The diet to reduce and control anxiety should include foods rich in magnesium, omega-3, fiber, probiotics and tryptophan, being interesting to consume bananas and bitter chocolate, for example.
These nutrients help regulate intestinal flora and increase the production of Serotonin, also known as the happiness hormone, promoting relaxation and helping to combat anxiety.
- In addition.
- It is also important to reduce consumption of foods high in sugars and wheat flour.
- As they are associated with changes in blood sugar and serotonin production.
Anxiety is a psychological condition in which the person is in a state of unpleasant apprehension, which leads to greater anxiety than the situation requires.
This can cause physical and psychological symptoms, such as headache, chest pain, lack of concentration and increased need to eat, even in the absence of hunger. Here’s how to recognize the symptoms of anxiety.
To help manage anxiety, you should increase your intake of the following foods:
Omega-3 is a good fat rich in EPA and DHA, fatty acids that improve brain function and reduce anxiety. Some studies have shown that eating a small amount of omega-3 may be related to certain diseases, such as depression and anxiety.
Therefore, it is important to eat foods rich in omega-3s such as tuna, salmon, sardines, flaxseed, chia, chestnuts and avocado. In some cases, it may also be necessary to consume omega-3 supplements, which should be indicated by the doctor or nutritionist.
Some studies suggest that magnesium may help treat stress and anxiety because they improve brain function, but more studies are needed to confirm this relationship.
This mineral is found in foods such as oats, banana, spinach, pumpkin seeds, sesame, flaxseed and chia, and nuts such as Brazil nuts, almonds and peanuts.
Tryptophan is an amino acid that aids in the production of Serotonin, an essential hormone to prevent anxiety, stress, depression and insomnia.
This amino acid can be found in foods such as meat, chicken, fish, eggs, bananas, cheese, cocoa, tofu, pineapple, salmon, bitter chocolate and nuts in general, such as nuts, nuts and almonds. See a full list of Tryptophan-rich foods.
B vitamins, especially B6, B12 and folic acid, are important regulators of the nervous system and are involved in Serotonin production. These vitamins can be found in whole grains, such as brown rice, wholemeal bread and oats, and other foods such as bananas, spinach and other green vegetables.
Vitamin C and flavonoids are antioxidants that reduce stress and anxiety, helping to control hormone production. Its main foods are citrus fruits such as orange, pineapple and tangerine, chocolate and fresh vegetables.
Eating foods high in fiber promotes gut health, as well as helping to regulate blood sugar and increase the feeling of satiety, being an excellent option for anxious people.
Some of the foods rich in fiber are fruits, vegetables, whole foods, legumes, among others.
Some scientific studies have shown that dysbiosis, which is the imbalance of the gut microbiota, and inflammation of the intestine may be related to emotional changes, such as anxiety and depression. Therefore, the use of probiotics could help restore normal microbial balance and therefore could have a potential effect on the treatment and prevention of anxiety and depression.
Probiotics can be ingested through fermented foods, such as natural yogurt, kefir, tempeh and kombucha, but can also be consumed as supplements that can be purchased from pharmacies.
Learn more about probiotics and their benefits
Foods to avoid to help manage anxiety include:
Anxiety can prevent an individual from making the right choices and even paralyzing them in a situation, but a balanced diet and frequent physical activity help manage stress and anxiety.
The following table presents an example of a 3-day menu to combat anxiety:
1 glass unsypped orange juice – 2 slices wholemeal bread with cheese
The amounts indicated in the menu vary according to age, sex, physical activity and the presence of diseases, so ideally consult the nutritionist so that a complete assessment can be made and, thus, a nutritional plan adapted to the needs can be developed. .