Top 10 Anti-Inflammatory Foods to Reduce Anxiety
Can Anti-Inflammatory Foods Decrease Anxiety?
A widespread evil, anxiety is affecting a countless number of people worldwide. Generalized anxiety disorder (GAD), though primarily a mental problem, stimulates physical stress by aggravating inflammation. When the immune system is under pressure, it is unable to function normally. So, it does not respond to hormonal regulation. This lack of hormonal regulation results in high levels of inflammation, and in turn promotes numerous diseases.
The symptoms include tension, fear, difficulty in concentrating, overthinking about day-to-day events and problems, elevated heart rate and palpitation, the tension in muscles, constant irritability, and difficulty in breathing. A nutrient-rich and a well-balanced diet helps in reducing this inflammation, keeps the physical stress induced by anxiety in control, and alleviates anxiety.
Top 10 Anti-Inflammatory Foods to Reduce Anxiety
1. Dark Chocolate
According to a study published in the Journal of Psychopharmacology, people who consumed substantial quantities of dark chocolate daily felt calmer than people who did not. This effect happens because of the presence of antioxidant-rich polyphenols present in the dark chocolate. These antioxidant-rich polyphenols demonstrate strong anti-inflammatory characteristics which help to keep anxiety issues at bay. Additionally, dark chocolate also promotes the secretion of endorphins in the body, resulting in a happier mood. Another unique feature of dark chocolate is that it consists of magnesium, an element that is said to play an essential role in reducing depression.
2. Chamomile
Chamomile is a calming herb which helps decrease inflammation due to the large number of anti-oxidants that it contains. As a tea, it is a favorite anti-inflammatory drink which is consumed by people trying to relax. Numerous studies have proven that patients suffering from generalized anxiety disorder (GAD) reported a significant reduction in their symptoms after regular consumption of chamomile extract as against the patients who did not.
3. Fatty Fish
Fatty fish contain high quantities of omega-3 fatty acid, which is essential for good mental health; this is due to the presence of alpha-linolenic acid (ALA) in Omega-3 rich foods. Alpha-linolenic acid (ALA) contains two essential fatty acids known as Docosahexaenoic acid (DHA) and Eicosapentaenoic acid (EPA). DHA and EPA reduce inflammation, regulate neurotransmitters, and promote mental well-being. In addition to these properties, studies suggest that these acids encourage the brain’s flexibility to adapt to variations and changes, thus effectively controlling anxiety. Regular consumption of fatty fish such as Sardines, Salmon, Herring, Mackerel, and Trout has a significant impact on anxiety disorders.
4. Turmeric
Containing the compound curcumin, Turmeric is a common spice that boasts of anti-inflammatory properties. The anti-inflammatory properties of turmeric are a result of curcumin, which is a powerful anti-oxidant. Curcumin lessens the activity and number of inflammatory makers like cytokines, which can cause anxiety. It also increases antioxidant levels in the blood. Hence, Turmeric has been consumed by people to enhance brain health and to overcome stress and anxiety disorders.
5. Eggs
Eggs, especially the egg yolks, contain large proportions of Vitamin D, the lack of which can add to mood swings, depression, and anxiety. Medical researchers have also linked the presence of sufficient quantities of Vitamin D helps to improve mood and mental health. Such foods like eggs which are rich sources of Vitamin D promote better mental health and reduce anxiety problems. Apart from that, eggs contain the amino acid ‘tryptophan’ that encourages the creation of serotonin. Serotonin is a chemical neurotransmitter linked with behavior, mood, and sleep is thought to relieve anxiety. Eggs also consist of the vitamin-like nutrient choline, which helps in secretion of the neurotransmitter dopamine. Dopamine is an essential chemical which soothes the mind and reduces stress. All these anti-inflammatory features of eggs make it a vital food element that you should regularly consume to minimize the risk of anxiety.
6. Green Tea/Herbal Tea
The presence of amino acid L-theanine in Green Tea/Herbal Tea is responsible for its anti-anxiety effects. L-theanine brings about a decrease in the levels of the stress hormone cortisol, which present with anxiety. It prevents the nerves from turning over-excited and hyperactive, thus minimizing the risk of anxiety. The presence of L-theanine amplifies the levels of neurotransmitters dopamine, GABA, and serotonin, which are known for their anti-anxiety properties. Herbal tea also contains high amounts of epigallocatechin gallate (EGCG), the anti-oxidant, which is known for its anti-anxiety effects.
7. Berries
Berries possess high amounts of anti-inflammatory properties and can help to lessen oxidative stress. Anthocyanin, an anti-inflammatory compound present in berries, keeps anxiety in check while other phenolic compounds such as chlorogenic acid, quercetin, myricetin, kaempferol, etc. promote good mental health. Regular consumption of strawberries, blackberries, and blueberries can help with having a calmer mind and a healthier body.
8. Green Vegetables
Green and leafy veggies contain high proportions of nutrients such as Vitamin B and Magnesium, which promote relaxation and have calming effects. Their anti-inflammatory nature helps them modulate stress by reducing inflammation, which is mostly at a peak during anxiety.
9. Pumpkin Seeds
Potassium-rich foods like pumpkin seeds are said to cure mood disorders such as anxiety by regulating the blood pressure and maintaining the electrolyte balance of the body. They also help correct the negative mood caused by zinc deficiency since they contain high amounts of zinc. Sufficient quantity of zinc is essential due to its role in regulating emotions. Pumpkin seeds also consist of the amino acid tryptophan which promotes serotonin secretion and puts you in a cheerful mood. The anti-inflammatory properties of pumpkin seeds, therefore, promote good mental health by keeping the stress away.
10. Bananas
A well-rested sleep, a happy mood, and the ability to adapt to situational changes – these three factors go hand and hand with anxiety problems. Consuming bananas often helps you get all these factors right and combat anxiety. Bananas are rich sources of magnesium, tryptophan, vitamin B6, and potassium, all of can help to improve your mood. Regular intake of bananas also helps in calming the nervous system.
Anti-Inflammatory Diet Can Help Lessen Anxiety
Regular inclusion of the above-mentioned anti-inflammatory foods in your diet will surely help you to keep anxiety in check. If the symptoms persist, it is we always recommend to visit a psychologist.