9 FOODS THAT HELP BEAT ANXIETY
Anxiety is a term which generalizes a variety of emotions that a person can feel. These emotions range from nervousness, fear, hesitancy, apprehension and worry about minute things. There are a dozen other anxiety disorders, such as General Anxiety Disorder (GAD), panic disorders and panic attacks, social anxiety disorder, agoraphobia, separation anxiety and other different phobias.
Almost every other person in the world is affected by one or another variation of anxiety. There is always some sort of worry in the back of the minds of humans in general.
Since these serious feelings hamper a person from functioning properly, it has now become imperative to understand with much awareness being spread to control anxiety. A number of different techniques have been brought up which may help control anxiety such as aromatherapy, breathing exercises for anxiety, physical exercises and a lot more.
In this article, we will discuss one of the lesser talked about, but extremely effective anxiety controllers:food. Below are enlisted some of these foods which may help with stress and anxiety management:
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Researchers have demonstrated that people who suffer from chronic or acute anxiety are usually deficient in an essential supplement folate. Asparagus can help combat this problem and correct this deficiency by its super-rich infusion of folate. One cup of asparagus provides around two-thirds of the daily nutritional requirement of folate.
The Vitamin B complex: Thiamine, Riboflavin and Niacin have positive effects on the nervous and mood system of the human body. Vitamin B6 helps the body in producing many neurotransmitters, such as serotonin which are basically mood lifters. Deficiency of these vitamins has been correlated with a decrease in a mood. Avocados are a rich source of these vitamins and are a heart-healthy food, helping the body replenish its Vitamin B production and in turn the neurotransmitters.
It is now known through research that when our bodies are under stress, it starts to crave Vitamin C and antioxidants. What other food sources can be a better provider than the small blueberries? These berries are filled and bursting with Vitamin C and antioxidants, repairing cells and getting rid of carcinogens in the body. These berries also offer the added advantage of satisfying the sugar craving one feels, which is responsible for feelings of anxiety and even depression.
Turkey contains a nutrient known as Tryptophan. This is exactly the reason why you feel sleepy after a Thanksgiving dinner of turkey. Tryptophan is an amino acid needed by the body to produce the neurotransmitter serotonin, which helps regulate mood and sleep.
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Almonds also have a role in anxiety reduction. These nuts are a rich source of magnesium, which whenlow in the body, would be responsible for the ineffective production of the essential neurotransmitter serotonin. One ounce of these nuts contains about 75 mg of magnesium which is 19 percent of the daily intake. The rest of the recommended daily intake of magnesium can be derived from a diet rich in legumes, seeds and even avocados.
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Yogurt is a fermented dairy product rich in probiotics and are healthy gut bacteria needed for our bodys. These probiotic bacteria regulate the Hypothalamus- pituitary- gut axis responsible for regulating the nervous system and mood. Around one gram of yogurt contains a 100 million live and active probiotic bacteria, whereas one cup contains 25 billion.
Kale is a dark, green leafy vegetable, which again is a rich source of age and stress defying antioxidants. They are also a rich source of beta-carotene and Vitamin E essential for the normal functionality of the human brain. Kale can be added to a salad for a better diet.
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Salmon is a rich source of essential oils known as omega 3 fatty acids important for brain development. These fatty acids help keep in check cortisol and adrenaline, known as the stress hormones of the body and are unhealthy for the human body. The best way to eat this fish whilst preserving its nutrients would be to steam it sprinkled with a little salt pepper, garlic and herbs.
Last but not least are whole grain foods which include pasta and bread. This food group is a rich source of magnesium and tryptophan helping beat anxiety. There is a reason why these foods are known as 'comfort foods'. It should be made sure however, before eating these foods that the person is not intolerant to gluten, which can be quite unpleasant and lead to the loss of essential nutrients instead.
These foods which can beat anxiety should be kept in mind and tried to be incorporated into one's daily diet. It should not matter if you are an anxious or a calm and collected individual, as these foods are essential for everyone.
This guest post was written by Hassan Khan Yousafzai, he is passionate about Digital marketing. Along with educational background in Software Engineering he is bridging gap between marketing and development department. At Techvando, he has been consulting brands all over Pakistan to gain online traffic and profitable leads.