One-third of Americans will experience prolonged anxiety at some point in their lives, according to the National Institute of Mental Health. While treatment was once largely focused on medication and therapy, research suggests that food and nutrients should also play a role.
This is because inflammation is often a major cause of anxiety. Chronic inflammation causes changes in brain communication and neurotransmitter function that affect mood, emotional responses and memory.
Eating foods that reduce inflammation and provide brain-specific nutrients can improve anxiety symptoms. Try adding these seven anti-inflammatory foods to your diet.
1. Almonds
Low magnesium levels are associated with an increased chance of both anxiety and depression. Research suggests that increasing magnesium intake can hide fears. Almonds are a top source, delivering 20% of the daily value in a storage of 1 ounce. Other good sources of magnesium are cashews, peanuts and bare greens like spinach.
Eggs sit in collection baskets on a certified organic farm for family business in Illinois. Bloomberg photo by Daniel Acker.Bloomberg
2. Eggs
Eggs are a source of the anti-inflammatory nutrient choline. Choline is a component of acetylcholine, an important neurotransmitter involved in memory and mood. Low choline levels are associated with higher anxiety levels. Two eggs contain 50% DV for choline.
3. Salm
Higher intake of the omega-3 fatty acids DHA and EPA is associated with a lower risk of anxiety (and may also reduce existing anxiety). These fatty acids reduce neuroinflammation in the brain and improve neuronal communication. DHA and EPA are only found in fish with a higher fat content, such as salmon, sardines, mackerel and sea bass, so try to get two to three servings of these a week.
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4. Probiotic rich foods
Intestinal health affects the ability of inflammation to develop, which means that it also affects mental health problems such as anxiety. Strengthening the intestinal microbial barrier by eating certain “good” bacterial strains can help prevent inflammatory compounds from entering the body, and can reduce anxiety. While research is limited, there are two types of foods that appear to help relieve anxiety, fermented foods (such as sour cream and kimchi) and dairy products (such as yogurt) that contain Lactobacillus rhamnosus.
BlueberriesStar-Ledger file photo
5. Blueberries
Eating antioxidant-rich foods is vital, and blueberries are packed with polyphenolic compounds that act as antioxidants to protect brain cells from free radicals. These compounds also reduce neuroinflammation and promote the proper functioning of brains, especially during stressful periods.
(AP Photo / Keith Srakocic)AP
6. Spinach
According to a recent study, bare greens like spinach are rich in nutrients specifically associated with mental health. This makes them a top choice to help prevent or reduce conditions such as anxiety and depression. Spinach and other bare greens provide minerals such as folate and magnesium, and include vitamin C and beta-carotene, which make current inflammation easier.
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7. Stomach animal proteins
Insufficient intake of vitamins B6 and B12 can contribute to mental health problems such as anxiety, as they are needed to make neurotransmitters such as serotonin and dopamine (which control mood and cognition). Getting enough B6 and B12 can be tricky, but lean animal proteins such as meat, pork and chicken are a good source of both.
(EatingWell is a magazine and website dedicated to healthy eating and lifestyle. Online at www.winwell.com.)
