What to eat against anxiety?

Nutrition plays an important role in our health and well-being. An incorrect, unhealthy diet can cause discomfort and promote the occurrence of certain diseases. Conversely, however, certain foods can apparently also alleviate complaints and the symptoms of certain diseases. This is especially the case if the complaints or illnesses are related to a deficiency of important nutrients, which can be compensated for by the targeted consumption of appropriately nutrient-rich foods. However, there are some scientific studies that show that certain foods can specifically help against anxiety, anxiety attacks and panic attacks.

7 foods against anxiety, anxiety and panic attacks

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1.salmon

The fish is rich in valuable omega-3 fatty acids, which, according to studies, should have a positive effect not only on depression, but also on anxiety and anxiety attacks [1]. The positive effects were shown in the study after taking dietary supplements. In addition to salmon, tuna, soybeans or flaxseed are suitable foods with a high content of omega-3 fatty acids.

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2.artichokes

They are particularly high in antioxidants. Anxiety is thought to be associated with low overall antioxidant status in the body [2], so eating foods rich in antioxidants could be helpful. In addition to artichokes, these include beans, broccoli, apples, berries, and nuts.

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3.spinach

There is a lot of magnesium in spinach. Animal studies show that a diet low in magnesium increases anxious behavior [3], so it may make sense to focus on foods high in magnesium. In addition to spinach or chard, these include legumes, nuts, and whole grains.

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4.avocado

The fruit contains many B vitamins, which are important for the production or release of the neurotransmitters dopamine and serotonin. Also known as happy hormones, these neurotransmitters are associated with positive feelings that may reduce or prevent anxiety and fear.

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5.Asparagus

This royal vegetable is an integral part of traditional Chinese medicine. It is said to have anxiety-reducing properties, which have also been observed in animal studies [4].

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6.cashew nuts

A valuable ingredient in cashews is zinc. It is also associated with reduced anxiety [5] and is found not only in cashews, but also in oysters, beef, and egg yolks.

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7.yogurt

There is evidence that fermented foods containing probiotics, such as yogurt and even kefir, can mitigate anxiety and anxiety [6].

Conclusion


Individuals who frequently experience increased anxiety, anxiety attacks, or panic attacks should pay attention to a healthy and balanced diet. Foods that are high in omega-3 fatty acids and/or rich in magnesium and zinc are particularly recommended. Probiotic foods such as kefir or yogurt and foods rich in vitamin B also seem to have a positive effect and should be a regular part of the diet.


Sources


[1] https://pubmed.ncbi.nlm.nih.gov/21784145/
[2] https://pubmed.ncbi.nlm.nih.gov/24669206/
[3] https://pubmed.ncbi.nlm.nih.gov/21835188/
[4] https://pubmed.ncbi.nlm.nih.gov/24348707/
[5] https://pubmed.ncbi.nlm.nih.gov/24130388/
[6] https://pubmed.ncbi.nlm.nih.gov/25998000/