Diets to reduce and control anxiety should include foods rich in magnesium, omega 3, fiber, probiotics and Tryptophan, such as bananas, aeneas and bitter chocolate, for example.
These nutrients help regulate intestinal flora, as some studies indicate that it is directly related to mental health; Increase Serotonin production, better known as happiness hormone; act at the brain level.
- In addition.
- It is also necessary to reduce consumption of foods high in sugars and wheat flour.
- Which produce changes in glucose and serotonin production.
Anxiety is a psychological condition in which the person is in an unpleasant state of learning, leading to greater anxiety than the situation requires.
This condition can cause physical and psychological symptoms such as headache, chest pain, lack of concentration and even dietary anxiety, which can occur uncontrolled and without the person eating a bad burger. Learn more about anxiety.
To help control anxiety, we need to increase consumption of the foods listed below:
Omega 3 is a good fat rich in EPA and DHA, these fatty acids work best in the brain and reduce anxiety. Scientific studies have focused on low intake of omega 3 with diseases such as depression and anxiety.
Therefore, it is important to eat foods rich in omega 3 such as tuna, salmon, sardines, trout, linaza, chaa and linaza accepted, for example, if necessary there are also omega 3 supplements that can be indicated by your doctor. or nutritionist.
Some studies suggest that magnesium could treat anxiety and stress because it improves brain function, however, more research is needed to demonstrate it.
This mineral is present in foods such as aene, banana and spinach; in pumpkin, garlic, linaza and chia y; nuts such as Brazil nut, almonds and peanuts.
Tryptophan is an amino acid that helps produce 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, piea, salmon, bitter chocolate and nuts in general, such as peanuts, nuts, almonds and Brazil nut.
B-complex vitamins, especially B6, B12 and folic acid, are important regulators of the nervous system, involved in the production of Serotonin. These vitamins can be found in whole grains, such as brown rice, wholemeal bread and aene, and in 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.
Some scientific studies have shown that dysbiosis, which is the imbalance of bacterial flora, and inflammation of the gut have been linked to various mental illnesses such as anxiety and depression, so the use and consumption of probiotics could help restore normal microbial balance. and therefore have a potential role in the treatment and prevention of anxiety and depression.
Probiotics can be consumed with fermented foods such as natural yogurt, kefir, tempeh, kimchi and kombucha, for example, but can also be taken as supplements, which can be purchased from pharmacies. Discover the other health benefits of taking probiotics.
Consumption of high-fiber foods promotes gut health just like probiotics, as certain types of fiber act as prebiotics, and also helps regulate blood sugar and increase the feeling of satiety, being a great choice for people who are looking forward to them. Eating.
Foods rich in fiber in fruits, vegetables, whole foods, legumes, among others.
Foods that should be avoided to help control anxiety
Anxiety can prevent the person from making good decisions and even paralyzing them to a balanced diet and frequent physical activity to help manage stress and anxiety.
The table continues with a three-day menu to combat anxiety:
The songs included in the menu vary depending on age, gender, physical activity and whether there are any associated patients, as it is ideal to help a nutritionist make a full assessment and develop a nutritional plan tailored to your needs.
Watch the video below to see some natural plants and other tips for reducing anxiety: