Foods for anxiety

Realistic Nutrition

Hi friend,

Welcome to a new side of nutrition, where we view food as one of our most powerful tools in holistic health. Where we view food as the friend, not the enemy.

Welcome to the Art of Nourishment.

Here are my top evidence-based foods that buy I weekly to lower anxiety and support my mood:

1. Wild blueberries

   1. Flavonoids, which are rich in vitamin C and have the highest antioxidants per calorie of any other fruit, have been shown to help relieve anxiety.

2. Wild-caught salmon (frozen or canned)

   1. It contains nutrients that promote brain health (EPA, DHA, and vitamin D).

   2. These nutrients help regulate neurotransmitters dopamine and serotonin, which can help calm our nervous system.

3. Dark chocolate — yes, you read that right!

   1. One observational study collected 13,626 participants and found those who consumed dark chocolate had significantly lower symptoms of depression than those who did not.

4. Probiotic Yogurt

   1. Several studies have found yogurt to reduce anxiety.

   2. One study performed at UCLA split women between 18 and 55 into two groups. Researchers divided the women into three groups: Group One ate a yogurt containing a mix of several probiotics twice a day for four weeks; Group Two consumed a dairy product with no probiotics; and a third group consumed no products. At the end of the four weeks, the yogurt group had reductions in anxiety based on before-and-after brain scans of brain chemistry.

   3. A triple-blind randomized controlled trial performed in postmenopausal women found that consuming probiotic yogurt improves anxiety, stress, and quality of life.

5. Avocados

   1.  Rich in antioxidants, they are believed to offer a neuroprotective effect

   2. A total of 2,886 individuals who participated in the National Health and Nutrition Examination Survey 2011–201 found avocados led to improved cognitive function among older adults.

6. Matcha

   1. Rich in the amino acid l-theanine and Epigallocatechin gallate (EGCG), an antioxidant, it has been shown to lower cortisol, stress, and anxiety!

   2. Supplementation of EGCG has also been shown to improve calmness and reduce stress.

   3. L-theanine may also help improve inflammation in the intestinal tract. Our moods and emotions are greatly impacted by the health of our gut. #GutBrainAxis

7. Zen Basil Seeds or Chia Seeds

   1. Rich in fiber and alpha-linolenic acid, which both have been shown to help with anxiety-like behavior

   2. A high-fiber diet may also help offer protective factors for depression and anxiety.

      1. Fiber produces short-chain fatty acids, which lower inflammation and can strengthen the vagus nerve. The vagus nerve is the longest cranial nerve in the body, connecting the gut and brain! Think of it as a bidirectional super highway

         

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