TOP FOODS We know certain nutrients are helpful in preventing or even reversing anxiety but where do you get them? And the answer is (drumroll please): from food. Here are some of the top foods to add to your diet if you want to cultivate an anti-anxiety diet and lifestyle.
B E A N S & O T H E R L E G U M E S
Both beans and legumes are great sources of magnesium. And they’re a great source of the prebiotic fibres that feed good gut bacteria. They’re also a healthy source of plant-based, non-heme iron. F E R M E N T E D F O O D S
These are rich in magnesium as well as tryptophan, an amino acid that the body converts into the neurotransmitter serotonin. Brazil nuts and sunflower seeds, in particular, are high in selenium.
Fermented foods such as sauerkraut, tempeh, kimchi, kefir, miso, and kombucha are rich in probiotics and may improve gut health by feeding good gut bacteria. Believe it or not, your gut health plays a major role in overall health, including mental health, and well-being (ever heard of the gut-brain connection?)
B E R R I E S
M U S H R O O M S
Berries are fibre-rich. And they’re also antioxidant powerhouses which can help protect against stress and anxiety. Evidence shows the antioxidant flavonoids found in blueberries and other fruit are associated with a decreased risk of developing depression in young adults and children. Plus, just thinking about blueberries, blackberries, raspberries, and strawberries may even lift your mood. They’re not just good for you; they’re pretty to look at too.
Several types of edible mushrooms can strengthen the immune system and increase resistance to stress. These include medicinal mushrooms like reishi, lion’s mane, and cordyceps. Lion’s mane, in particular, has anti-inflammatory properties that may help reduce anxiety symptoms.
N U T S & S E E D S
A D A P T O G E N S
Adaptogens are herbs and plants used to help the body adapt to many of the problems of modern living: low mood, stress, anxiety, depression and a compromised immune system. These include ginseng, goji berry, astragalus, ashwagandha and certain mushrooms.
T E A
Green tea is a rich source of the amino acid L-theanine, which has links to lower levels of anxiety. In a 2017 study, researchers gave green tea or a placebo to a small group of students. The study found students drinking the green tea reported lower subjective stress. Many herbal teas that help with anxiety, and may also fight stress, include chamomile, peppermint, lavender and passionflower. A S P A R A G U S
D A R K C H O C O L A T E
See, there’s some good news here. Dark chocolate, with minimal added sugars, can improve mood and lower levels of cortisol, a stress hormone. Chocolate also contains magnesium and non-heme iron. And some varieties may include small amounts of B vitamins, including vitamin B6 and B12.
While all vegetables are welcome additions to a healthy diet, asparagus in particular appears to have specific anti-anxiety effects. The Chinese government actually approved the use of asparagus extract as a natural food supplement to relieve anxiety. A V O C A D O
L E A F Y G R E E N S
Let’s face it, leafy greens are good for just about everything. Anxiety is no exception. Dark greens, such as spinach and Swiss chard, are high in magnesium and antioxidants, both of which may be beneficial in fighting anxiety. IMPACT Magazine
Avocados are rich in B vitamins, healthy fats and lots of antioxidants. Antioxidants in avocados work to eliminate oxidative stress. Although it may naturally occur as part of the aging process, chronic psychological stress can exacerbate and increase oxidative damage. November 2020 75