Anxiety is a common experience in the lives of many people and can manifest in various ways: from feeling restless or tense to experiencing palpitations or difficulty breathing. Although there are different methods to manage or treat anxiety, one of the most accessible and effective approaches is through diet. What to eat when you have anxiety? Are there healthy foods for anxiety that can be eaten at any time?
In this article, we share 10 healthy foods that can help calm anxiety, prevent the onset of this symptom, and promote greater emotional well-being in general.
What to eat for anxiety?
When we experience anxiety, we often turn to comforting foods rich in simple carbohydrates, such as sweets or fried foods. However, these foods can provide temporary relief, but in the long term, they can worsen anxiety symptoms due to spikes and drops in blood sugar levels. So, what can we eat to relieve anxiety?
Instead, it is beneficial to opt for foods that stabilize blood sugar levels and provide nutrients that support mental health. Foods rich in healthy fats, lean proteins, fiber, and specific vitamins and minerals can help reduce anxiety and promote a sense of calm and well-being.
Ten healthy foods to calm anxiety
- Walnuts
Walnuts are an excellent source of omega-3 fatty acids, which have been shown to have positive effects on mental health. Additionally, they are rich in magnesium, a mineral that can help reduce stress and anxiety by regulating neurotransmitter levels in the brain.
- Pistachios
Pistachios are another excellent choice for calming anxiety. They are rich in protein and fiber, which helps maintain stable blood sugar levels. Additionally, they contain potassium, which can help regulate blood pressure and reduce the effects of stress on the body.
- Cashews
Cashews have a high content of tryptophan, an amino acid that the body uses to produce serotonin, a neurotransmitter that regulates mood and promotes a sense of calm and well-being. Additionally, they are rich in magnesium and zinc, two minerals that can help reduce anxiety and improve sleep quality.
- Banana
Bananas are a natural source of carbohydrates, which the body converts into glucose, the brain’s main source of energy. They are also rich in potassium and magnesium, two minerals that can help reduce blood pressure and promote muscle relaxation.
- Oatmeal
Oatmeal is an excellent source of complex carbohydrates and fiber, which helps stabilize blood sugar levels and provide a constant release of energy. Additionally, it is rich in B vitamins, which can help reduce stress and improve mood.
- Eggs
Eggs are good for promoting better nutrition and reducing anxiety, as they contain high-quality proteins and all essential amino acids that the body needs. Additionally, they are rich in choline, a nutrient that can help improve cognitive function and reduce anxiety symptoms.
- Berries
Berries, such as strawberries, blueberries, and raspberries, are rich in antioxidants, which can help protect the brain from oxidative stress and reduce inflammation in the body. Additionally, they are low in calories and rich in fiber, making them a healthy option to calm anxiety.
- Sunflower or pumpkin seeds
Sunflower and pumpkin seeds stand out for their magnesium content, a mineral that can help reduce anxiety and favor muscle relaxation. Additionally, they are rich in omega-3 fatty acids, which can help improve mood and reduce symptoms of depression.
- Avocado
Avocado is a food that contains a good proportion of healthy fats, including monounsaturated fatty acids and omega-3. Additionally, it is rich in potassium, a mineral that can help regulate blood pressure and reduce the effects of stress on the body.
- Orange
Oranges are, as is known, one of the best sources of vitamin C, an antioxidant that can help reduce cortisol levels, the stress hormone, in the body. Additionally, they are rich in fiber and water, making them a refreshing and satisfying option to calm anxiety.
Perfect anxiety foods for occasional cravings
All the mentioned foods share a characteristic that makes them especially useful for calming anxiety, and that is that they are perfect foods for snacking or eating between meals, something very common during episodes of anxiety or stress. In addition to being very easy to eat or prepare, they are foods that satiate and can curb cravings at any time.
In conclusion, these 10 foods can help you maintain a balanced and nutritious diet that contributes to reducing anxiety and promoting overall emotional well-being. Incorporating these healthy foods into your daily diet can be an important step towards managing anxiety and maintaining optimal mental health. But remember, if you frequently suffer from anxiety or pathologically, it is advisable to consult a specialist doctor to diagnose and treat you.
