9 foods that reduce stress and anxiety

1. Salmon

Salmon contains many nutrients that promote brain health. This is vitamin DAn Evaluation of the Vitamin D3 Content in Fish: Is the Vitamin D Content Adequate to Satisfy the Dietary Requirement for Vitamin D?, omega-3 fatty acidsLong-chain omega-3 fatty acids and the brain: a review of the independent and shared effects of EPA, DPA and DHA, eicosapentaenoic (EPA) and docosahexaenoic (DHA) acids.

Omega-3, EPA and DHA helpOmega ‑ 3 Polyunsaturated Fatty Acids in Prevention of Mood and Anxiety Disorders the body produces the hormones dopamine and serotonin, which have a calming and relaxing effect. And the absorption of vitamin D allowsVitamin D and Neurocognitive Dysfunction: Preventing “D” ecline? avoiding neurocognitive dysfunctions, improves brain health and also promotes calmingVitamin D and the brain: key questions for future research.

In one experimentReduced anxiety in forensic inpatients after a long-term intervention with Atlantic salmon researchers from the University of Bergen (Norway) found that people who ate Atlantic meat

salmon three times a week for five months experienced less stress than those who preferred chicken, pork or beef. In addition, they had improved heart rate and heart rate variability.

2. Chamomile

Traditionally, chamomile tea is believed to help calm the nerves, and this is the case where folk wisdom is backed up by science. Chamomile is high in antioxidants that have been shown to reduce inflammationInflammation in anxiety and can reduceChamomile: A herbal medicine of the past with bright future, Dietary and botanical anxiolytics the risk of anxiety.

Research showsA randomized, double-blind, placebo-controlled trial of oral Matricaria recutita (chamomile) extract therapy for generalized anxiety disorder, Long-term chamomile (Matricaria chamomilla L.) treatment for generalized anxiety disorder: A randomized clinical trialthat chamomile helps relieve anxiety even for people who have been diagnosed with generalized anxiety disorder. And one experiment demonstratedChamomile (Matricaria recutita) May Have Antidepressant Activity in Anxious Depressed Humans - An Exploratory Studythat subjects who consumed chamomile extract for eight weeks experienced a decrease in symptoms of depression and anxiety.

3. Chocolate

Everyone knows that chocolate reduces stress and generally represents one concentrated "happiness hormone". It raisesChocolate / cocoa and human health: a review, Effects of chocolate intake on Perceived Stress; a Controlled Clinical Study serotonin levels, which reduce stress and anxiety. Plus, dark chocolate contains flavonols.The neuroprotective effects of cocoa flavanol and its influence on cognitive performance, Cocoa and Chocolate in Human Health and Diseasethat improve brain function, help it adapt to stressful situations and relieve anxiety.

Traditionally, bitter tiles are considered the healthiest. But researchEveryday Eating Experiences of Chocolate and Non-Chocolate Snacks Impact Postprandial Anxiety, Energy and Emotional States show that the milk option is more effective in reducing anxiety. So if you don't like bitterness, there is no point in forcing yourself to eat the "right" chocolate. However, remember that this is a very high-calorie product and it is better not to overuse it.

4. Brazil nuts

Brazil nuts, the fruit of a tree called bertolethia, are high in vitamin E, low inDietary vitamin E and fat intake are related to Beck's depression score which leads to depression. In addition, they are high in seleniumSelenium Intake is Related to Beck's Depression Score, Promising link between selenium and peroxisome proliferator activated receptor gamma in the treatment protocols of obesity as well as depression.

This substance has antioxidant properties and works well on mood. However, too much selenium should not be consumed. The daily allowance for adults isSelenium Fact Sheet for Consumers 400 micrograms. So don't eat more than three or four Brazil nuts a day.

