It’s not today that we know that food influences the entire behavior of our body. So… If it’s been hard to keep calm in the last few days and if you’re looking to have more mood, tranquility, and peace in your routine, knowing some foods that fight anxiety can be a great way to face the daily rush with more patience and courage. And best of all: naturally, healthy and nutritious.
In this scenario, making good choices and having food as an ally to reduce anxiety can be an excellent way out. And we prepared this text to help you in this mission.
Want to know more about it? So check out our food tips that fight anxiety, and get ready to add them to your week’s menu!
What Nutrients Help Fight Anxiety?
First, before starting to mention the foods that fight anxiety, it is essential to emphasize that care with food should, indeed, be part of a healthier lifestyle. However, a professional should always make the exact diagnosis and treatment of anxiety.
That said, it’s time to know the primary nutrients that help fight anxiety and which foods are rich in these nutrients.
Foods That Fight Anxiety Should Be Rich In…
To avoid peaks of stress, exhaustion, and anxiety, it is essential to have a diet with good sources of:
- Omega 3
- Complex B vitamins
- Vitamin C
Between others. But then, what are the ingredients that present these nutrients?
Five Foods That Fight Anxiety
To improve brain function performance, citrus fruits, such as oranges, lemons, acerola, and pineapple, are rich in ascorbic acid – also known as vitamin C.
Among its actions in the body, ascorbic acid reduces cortisol, a hormone that, when high in the blood, can cause symptoms such as weight gain, loss of muscle mass, decrease in testosterone, or be indicative of other problems.
It is worth remembering that the release of cortisol by the adrenal gland is a response to episodes caused by stress. And typically, these situations can increase anxiety.
Therefore, betting on the regular consumption of citrus fruits and a diet rich in vitamin C can be an excellent alternative to keep the body healthy.
In addition to citrus fruits, red fruits are part of the group of foods that fight anxiety. They also act in the reduction of cortisol and are rich in oxidizing agents, which help protect the body’s healthy cells and keep health up to date.
For example, you can bet on fruits like strawberry, blackberry, and raspberry. Still, you can consume them in nature or bet on recipes that contain these ingredients.
A good tip is to include foods rich in complex carbohydrates in your diet to maintain calm and prolonged satiety. That’s because they are digested more slowly by the body, which helps keep the blood sugar (glycemia) level balanced.
Bet on foods such as sweet potatoes, yams, and cassava. Also, whole grains (wheat, oats, and rice) can complement your menu and promote more balanced for the body.
Meat And Fish
Meat and fish are the foods that function as the most significant natural source of tryptophan. Tryptophan, along with magnesium and some B vitamins, works in the production of serotonin.
Serotonin is essential for regulating anxiety levels in the body and is also extremely important in controlling mood and sleep quality.
In addition, fish are vibrant in omega-3 and meats in vitamin B12. Thus, the union of all these nutrients makes these foods that fight anxiety and help keep the body nourished and healthy.
That’s right: chocolate is part of the group of foods that fight anxiety! Especially dark chocolate, which has a hint of flavonoids, an antioxidant that favors the production of serotonin.
When at optimal levels, it helps to increase the feeling of well-being and lightness. It also improves mood and helps minimize the adverse effects of anxiety on the body.