7 superfoods that can ease anxiety: From stress-busting salmon to serotonin-boosting blueberries

If you’ve tried cutting out caffeine, exercising, and getting eight hours of sleep every night and you’re still anxious, you may want to make some adjustments to your diet.

Research shows that the gut and anxiety are closely linked, with a lack of some vitamins and nutrients linked by some studies to feelings of worry and worry.

Anxiety is also linked to inflammation in the body, and some foods can counteract this and reduce damage to cells in the body.

Anxiety is a feeling of fear, dread, and restlessness, and is often triggered by stressful situations, such as being in a large crowd or feeling pressured by work or family life. An estimated 40 percent of Americans have it.

Here are seven superfoods that have been shown to fight anxiety:

Eggs

They’ve had a rough time of it in recent years, with a host of conflicting studies linking them to high cholesterol.

But eggs are one of the few foods packed with vitamin D, which the body uses to make and release serotonin, the “feel good” hormone.

Previous scientific studies have shown that consuming more vitamin D can help raise serotonin levels and, as a result, improve someone’s mood.

Papers have also suggested a link between deficiency of this vitamin and anxiety.

However, the potential beneficial effects of this vitamin have not been supported by large-scale studies.

However, the fact that eggs are a good source of vitamin D has led many experts to suggest that eating them could help combat anxiety.

Previous studies have also linked vitamin D to other benefits, such as weight loss, reduced risk of heart disease, and improved immune health.

Adults need about 400 to 800 international units (IU) of vitamin D daily, with a large egg containing about 44 IU of vitamin D, or 10 percent of daily needs.

Estimates suggest that one in two Americans is deficient in vitamin D, which is much more common among people of the black ethnic group. Symptoms include fatigue, lack of sleep, and feelings of depression or sadness.

blueberries

A well-known superfood, scientists suggest that the benefits of blueberries may even extend to reducing anxiety.

Blueberries are already known to help reverse cognitive decline, stave off dementia, and reduce the risk of heart disease.

But the fact that they are good sources of vitamin C has led experts to suggest that they might also help combat anxiety.

This vitamin can help reduce the amount of cortisol, the stress hormone, that is released in response to a stressful event, helping to reduce feelings of anxiety.

Small-scale studies have suggested a link between eating blueberries and lower levels of anxiety.

In a 2020 study, 64 adolescents received a daily blueberry supplement for four weeks. In the end, all reported fewer symptoms of depression.

Blueberries are also a good source of antioxidants, which can help reduce damage to cells caused by stress.

Health authorities say that women should get about 75 milligrams (mg) of vitamin C per day, while men should get 90 mg. Eating just one cup of blueberries contains about 25 percent of the daily requirement for vitamin C.

hummus

There are claims online that eating hummus can help fight anxiety.

It depends on the fact that the Middle Eastern sauce, made from chickpeas, is a good source of tryptophan.

The body uses this to produce melatonin, the sleep hormone, and serotonin.

More serotonin can improve someone’s mood by helping to combat feelings of anxiety, while studies suggest that melatonin can help someone get a good night’s sleep. This, in turn, can help reduce feelings of anxiety in people.

It is suggested that taking melatonin shortly before bed can help someone sleep. The best experts say there is support for this when someone suffers from jet lag, but little to support its routine use.

Small-scale studies have suggested that consuming more tryptophan may reduce anxiety, which has been shown backed by large-scale studies.

In one, 15 adults were exposed to a stressful environment twice: once when they had normal levels of tryptophan in their blood and once when they had lower levels.

The researchers found that anxiety, tensions and feelings of nervousness were higher when the participants had lower levels of tryptophan, suggesting that the amount in the body may contribute to anxiety levels.

Other tryptophan benefits include improving memory and learning and sleeping better at night. People who eat a balanced diet should be able to get enough.

Experts suggest that people need about 250 to 425 milligrams (mg) of tryptophan per day, but estimates suggest that most people already consume more than 900 mg per day.

Yoghurt

Doctors say that making sure you eat yogurt could help control anxiety symptoms.

Dairy treats are full of good bacteria, which can help build and maintain a healthy gut microbiome.

This reduces the risk of one of the symptoms of anxiety, upset stomach, which occurs when stress hormones interfere with the digestive system.

In a study from last year Involving 66 postmenopausal women, the researchers found that eating probiotic yogurt once a day for six weeks was associated with lower levels of reported anxiety.

However, the scientists noted that their study had only detected a correlation and did not prove that probiotic yogurts could help.

Other articles have suggested that these yogurts are of little help because all the good bacteria die in the stomach and never reach the small intestine.

The best types of yogurt to combat anxiety are probiotic yogurts, such as kefir and Greek yogurt, experts suggest.

Mint tea

Drinking peppermint tea can help a person stay attentive and alert throughout the day and reduce their anxiety, experts say.

The teas, made from mint plants, do not contain caffeine, which is well known to increase anxiety levels.

But they’re also a rich source of polyphenols, which experts say can help reduce inflammation and anxiety.

There is some evidence for this from small-scale documents.

One study of 2010, which involved 109 postmenopausal women, found a 76 percent improvement in anxiety scores among those who received polyphenols when taking capsules compared to those who did not.

and in a second role starting in 2007, where 200 perimenopausal women took polyphenols for six months, they also reported decreases in anxiety levels.

The teas also contain menthol, which is known to help relieve stress by stimulating the muscles to relax.

Previous studies have also suggested that polyphenols improve heart health, reduce the risk of diabetes, and may protect against some types of cancer.

Salmon

We are always told to follow the Mediterranean diet to ensure that we live longer and are less likely to develop dementia.

But experts also suggest that eating salmon, a key element of the diet, could help reduce anxiety levels.

Salmon is a top source of omega-3 fatty acids, which previous studies have suggested may reduce inflammation in the body, thereby reducing anxiety.

Previous large-scale studies have suggested that a diet rich in these fats is associated with lower levels of anxiety.

In a 2020 meta-analysis In 19 clinical trials involving 2,240 people, scientists found an improvement in anxiety symptoms when participants ate more foods containing these acids.

A link was also detected in small-scale newspapers. In another article from 2014men who ate salmon three times a week for five months reported lower anxiety levels than those who ate a similar amount of chicken, pork or beef each week.

Other benefits of Omega-3 fatty acids include a reduced risk of heart disease or stroke, and reduced symptoms of eczema and some types of arthritis.

The American Heart Association recommends that adults consume 500 to 1,000 mg of omega-3s daily. This can easily be achieved with a balanced diet.

Dark chocolate

Eating some dark chocolate could help reduce anxiety levels, experts suggest.

It contains flavonols, plant compounds that are antioxidants, which work to reduce damage to the body caused by stress.

Some research also suggests that dark chocolate may increase blood flow to the brain, which may improve alertness and allow people to better adapt to stressful situations.

There are also suggestions that simply tasting it can reduce anxiety because this is related to comfort.

Previous studies have suggested that dark chocolate has a host of benefits, including lowering blood pressure and even improving your sex life.

But there’s a dark side to the candy, too, with research last year finding that the bars may contain lead.