Foods to reduce anxiety

The relationship between diet, mood and anxiety is receiving increasing attention. Following a healthy dietary pattern, rich in fruits, vegetables and other nutrient-dense foods, is a useful resource in managing anxiety.

Among the components whose anxiety-reducing effect is supported by rigorous research are: magnesium, tryptophan, vitamin D, vitamin B, omega-3, probiotics and antioxidants.

Oily fish

Omega-3s are essential fatty acids that cannot be produced by our bodies and need to be obtained through the diet. Mackerel, salmon, sardines, herring and trout are high in omega-3s, especially DHA and EPA, two types of omega-3s that are essential for brain health and cognitive function.

Oily fish are not only rich in omega-3s, but also contain tryptophan, an amino acid that contributes to the production of neurotransmitters, such as serotonin. Serotonin is responsible for regulating mood and can help reduce stress and anxiety.

In addition, these fish are also a source of magnesium and zinc, also important for the production of serotonin.

By consuming these fish, you can improve your mood, increase your sense of well-being and satisfaction.

Dark chocolate

Dark chocolate with a high percentage of cocoa (over 85%) is rich in tryptophan and magnesium.

Tryptophan is an amino acid that influences the production of neurotransmitters and magnesium is important for the normal functioning of the nervous system and psychological function.

Eggs

Eggs contain tryptophan and the yolks of eggs are a source of vitamin D.

Banana and pineapple

They are rich in tryptophan. Bananas also contain vitamin B6, magnesium and potassium which contribute to the normal functioning of the nervous system.

Pineapple has minerals and vitamins that activate the generation of serotonin. Both are among the best for calming anxiety.

Green leafy vegetables

Spinach, watercress, beetroot and broccoli are vegetables high in tryptophan. They also contain antioxidants that help mitigate feelings of sadness and reduce fatigue. Likewise, green leafy vegetables contain high percentages of magnesium.

Nuts

Especially Brazil nuts and almonds, as excellent sources of vitamin E, an antioxidant which in turn is linked to mood disorders.

Sauerkraut, yoghurt and kefir

These are probiotic foods that, when included in the diet, can benefit natural gut bacteria, reducing anxiety and stress.

Chia seeds

They are an important source of Omega-3.

Turmeric

This spice has curcumin as an active ingredient, which can help reduce anxiety by reducing inflammation and oxidative stress, which often increase in people with anxiety disorders.

Avocado

For its high vitamin B content.

Turkey

It is a nutrient-dense meat with a high tryptophan content.

Wholegrain cereals

Oats, in particular, are foods that quickly lower anxiety, as their carbohydrate content has a positive effect on temporarily increasing serotonin levels in the blood.

In addition, slow-absorbing carbohydrates, such as oats, are progressively released during the digestive process, providing the necessary glucose and avoiding intensity peaks.

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