7 Foods that fight anxiety
Is it getting harder and harder to stay calm? Does everyone ever say that you are an anxious person? Anxiety causes a mess in the emotions and breakage still reflects in health. When in excess, it triggers the feeling of uneasiness and prevents you from living life more lightly, without so much anguish over what is yet to come. Gluttony attacks are also credited to her. There are treatments and therapies to control anxiety, but did you know that eating can also help tame this internal hurricane? Some foods contain essential amino acids and vitamins, which act directly by lowering stress, fighting anxiety and increasing serotonin levels, responsible for well-being and relaxation. Studies have shown that vitamin C, present in citrus fruits, lowers the secretion of cortisol, a hormone released by the adrenal gland in response to stress and the body's ability to react. anxiety and responsible for transmitting the stress news to all parts of the body. Its consumption promotes the proper functioning of the nervous system and increases the sense of well-being. "Vitamins and minerals such as vitamin C, for example, are lost in stress and anxiety, as well as a drop in blood sugar (hypoglycemia), so there is a need to address these shortcomings," says nutritionist Rosana Farah , a member of the Brazilian Association for the Study of Obesity
Lean, eggs and lean derivatives
They are a great source of a type of amino acid, tryptophan, which relieves anxiety symptoms. According to nutritionist Rosana Farah, once in the brain, tryptophan increases the production of serotonin, the happiness hormone, which is a neurotransmitter capable of relaxing and giving a sense of well-being. The specialist recommends that you consume 2-3 servings per day of this food group.
Carbohydrates, which come from cereals in their simple, whole form and the sweetest fruits, can also fight unwanted anxiety. "They raise the blood sugar level, giving energy, well-being and disposition," explains Rosana Farah. Breads, rice, oats, beans, pasta, potatoes, honey, jabuticaba, grapes, apples are part of this food group. The recommended amount is 6 to 9 servings per day.
A study by researchers at the Food and Nutrition Research Institute in the Philippines found that this fruit helps fight depression and relieves anxiety symptoms. Thanks to the high tryptophan content that the fruit carries, helping to produce serotonin.
Meat and fish
They are the best natural source of tryptophan, amino acid which together with vitamin B3 and magnesium produce serotonin, a neurotransmitter important in the process of sleep, mood and regulating anxiety levels. In addition, meats and fish contain another amino acid called taurine. This substance increases the availability of a neurotransmitter called GABA, which the body uses to control anxiety physiologically. "The daily recommendation for meats is 1 to 2 servings, always give preference to white and lean meats," says nutritionist Rosana Farah.
Chocolate is rich in flavonoids, a type of antioxidant that favors the production of serotonin, a neurotransmitter responsible for the sense of well-being and that improves mood, reducing the sensation of anxiety. explains Rosana Farah, a specialist in clinical nutrition and cuisine. The recommended is 30 grams of chocolate per day. And preferably bitter chocolate, much less caloric and richer in flavonoids.
Spinach contains folate (folic acid), which is a potent natural antidepressant vitamin. According to nutritionist Rosana Farah, it fights anxiety, because when it is in low concentrations in the body also decreases the brain levels of serotonin. In addition, according to a University of California study, the brain consumes a lot of energy to function and this results in leftover chemical oxidants. It is at this time that foods, such as spinach, begin to work to eliminate excess substances, "depleting" the brain.
There are about 5,000 flavonoids Bioflavonoids were discovered in the 1930s, but only since 1990 has there been a growing interest in these compounds present in abundance in the plant kingdom, due to Types of Bioflavonoids Bioflavonoids can be divided into the following categories: isoflavones, anthocyanidins, flavonols, flavones and flavanones.
Often we do not even notice , but many of the foods that are a part of our diet can bring more benefits than we think. Research from Ohio University has shown that cinnamon may be an ally to decrease sugar absorption in patients with diabetes type 2. The scientists claim that the cinnamon extract contains different polyphenolic compounds capable of improving insulin sensitivity and glycemic control, making the nutrient able to benefit people with diabetes.