Nutritionally, your daily choices play a huge role in how you think and how you feel. Anxiety can be triggered not just by certain situations and thoughts but by foods and a lack of certain nutrients. In this blog post, I will highlight the best 5 foods you should be eating every day if you experience anxiety.
First up is the humble Avocado
This versatile fruit is a serious superfood when it comes to boosting mood. It contains tryptophan, folate, and omega-3 fatty acids AND it’s full of B vitamins, which are tied to stress reduction. Vitamin B6, another great B-vitamin found in avocado, is a cofactor in the synthesis of neurotransmitters, including dopamine and serotonin which are your feel-good, happiness hormones.
Next up are Brazil nuts!
Bursting with selenium which is an important mineral required for many different functions in the body, especially when it comes to mental health. Getting adequate selenium appears to play a role in regulating mood by reducing inflammation, which is often elevated when someone has a mood disorder. Brazil nuts are super high in selenium, making them a helpful way to alleviate anxiety. Did you know that you need just 5-6 brazil nuts a day to reach your daily required intake of selenium?!
Antioxidant-rich fruits for the win!!
Fruits such as berries, pomegranate and kiwi fruit are bursting with antioxidants that will support your general health and wellbeing. They are packed with antioxidants and are known to offer a great dose of vitamin C. When we’re anxious, our bodies crave more vitamin C and antioxidants to help protect the body against stress. Make sure you are adding a couple of servings of these fruits to your daily meal plan. They are also great to have in smoothies or on top of your favourite breakfast recipe!
Greens, greens & more greens!
Nutrient-dense foods such as spinach and swiss chard have fantastic anxiety-relieving, mood-boosting superpowers. They’re a great source of magnesium, which some researchers have shown may help you feel calmer as well as relax the body. They’re also rich in folate, which helps your body produce neurotransmitters like serotonin and dopamine, both very influential in mood regulation.
Can't forget CHOCOLATE!
I saved the best for last here, it is dark chocolate! Eating dark chocolate can help in relieving anxiety and calming down symptoms of clinical depression because it’s enriched with phenylalanine, a neuromodulator that helps in mood regulation. A good quality dark chocolate is also rich in amazing antioxidants which have been shown to support mental clarity and cognitive function. Just a few squares a day is all you need! (Always opt for something 75% cacao and over).
These 5 foods are great additions to a wholesome, nutritious meal plan that will assist in providing you with the beneficial nutrients required to feel and be your best! Start incorporating them today!
Please note, that eating these 5 foods alone will not 'cure' any mood disorder they are simply wholesome additions to an already healthy meal plan. This blog is to highlight the beneficial nutrients in these foods. If you experience any mood disorder speak to a qualified health professional for support and book in with Malissa (a qualified clinical nutritionist) for a complete overhaul of your nutritional choices to lead you in the right direction of nourishing from within.