9 products that greatly reduce anxiety
Which products reduce anxiety (Illustrative photo: freepik.com)
Anxiety can manifest in various ways, from fear and excessive worry to physical symptoms such as muscle tension or rapid heartbeat. If anxiety persists for more than six months, it could indicate generalized anxiety disorder, for which treatment typically involves medication and psychotherapy. However, proper nutrition can also play a significant role in reducing anxiety.
Here are 9 foods that help reduce anxiety, according to Ukrainian nutritionist Oleh Shvets..
Foods rich in vitamins, minerals, and antioxidants help maintain mental health. Here are nine foods that can become allies in the fight against stress:
Brazilian nuts
They are high in selenium, which reduces inflammation and improves mood. However, it's important to follow the recommended intake — just one nut a day is enough. Additionally, Brazilian nuts are rich in vitamin E, the deficiency of which is linked to depression.
Fatty fish
Salmon, mackerel, and sardines are rich in omega-3 fatty acids, which support brain function and reduce the risk of anxiety. Two servings of fish per week are enough to provide the body with essential acids and vitamin D, which also helps regulate mood.
Eggs
Egg yolks are a source of vitamin D and tryptophan, an amino acid that helps produce serotonin. This neurotransmitter improves mood and promotes healthy sleep.
Pumpkin seeds
They are a source of potassium, which regulates blood pressure and reduces stress symptoms. The seeds also contain zinc, essential for brain and nervous system function.
Dark chocolate
Chocolate with more than 70% cocoa contains flavonoids, magnesium, and tryptophan, which reduce inflammation, stimulate serotonin production, and improve mood. Consume it in moderation — 1-3 grams per day.
Turmeric
This spice contains curcumin, which reduces inflammation and oxidative stress, often associated with anxiety disorders. Turmeric pairs well with many dishes, making it easy to incorporate into your diet.
Chamomile
Chamomile tea is known for its calming properties due to flavonoids. It helps reduce anxiety but does not prevent new episodes.
Yogurt
Fermented products, such as yogurt, are rich in beneficial bacteria that improve gut health, reduce inflammation, and support mental well-being.
Green tea
Thanks to the amino acid theanine, green tea promotes relaxation and improves mood. To achieve the effect, consume 200 mg of theanine per day.
Additional recommendations
Other beneficial foods include:
- turkey, cheese, bananas, pineapple — sources of tryptophan;
- spinach and almonds, rich in magnesium;
- chia seeds, rich in Omega-3;
- lean meats, fish, and other sources of protein.
Avoid excessive consumption of sugar, alcohol, trans fats, and coffee, as they can worsen anxiety symptoms.
Remember: a healthy diet is important but does not replace professional help. If anxiety persists for an extended period, be sure to consult a doctor or psychologist.
We also wrote about the 6 healthiest nuts that should be included in everyone's diet.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
