Oranges. You may think of vitamin C when you think of these citrus fruits, and that's a big reason it might help your anxiety. Some studies have shown that a diet rich in it may help calm you and put you in a better frame of mind.
Blueberries
When we're anxious and stressed, our bodies crave vitamin C to help repair and protect our cells, and blueberries are packed full of it. Small but mighty, blueberries are bursting with antioxidants and vitamin C which have been shown to provide anxiety relief.
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.
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.
Cherries are known for being one of the best foods for sleep as they naturally contain melatonin. Snacking on cherries or drinking cherry juice can help promote longer, deeper sleep.
Bananas are one of the few fruits known to be relatively rich in the nerve messenger serotonin, some of which your body converts to melatonin (16). Almonds and almond butter supply some melatonin as well. They're also a good source of healthy fats, vitamin E, and magnesium ( 17 ).
Eggs and fish are higher melatonin-containing food groups in animal foods, whereas in plant foods, nuts are with the highest content of melatonin. Some kinds of mushrooms, cereals and germinated legumes or seeds are also good dietary sources of melatonin.
If you take magnesium as a supplement, studies that showed that magnesium can have anti-anxiety effects generally used dosages of between 75 and 360 mg a day, according to the 2017 review. It's best to consult a healthcare practitioner before taking any supplement so you know the correct dose for you.
Kiwis are rich in folate, vitamin C, and E. According to research, oxidative stress plays an important role in anxiety. The combination of nutrients in a kiwi aid in the reduction of oxidative stress, which can result in chronic inflammation that science shows plays a part in many mental health conditions.
Take care of yourself. Avoid drugs and alcohol as they can add to stress. Eat a well-balanced diet, get enough sleep, and exercise on a regular basis. Engage in self-relaxation.
The neurohormone melatonin is not stored in the pineal gland but rather is released into the bloodstream and can penetrate all body tissues [11] . It is important to note that “darkness” stimulates the pineal gland to secrete melatonin whereas exposure to light inhibits this mechanism [12].
Folate and B6 vitamin are supposed to boost the formation of serotonin from TRP as coenzymes. Zinc and magnesium, instead, are supposed to enhance the formation of melatonin from serotonin by binding to AANAT enzyme, thus activating it and increasing the affinity of serotonin for binding to AANAT (74, 75).
Heavy Foods
Meals which seem to weigh on your stomach actually take longer to digest. Fatty, cheesy and fried foods can lead to indigestion and keep you up at night. Avoid things like cheeseburgers, fries, fried foods and large steaks late in the day.
Green, leafy vegetables, pumpkin seeds, edamame, bananas, avocados, beans, and nuts and seeds are all foods rich in magnesium, which helps muscles relax and induces a sleepy state, Mehta said. A lack of magnesium can cause restless leg syndrome and muscle spasms. Certain foods contain an amino acid called tryptophan.
Numerous studies have revealed that kiwifruit contains many medicinally useful compounds, among which antioxidants and serotonin may be beneficial in the treatment of the sleep disorders.