seeds are
also good sources of tryptophan. Sweet Potatoes: Sweet potatoes are rich in
fiber and complex carbs, which can help keep your blood sugar levels steady to balance
mood. Studies show high-glycemic foods like white bread, pasta, cookies and cakes are
associated with anxiety. Other high-fiber, low-glycemic carbs include beans, winter squash,
artichokes, collard greens, Brussels sprouts, raspberries and blackberries. Brown Rice: Brown rice contains a variety
of B vitamins, crucial for the production of dopamine, serotonin and other neurotransmitters
that regulate mood. Thiamine or vitamin B1, has been shown to reduce anxiety and related
symptoms, including headache, insomnia and nightmares. One study showed that adults who took a B-vitamin
complex had fewer symptoms of anxiety and an overall improvement in mood. Some other
good sources of B vitamins are nutritional yeast, split peas, barley, oats, nuts and
seeds. Green Tea: You can beat the stress with none
other than a cozy cup of green tea. Green tea contains L-theanine, an amino acid that
has been shown to ease anxiety and stress 1 to 3 hours after drinking 200 milligrams. A typical cup of tea contains about 25 milligrams
and takes about half an hour to 2 hours to have an effect. When it starts working, L-theanine
produces calming effects while stimulating dopamine and serotonin in the parts of your
brain responsible for hormones, metabolism and memory. Walnuts: Although other nuts such as cashews,
brazil nuts, and hazelnuts are helpful in supplementing omega-3 fats, walnuts seem to
be the winner in this category. Walnuts are known to support overall brain health, being
one of the highest plant-based sources of omega-3 and a great source of protein to help
keep blood sugar levels at a healthy balance. One study found that depression scores were
26% lower among those who consumed about one-quarter cup of walnuts per day. They found that adults
who ate nuts, and specifically walnuts, were more likely to have higher levels of optimism,
energy, hope, concentration, and a greater interest in activities. Seeds: Flaxseed and chia seeds are wonderful
additions to your diet if you struggle with depression. These two types of seeds are particularly
great sources of omega-3 fats. Just one tablespoon of chia seeds provides approximately 61 percent
of your daily recommended amount of omega-3 and one tablespoon of flaxseed provides roughly
39 percent of the daily recommendation. As you can see, these two seeds pack a powerful
punch if you are looking for small ways to improve your diet and your mood. Pumpkin and squash seeds are also a great
addition to increase tryptophan. Tryptophan is an essential amino acid that produces niacin
and helps create serotonin which is also called the happy chemical because it contributes
to your wellbeing and happiness. Pumpkin and squash seeds provide approximately 58
percent of the recommended daily intake of tryptophan. Avocados: Avocados are rich in monounsaturated
fats that are known to support neurotransmitters and overall brain health. Avocados also contain magnesium which can
help calm nerves. Magnesium also helps in nourishing your nervous system, regulates
blood pressure, helps to balance your blood sugar and also ease your minds during stressful
times. Blueberries: Blueberries come with a variety
of nutritional benefits that can make you feel calm during your battle being fought
inside you. The antioxidants in blueberries help fight the free radicals that are making
you depressed and provide you relief during your anxious hours. The stress hormones when triggered get you
in great trouble. However, blueberries help in their regulation and prevent them from
getting boosted. The constant fruit delivery to your stomach helps you curb your anxiety,
and their nutritional values guard your immune and neurological system. Dark Chocolate: Dark chocolate is rich in
antioxidants that can fight inflammation. It’s also a healthy substitute for milk
chocolate and other sugary unhealthy snacks. A 2012 study found that regular consumption
of dark chocolate was associated with a decrease in biochemical measures of stress, such as
cortisol production. For some people, dark chocolate can also be a powerful comfort food
that eases stress after a difficult day. Bananas: Cheap, compact, and easy to procure,
bananas can help you improve your mood and combat anxiety. Bananas are high in complex
carbohydrates, which contain serotonin, the feel-good chemical. Complex carbohydrates
also improve the transport of tryptophan into your brain, where it is converted to serotonin. Bananas also contain the amino acids tyrosine
and phenylalanine. Tyrosine leads to balanced levels of dopamine in the brain and aids in
the reduction of body fat—and who doesn’t love shedding some fat? Phenylalanine is used
to form tyrosine. Bananas also contain vitamin B6, which helps convert tryptophan into serotonin. Chamomile Tea: This age old tea therapy helps
in inducing sleep and relieves anxiety. Chamomile tea is known for its amazing properties such
as anti-inflammatory, antibacterial, antioxidant, and relaxant properties. As per studies, chamomile
tea has been known for its anti-anxiety properties that come from the flavonoids present in chamomile
flowers. Do you get stressed out often? Is eating a
part of your stress relief measure? Let us know in the comments section below!

