The food we consume can have a huge impact on your stress levels. Eating a healthy, balanced diet full of wholesome foods packed with vitamins and minerals will have a positive impact of your mood and help to keep stress levels at bay. Evidence increasingly shows that diets that are high in processed foods can increase anxiety.
There are lots of foods that can have an impact and help to reduce your stress or anxiety levels. Here are a few examples that you can work into any diet.
Brazil nuts are packed with selenium which is an antioxidant and helps to prevent cell damage. Selenium can improve mood by reducing inflammation, which is often at high levels when someone has a mood disorder, such as anxiety. Brazil nuts and other nuts are also full of Vitamin E which is an antioxidant, antioxidants can be beneficial for treating anxiety.
Fatty fish, such as salmon, mackerel or sardines is high in Omega-3. Omega-3 is a fatty acid which has a positive impact on cognitive function as well as mental health. It regulates neurotransmitters, reduces inflammation, and promotes healthy brain function. Salmon and sardines are also among the few foods that contain Vitamin D. If you don’t eat fish or live on a vegan diet, the Ultra Omega supplement has a daily dose of Omega 3 fatty acids.
Vitamin D deficiency has also been linked to mood disorders, such as depression and anxiety. Foods that’s are high in Vitamin D are fatty fish, red meat and egg yolks.
Egg yolks are a good source of Vitamin D and an excellent source of protein. They contain the amino acid tryptophan, which helps create serotonin. Serotonin is a chemical neurotransmitter that helps to regulate mood, sleep, memory, and behaviour. Serotonin also improves brain function and relieve anxiety. In addition, Turkey and other tryptophan-containing foods such as dark chocolate, cheese, pineapple, bananas, oats, and tofu.
Protein sources, such as lean meat, fish, nuts, and dairy all provide amino acids, which the body converts into the mood-lifting neurotransmitters, such as serotonin.
Pumpkin seeds are an excellent source of potassium, this regulates electrolyte balance and manages blood pressure. Eating potassium-rich foods such, as pumpkin seeds or bananas can help reduce symptoms of stress and anxiety. Pumpkin seeds are also a good source of zinc. Zinc is essential for brain and nerve development.
Turmeric is a spice commonly used in Indian and South-East Asian cooking. The active ingredient in turmeric is curcumin, it helps lower anxiety by reducing inflammation and oxidative stress. Turmeric is easy to add to meals. It has minimal flavour, so goes well in smoothies, curries, and casserole dishes.
Many people around the world use chamomile tea as an herbal remedy because of its anti-inflammatory, antibacterial, antioxidant, and relaxant properties. Chamomile tea may be useful in managing anxiety, try having a cup before bed to help you sleep well.
If you consume a varied and balanced with high quality, nutrient-dense carbohydrates, fats, and proteins you will ensure that your body gets all the nutrients that it needs to support a healthy lifestyle. You should aim to consume whole foods such as vegetables, fruit, legumes, wholegrains, lean meats and fish.