Foods that reduce anxiety: Add these 5 superfoods to your daily diet to reduce depression naturally
Superfoods for anxiety: Managing anxiety naturally through diet involves making conscious choices about the foods you consume. Include these superfoods in your daily diet to fight anxiety and depression.
Anxiety is a common issue in today's world, affecting millions globally. While therapy and medication are essential for many, dietary choices can also play a significant role in managing anxiety. Adding certain superfoods into your diet is a natural way to help reduce anxiety levels. Here are five superfoods known for their anxiety-reducing properties (Image: Canva)
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Blueberries for brain health: Blueberries, often hailed as a superfood, are rich in antioxidants, particularly vitamin C and flavonoids. These nutrients help combat oxidative stress, which can exacerbate anxiety. Research has shown that antioxidants have a protective effect on the brain, supporting cognitive function and emotional regulation. Blueberries also contain high levels of anthocyanins, which have been linked to the reduction of inflammation and improved communication between brain cells. Regular consumption of blueberries can therefore support overall brain health, helping to keep anxiety at bay (Image: Canva)
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Dark Chocolate benefits: Dark chocolate is not only a delicious treat but also a potent anxiety reducer. It contains flavonoids, which are antioxidants known to improve brain function and lower cortisol levels. Cortisol, often referred to as the stress hormone, can contribute to feelings of anxiety when elevated. Additionally, dark chocolate contains magnesium, a mineral essential for nerve function and the regulation of neurotransmitters. Magnesium deficiency has been linked to increased anxiety, so incorporating dark chocolate into your diet can help maintain adequate levels of this vital mineral. When choosing dark chocolate, opt for varieties with at least 70 percent cocoa content to maximise health benefits. Remember, moderation is key, as dark chocolate is also calorie-dense (Image: Canva)
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Turmeric for mood regulation: Turmeric, a staple in Indian cuisine, is renowned for its anti-inflammatory and antioxidant properties, primarily due to its active compound, curcumin. Studies have shown that curcumin can cross the blood-brain barrier, providing direct benefits to brain health and mood regulation. Curcumin's anti-inflammatory properties help reduce inflammation in the brain, which is often associated with anxiety and depression. Furthermore, turmeric can boost serotonin and dopamine levels, neurotransmitters that play a crucial role in mood regulation.
Omega 3s and anxiety: Salmon is a fatty fish rich in omega-3 fatty acids, particularly EPA and DHA, which are crucial for brain health. These fatty acids help reduce inflammation and promote healthy neurotransmitter function, both of which are vital for managing anxiety. Several studies have shown that regular consumption of omega-3 fatty acids can significantly reduce symptoms of anxiety. Omega-3s achieve this by lowering the levels of pro-inflammatory cytokines and by supporting the structure of brain cells. For those who do not eat fish, omega-3 supplements derived from algae are an excellent alternative. Aim to include salmon or other fatty fish in your diet at least twice a week to reap the full benefits (Image: Canva)
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Chamomile for relaxation: Chamomile has been used for centuries as a natural remedy for anxiety and insomnia. This herb is packed with antioxidants such as apigenin, which binds to receptors in the brain, promoting relaxation and reducing anxiety. Clinical studies have demonstrated that chamomile can significantly reduce symptoms of generalised anxiety disorder. Chamomile tea is a popular and easy way to consume this herb, but it can also be taken as a supplement in capsule form. Incorporating a daily cup of chamomile tea into your routine can help you unwind and promote a sense of calm (Image: Canva)
Sushmita Srivastav An independent journalist and editor, Sushmita writes on diverse topics, ranging from travel, food, fitness and health, to luxury, culture, and everything in between.
