5 foods you should eat if you suffer from anxiety and others that you should avoid

We have all experienced episodes of anxiety at some point. It is quite common, since the body acts with a defensive mechanism in situations considered threatening. This is done to anticipate a response, keep us alert and to alert us to possible risks.

Usually, when we experience overflowing situations, we feel anxiety. For example, when we have doubts about the future, when we have not completed a project or goal, or for not knowing how to handle stress or lead a very hectic life.

Anxiety affects the mind and is often caused, among other factors, by a poor diet, since the lack of carbohydrates, vitamins and mineral salts affects the proper functioning of the nervous system.

But, Did you know that there are recommended foods to relieve anxiety naturally? These are some of those that reduce their symptoms, and many others that you should avoid.

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Ali Miller, dietitian and author of the book The Anti-Anxiety Diet, revealed what are the foods that help people lower anxiety levels:

1. Apples

The apple contains fiber and vitamin B1, when consumed daily will produce an improvement in your mood and reduce stress, it will also also help improve digestion since soluble fiber produces a fatty acid that decreases inflammation, eliminating toxins from the process digestive.

In addition, the sweetness of fructose can calm the desire to eat something sweet, without providing excess calories, since they only contain 50 calories per piece.

2. Nuts and seeds

You should not forget about omega 3, since its lack causes nervousness, anxiety, lack of concentration and low defenses.

According to a study published in the magazine Diabetes and Metabolism, these good fats help decrease cortisol release.

One study confirmed that it is enough to consume nine whole nuts a day to take advantage of its calming effect and reduce anxiety. Because of its rich content of fatty acids (omega 3), magnesium, vitamins, fiber, antioxidants, they will immediately help you lower blood pressure, reduce cholesterol and inflammation. Other sources of omega 3 are chia and flax seeds.

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3. Black cocoa

Magnesium is a mineral necessary for the synthesis of serotonin and has relaxing properties, so it helps keep cardiovascular rhythm at bay and relax muscles. Magnesium deficiency causes irritability and insomnia.

Consuming dark chocolate (at least 70% cocoa) will also help you control anxiety.

4. Spinach

Spinach also contains magnesium, which helps control cortisol levels in the body (it is the main hormone that causes stress). It also allows you to regulate serotonin in the brain. Consuming them causes a feeling of well-being and tranquility. You can eat them raw or cooked, since their effect will be the same.

5. Vitamin C

In stressful situations the needs of vitamin C increase, so it is advisable to drink at least three pieces of fresh fruit a day and two servings of vegetables (one of them raw). Keep in mind that the best sources are citrus fruits, as well as kiwi, pineapple and fresh vegetables (lettuce, tomato, bell pepper, etc.).

Foods to avoid

But there are also foods that can increase your discomfort when you feel anxiety, such as caffeine, which increases adrenaline levels and accelerates the heart rate, as does the sugar that causes your blood pressure to increase, and cortisol production to accelerate. your organism

Other foods that are not recommended to reduce anxiety are dairy, very salty foods and alcohol, as well as foods with dyes (mainly avoid these: caramel, carminic acid, tartrazine, twilight yellow).

Remember that anxiety can be complicated not only by what you eat, but also by the way it is done, such as eating too fast. If you do it the right way, your body will have the ability to absorb nutrients and therefore, you can immediately feel the benefits to counteract anxiety.

Knowing these prohibited foods for anxiety can help us keep our nervous system stable, since a balanced diet composed of foods that contain amino acids, calcium, vitamin B complexes and minerals can produce a favorable effect on our body.

And you, do you usually eat any of these foods? SHARE WITH YOUR FRIENDS!

Important: It should be clarified that Bioguia does not give medical advice or prescribe the use of techniques as a form of treatment for physical or mental problems without the advice of a doctor, directly or indirectly. In the case of applying for this purpose some information on this site, Bioguia does not assume responsibility for those acts. The intention of the site is only to offer general information to help in the search for personal growth and development.

Sources:

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