5. Turmeric

Turmeric is a spice containing a compound called curcumin. It is very usefulCurcumin boosts DHA in the brain: implications for the prevention of anxiety disorders, Neuroprotective effects of curcumin to promote brain health and prevent anxiety disorders. Curcumin also hasTherapeutic Roles of Curcumin: Lessons Learned from Clinical Trials, Potential Therapeutic Effects of Curcumin, the Anti-inflammatory Agent, Against Neurodegenerative, Cardiovascular, Pulmonary, Metabolic, Autoimmune and Neoplastic Diseases, Curcumin induces glutathione biosynthesis and inhibits NF ‑ kappaB activation and interleukin ‑ 8 release in alveolar epithelial cells: mechanism of free radical scavenging activity powerful antioxidant and anti-inflammatory properties, which are also good for cells brain.

In addition, eating an oriental spice reduces the body's production of inflammatory markers such as cytokinesAntioxidant and anti ‑ inflammatory properties of curcumin, Cytokine production capacity in depression and anxiety, which are responsible for the growth of anxiety.

6. Bananas

Bananas are high in tryptophanInfluence of Tryptophan and Serotonin on Mood and Cognition with a Possible Role of the Gut-Brain Axis - an amino acid involved in the production of serotonin in the body. This means that they promote relaxation and relieve anxiety. Besides, bananas are fullMagnesium deficiency induces anxiety and HPA axis dysregulation: Modulation by therapeutic drug treatment magnesium and potassium, the lack of which leads to stress.

7. Eggs

Eggs are a great sourceUSDA Agricultural Research Servicevitamin D, deficitVitamin D and depression which leads to depression and anxiety. The use of this product improvesAssociation of Serum Vitamin D with Symptoms of Depression and Anxiety in Early Pregnancy, Vitamin D supplementation to prevent depression and poor physical function in older adults: Study protocol of the D ‑ Vitaal study, a randomized placebo ‑ controlled clinical trial well-being and mood. In addition, eggs contain tryptophanTryptophan supplementation and serotonin function: genetic variations in behavioural effects, which, as already mentioned, is involved in the production of serotonin.

8. Yogurt

Probiotics and other beneficial bacteria found in yogurt are beneficialBeneficial Properties of Probiotics, Gut emotions - mechanisms of action of probiotics as novel therapeutic targets for depression and anxiety disorders affect mental health. ResearchA Review of Fermented Foods with Beneficial Effects on Brain and Cognitive Function, Fermented foods, microbiota, and mental health: ancient practice meets nutritional psychiatry show that foods with such components suppress free radicals and neurotoxins, helping to protect the nervous tissue of the brain.

ExperimentallyEffects of daily intake of yoghurt enriched with bioactive components on chronic stress responses: a double-blinded randomized controlled trial Anxiety sufferers who consume probiotic yogurt on a daily basis have been shown to cope with stress more easily than those who consume the non-probiotic option. A product with beneficial bacteria improvesConsumption of Fermented Milk Product With Probiotic Modulates Brain Activity the functioning of the areas of the brain that control emotions and sensations.

Keep in mind that not all types of yogurt are equally effective in reducing stress. Choose those with live active probiotic cultures listed in the ingredients. Or make yogurt yourself.

9. Green tea

Green tea containsPotential neuroprotective properties of epigallocatechin ‑ 3 ‑ gallate (EGCG), Green tea consumption is associated with lower psychological distress in a general population: the Ohsaki Cohort 2006 Study Epigallocatechin gallate (EGCG) is an antioxidant that promotes brain health and reduces anxiety. It also contains L-theanineGreen tea: A boon for periodontal and general health, The neuropharmacology of L ‑ theanine (N ‑ ethyl ‑ L ‑ glutamine): a possible neuroprotective and cognitive enhancing agent, Health ‑ promoting effects of green tea - an amino acid that has a similar effect on the body. It also enhances the production of dopamine and serotonin.

ResearchL ‑ Theanine reduces psychological and physiological stress responses show that people who consumed L-theanine showed a decrease in psychological stress responses associated with anxiety and a normalization of heart rate. And one more experimentAnti ‑ Stress, Behavioural and Magnetoencephalography Effects of an l ‑ Theanine ‑ Based Nutrient Drink: A Randomized, Double ‑ Blind, Placebo ‑ Controlled, Crossover Trial confirmed: L-theanine helps to reduce the level of cortisol, otherwise called the stress hormone.

UPD. Updated on January 14, 2020 with more scientific evidence from verified sources.