While there is no single cure for anxiety, there are strategies to make things better. Turning to foods that help with anxiety should be one part of your solution. Here are some best options for you:
1. Banana
Some time ago, it was believed that this fruit promoted weight gain. However, nowadays, it’s been proven that banana’s natural sugars, fibers, and antioxidants help control hunger and lose weight without affecting health.
Eat a piece of banana every time you want to eat more. You can also add it to smoothies and salads to increase satiety during the day.
2. Avocado
Avocado is packed with fiber, monounsaturated, and mineral acids, which helps to reduce the production of hunger hormones and increase satiety. It’s also considered to be a superfood that offers benefits for digestive and cardiovascular health.
Consume at least 3 pieces of avocado a week. You can make avocado soup and sandwiches, or throw it into salads and smoothies.
3. Chia seeds
These seeds have slimming and anti-inflammatory properties. They also have a high content of dietary fiber and antioxidants that help reduce anxiety while assisting in eliminating the body’s natural waste.
Add a tablespoon of chia seeds to a yogurt cup or a natural smoothie. You can also incorporate them into your salads, oatmeal, or main courses.
4. Papaya
Did you know that papaya is one of the most recommended fruits to lose weight in a healthy way and to reduce hunger? That’s right, its digestive enzymes, antioxidants, and dietary fiber improve metabolism and thus promote weight loss.
Eat a slice in times when the food anxiety strikes. Also, add it to your smoothies, fruit salads, or bake it with chicken breasts – delicious!
5. Oats
Oats are known as “the rulers of cereals” and are one of the best foods to reduce anxiety. They contain dietary fiber- an excellent natural appetite suppressant. Oats also help control cholesterol levels and triglycerides. Their consumption promotes the production of “ghrelin,” a hormone that tells the brain that it is satisfied.
Add oats to your smoothies or fruit juices, or use it as a traditional dish, oatmeal, with cow’s coconut or almond milk at breakfast or between meals. Tip: You can add chia seeds, papaya, and banana to it!
These foods do not only help to control food anxiety and are good for your overall health, but they also taste very nice. So make sure to add them to your grocery shopping list.
6. Berries
All berries are effective sources of antioxidants and phytochemicals – and blueberries stand out above the rest. They’ve been studied time and time again, with researchers finding links to numerous health benefits.
The antioxidants alone would be a reason to eat blueberries. After all, there are thoughts that antioxidant status could play a role in anxiety. Blueberries are also one of the best sources of antioxidants, so eating them regularly is a logical decision.
7. Turkey
You’ll often see a turkey on lists of foods that help you sleep, so it’s not surprising that turkey helps with anxiety too. Much of the effect comes from the amino acid tryptophan. Our bodies can convert this to serotonin, which has a relaxing effect.
Besides that, turkey is a good source of nutrients and protein. It can be an easy way to satisfy hunger cravings before bed. Those advantages can’t be overlooked, as keeping your blood sugar balanced and getting enough nutrients are important long-term ways to manage anxiety.
8. Seafood
We mentioned fatty fish already, but this isn’t your only seafood option. You can also turn to various types of shellfish. Even seaweed and algal oil have advantages.
Most of these foods are easy ways to increase your omega-3 fatty acid intake. They all offer other nutrients too. For example, shellfish can be a fantastic source of zinc, which is a critical mineral for anyone with anxiety.
9. Eggs
Eggs were once seen as very bad for you. However, these days it’s hard to find a healthy food list that doesn’t feature eggs.
And honestly, we could go on and on about why eggs are so important. One reason is simply their nutrient profile. Eggs are a fantastic overall source of nutrients. They’re also fast and easy to prepare. You can cook eggs in a matter of minutes. They complement plenty of other foods, so it’s easy to create a full meal.
You also get vitamin D from egg yolks. As we mentioned earlier, food sources of vitamin D are rare, so it’s worth enjoying the ones you can.
Let’s not forget about tryptophan either. This is an amino acid and you get a decent amount in egg yolks. Our bodies can convert this into the neurotransmitter serotonin. Serotonin then has various roles, including mood regulation and helping with sleep.
Foods that increase serotonin can have calming properties too, making them perfect for anxiety sufferers.
10. Fermented Foods
There may be a link between probiotics and anxiety. As you’re probably aware, the term probiotics refer to healthy microbes. You can find these in many types of fermented foods and in probiotic supplements.
Fermented foods maybe even more helpful than probiotic supplements, as you’re not just getting healthy bacteria, You’re also getting all of the beneficial nutrients from the food.
There are plenty of different fermented foods (and drinks!) to try, including popular options like yogurt, kombucha, kefir, pickled vegetables, and kimchi. It’s often best to focus on a variety of types, as each one will have a different balance of bacteria and nutrients.
The significance of probiotics comes from the idea of gut health. Basically, we have a host of beneficial bacteria in our gut that influence many systems in our body. A good balance of bacteria could improve health in many ways, which includes helping with mental health, including areas like depression and anxiety.