Stress and anxiety are common problems in the modern fast-paced world. Different lifestyle changes may help alleviate and manage our emotional state. Diet is an important factor as well. Generally, it is recommended to eat enough veggies, fruits, and whole grains to keep the stress level down. But which products should we choose exactly?
We all know what stress feels like. However, if you are also noticing prolonged physical symptoms like heart palpitations, elevated heart rate or muscle tension, you may be the victim of a generalized anxiety disorder (GAD). In any case, the right food will help you cope with this problem, and it is best if it has a reasonable price. You can find ads for groceries on the www.rabato.com website.
1. Fatty Fish
This category includes fish rich in Omega-3 acid: salmon, trout, sardines, herring, and mackerel. The acid is known to boost cognitive function and improve mental health overall. Stick to two servings a week. One study looking at effects on males concluded that consumption of salmon three times per week led to the reduction of their self-reported anxiety.
The mentioned fatty fish also contains alpha-linolenic acid (ALA) that includes eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are both essential. They manage the neurotransmitter function, help alleviate inflammation, and improve brain health. Several studies have also shown anxiety alleviation effects.
Keep in mind, however, that the value of Omega-6 is very controversial. Excessive intake of the acid combined with Omega-3 deficiency may provoke mood disorders instead of reducing the risks.
2. Brazil Nuts
The secret of mood-boosting properties of these nuts is selenium. its content is relatively high. The chemical element reduces inflammation that is typical for anxiety-afflicted individuals. In addition, selenium is an antioxidant, and it prevents cancer and cell damage. Sources of this valuable element also include veggies, other nuts, and animal products.
Be careful not to exceed the recommended dosage, as this could trigger side effects. An adult should not take more than 400 micrograms (mcg) of selenium daily. Hence, food supplements with high selenium content should be avoided. The recommended number of Brazil nuts eaten per day is between three and four.
These nuts are also rich in vitamin E. This antioxidant helps alleviate anxiety. On the other hand, several studies have revealed that in a low dosage, it may cause depression. The effects are therefore quite controversial.
While the yolks are a wonderful source of vitamin D, the whites are rich in protein. Moreover, this protein is complete. This means all the vital amino acids that help our bodies develop and grow are preserved.
Secondly, eggs deliver tryptophan into your system. This important amino acid contributes to the creation of serotonin. The neurotransmitter helps manage moods, boost, improve sleep and behavior. Generally, it improves brain function and relieves anxiety.
4. Pumpkin Seeds
Symptoms of anxiety and stress are also alleviated by potassium. This is contained in pumpkin seeds and bananas in excellent doses. In addition, the elements bring blood pressure down and improve your electrolyte balance.
In addition, the mentioned foods are rich in the mineral zinc. According to one study that investigated a hundred female high-school students, zinc deficiency could be linked to a negative mood.