21 comments

  1. WATCH 🎥: 12 Things You Are Doing Because Of High Functioning Anxiety – https://www.youtube.com/watch?v=cmxE1KXN0no&list=PL_fl96m7OLQX_Fj7QGEnDspKIL7-U3QDP&index=4

  2. Do you get stressed out often? Is eating a part of your stress relief measure? If you enjoyed this video, please give it a like and share it with your friends! 🙂

  3. This will help me a lot! Thank you so much! I’m only 9 soon to be 10, and I have a lot of anxiety. Even the smallest thing like lunch at school, will trigger my anxiety. I always freak out when we have drills like fire drills, ALICE drills, and more. I have to stick by someone because I get so scared. Thanks bestie

  4. We're presently living very stressful days so it's good to know about these foods that can help us with stress and enxiety.thanks "B".❤️😊

  5. PLEASE EXCUSE MY CAPS – HERE THIS MAY HELP YOU TOO – ANY FOODS CONTAINING TRYPTOPHAN WILL HELP WITH ANXIETY & REALLY HELP YOU TO FALL SLEEP TOO , SOME I EAT AS A VEGETARIAN ARE – YOGHURT , BANANA , FREE – RANGE EGGS – BOILED ( OR HOWEVER YOU WANT THEM ) MILK , CHEESE , APPLE , CEREAL , CHAMOMILE TEA OR PEPPERMINT ( GREAT FOR IBS , DIGESTION : SO AFTER A MEAL ) OR PASSION FRUIT TEA , HOT CHOCOLATE IS GOOD TOO UNLESS LIKE ME , YOU ARE SENSITIVE TO CAFFEINE , IF SO AVOID & OPT FOR DECAFF COFFEE & TEA WHICH CONTAIN SMALL TRACES OF CAFFEINE OR HERBAL TEAS – I USED TO HAVE LOTS OF PANIC ATTACKS WHICH REALLY BEGAN A LOT WHEN I WAS 20 & I FOUND MYSELF RUSHING TO THE HOSPITAL A & E CONVINCED I WAS HAVING A HEART ATTACK , WHICH OF COURSE I WASN'T , BUT IT TOOK A LONG TIME & A LOT OF READING – UP TO REALISE , OR RATHER CONVINCE MYSELF IT WAS PART OF THE HORRIBLE SYMPTOMS , IT DIDNT GET RID OF THEM OR MY FEAR THO … WHAT REALLY HELPED MID PANIC ATTACK / ANXIETY ATTACK BACK THEN , I USED TO READ A SMALL PARAGRAPH IN A SELF HYPNOSIS BOOK , THAT JUST STATED NO MATTER HOW BAD I FELT I WAS NOT GOING TO DIE & WAS NOT HAVING A HEART ATTACK & MILLIONS OF OTHER PEOPLE WORLDWIDE WERE GOING THRU THE EXACT SAME THING AS ME AT THAT EXACT SAME MOMENT , THEN TOOK ME THRU SOME BREATHING EXERCISES & JUST KNOWING I WASNT THE ONLY ONE FEELING THAT WAY , SCARED , PETRIFIED , WAS A HUGE THING THAT STOPPED ME RUNNING TO THE HOSPITAL & EASED SOME OF THE DISTRESS TILL IT WAS OVER – I STOPPED DRINKING CAFFEINE & HAVENT HAD HALF AS MANY SINCE & I REALLY REALLY DO RECOMMEND IT … YOU NEED TO BE AWARE OF THE CAFFEINE IN COLA / PEPSI , MOST FIZZY DRINKS / SODA TOO & IN SOME MEDICATIONS … FEMINAX FOR PERIOD PAINS & YOU CAN GET EXTRA STRENGTH PARACETAMOL / TYLENOL , ETC … & THEY CONTAIN CAFFEINE WHICH I DIDNT KNOW & 2 – 3 TIMES MY MUM HAS BROUGHT ME SOME & IVE TAKEN THEM NOT REALISING & WITHIN 20MINS GONE INTO A FULL – BLOWN PANIC / ANXIETY ATTACK … THERE ARE SO MANY OTHER FOODS THO INC ' NUTS , SEEDS , MEATS LIKE TURKEY & IF ANYONE NEEDS ANY HELP LET ME KNOW AS I AM AGORAPHOBIC & IVE BEEN GOING THRU IT ABOUT 25YRS , BEST OF LUCK EVERYONE ESPECIALLY AT THIS TIME – STAY SAFE …
    https://www.everydayhealth.com/anxiety-pictures/anxiety-foods-that-help-foods-that-hurt-0118.aspx & https://www.alaskasleep.com/blog/foods-for-sleep-list-best-worst-foods-getting-sleep …
    PS . MAKE SURE YOU DONT HAVE IRON OR VITAMIN B12 DEFICIENCY TOO LIKE ME ( VEGETARIAN / VEGAN DIET ) , AS THEY CAN CAUSE TERRIBLE ANXIETY ATTACKS , BREATHLESSNESS , PALPITATIONS ETC … IF IN DOUBT GET YOUR BLOODS CHECKED …

  6. YEAH, SALMON IS ONE OF THE MOST TOXIC FOODS AVAILABLE, unless it's wild caught Alaskan Pacific. FARM RAISED IS TOXIC. LOOK IT UP. Atlantic is healthy too but they are in danger of virtual extinction due to overfishing.

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