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.
Eating more fruits and veggies in general has also been linked to decreased symptoms of anxiety and depression and increased happiness levels.
Citrus fruits and bell peppers: These fruits are rich in vitamin C, which has antioxidant properties that may help reduce inflammation and prevent damage to cells that may promote anxiety ( 46 , 68 ).
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.
The researchers narrowed down the top 10 raw fruits and vegetables they found to be associated with better mental health and fewer symptoms of depression. These include carrots, dark leafy greens such as spinach, lettuce, cucumber, apples, bananas, grapefruit, other citrus fruits, fresh berries, and kiwifruit.
Citrus Fruits and Strawberries Contain Vitamin C, Which Help Fight Stress. Some studies have found that high levels of vitamin C may help ease stress levels.
Bananas may help turn a frown upside down. They're high in vitamin B6, which helps synthesize feel-good neurotransmitters like dopamine and serotonin ( 20 ). Furthermore, one large banana (136 grams) provides 16 grams of sugar and 3.5 grams of fiber ( 21 ).
Apples. If you haven't had an apple a day in awhile, it might be a good time to start. The high levels of antioxidants may help lessen the symptoms of anxiety (anxiety is thought to be correlated with a lowered total antioxidant state).
Choose lean protein: Focus on consuming lean protein sources such as poultry, fish, eggs and plant-based proteins like beans, peas, nuts, nut butters, and soy products. Increase physical activity: All diet programs emphasize the importance of including exercise.
Studies indicate that flavonoids found in certain fruits and veggies are able to improve memory and brain function, thereby helping to lower symptoms related to brain fog. Fruits like grapes, pomegranates, strawberries, and blueberries have been shown to improve many aspects of memory and learning, such as rapid and ...
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.
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.
B-complex, vitamin E, vitamin C, GABA, and 5-HTP are 5 vitamins commonly used to help with anxiety and stress.
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.
Studies suggest that honey might offer antidepressant, anticonvulsant and anti-anxiety benefits. In some studies, honey has been shown to help prevent memory disorders.