Chocolate has a high content of tryptophan, which the body uses to turn into mood-enhancing neurotransmitters such as serotonin in the brain. Dark chocolate is also a good source of magnesium. Eating a diet with enough magnesium in it or taking supplements may reduce symptoms of stress and anxiety.
Foods naturally rich in magnesium may, therefore, help a person to feel calmer. Examples include leafy greens, such as spinach and Swiss chard. Other sources include legumes, nuts, seeds, and whole grains. Foods rich in zinc such as oysters, cashews, liver, beef, and egg yolks have been linked to lowered anxiety.
*Dark chocolate: Dark chocolate contains flavonols, such as epicatechin and catechin. These are plant compounds that act as antioxidants, which are known to reduce anxiety.
Researchers have found that chocolate contains a stimulant called phenethylamine (PEA). PEA also occurs naturally in the brain, and additional PEA consumption causes the brain to release dopamine and norepinephrine. Together, these three chemicals can trigger relaxation, elation and euphoria.
The study found that eating milk chocolate results in a decrease in anxiety in people who experienced higher stress levels, whereas dark chocolate decreased anxiety in those with lower stress levels. Whatever anxieties you're dealing with, big or small, taking a step back and enjoying some chocolate will help.
The flavonoids in the cocoa help protect your cells. They're a type of antioxidant that may also help lower your blood pressure, boost the blood flow to your brain and heart, and make you less anxious.
Carbohydrates are thought to increase the amount of serotonin in your brain, which has a calming effect. Eat foods rich in complex carbohydrates, such as whole grains — for example, oatmeal, quinoa, whole-grain breads and whole-grain cereals.
According to one study, the answer may be yes. This study noted that the people eating either dark or milk chocolate lowered the stress they felt by two to three points. Researchers also found that the stress-relieving effects of these two chocolates was greater for females than males.
It's not unusual to crave carbs, sugar, and chocolate when you are stressed or dealing with depression. Cravings can be your body's way of letting you know it's not getting something it needs, such as a specific vitamin or mineral.
There is no undisputed evidence that shows that chocolate can be used as an antidepressant. However, the research on chocolate may be one step into discovering how we can use food to aid in the treatment of mood disorders.
Great news: A recent cross-sectional study of over 13,000 U.S. adults found that people who ate dark chocolate in the prior 24 hours were 70 percent less likely to report depression.
Difficult experiences in childhood, adolescence or adulthood are a common trigger for anxiety problems. Going through stress and trauma when you're very young is likely to have a particularly big impact. Experiences which can trigger anxiety problems include things like: physical or emotional abuse.
Besides the homey warmth of this true comfort food, milk has loads of B vitamins that reduce anxiety and improve mood. For instance, vitamin B6 (pyridoxine) raises serotonin levels to perk you up.
The B-vitamins in bananas, like folate and vitamin B6, are key to the production of serotonin, which can help improve your mood and reduce anxiety. For an extra stress-busting boost, top bananas with almond, peanut, or cashew butter.
Dark chocolate has been shown to contain neurochemicals, such as serotonin, that have a psychoactive and euphoric effect on the mind. Serotonin is a neurotransmitter responsible for mood regulation and cognitive function, so it's no surprise that chocolate can immediately boost your mood on a bad day.
Medical research has linked magnesium to reduced anxiety. Magnesium helps you to relax by stimulating the production of melatonin and serotonin which boost your mood and help you sleep. Magnesium also reduces the production of cytokines and cortisol, which lead to increased inflammation and stress.
Vitamins B9 and B12 are both thought to treat symptoms of anxiety. Folic acid has many uses in the body, and B9 deficiency has been linked to higher levels of anxiety and depression.
Yogurt. You might be surprised to learn that fermented food—including yogurt, one you might not ordinarily think of as falling into this category—can help reduce anxiety! A link has been found between the consumption of fermented, probiotic foods and a reduction in social anxiety.