Foods and Beverages: Natural Remedies for Anxiety Relief

In today's fast-paced and stressful modern life, finding natural ways to alleviate anxiety has become increasingly important. Fortunately, there are numerous foods and beverages we consume daily that can act as "helpers" in soothing our tense emotions.

First, avocado is a highly recommended food. Avocado, commonly known as the butterfruit, is rich in B vitamins, particularly folate (B9), niacin (B3), pantothenic acid (B5), riboflavin (B2), and vitamin B6. Studies have shown that foods rich in B vitamins can effectively reduce anxiety and stress. Therefore, consider slicing an avocado and incorporating it into your healthy breakfast.

Blueberries are also an excellent food for stress relief. They are packed with antioxidants that help prevent cellular damage, thereby protecting our bodies from the negative effects of stress. A 2019 study found that increasing antioxidant intake in the diet, such as from blueberries, can lower anxiety scores among postmenopausal women.

Calcium-rich foods are another good choice for alleviating anxiety. Calcium is not only beneficial for our bones but also improves our mood. Green leafy vegetables like spinach and kale, as well as dairy products like milk and yogurt, are excellent sources of calcium. A study involving 1,233 college students found that those who consumed more dairy products and calcium had lower stress levels and anxiety.

Eggs are also one of the preferred foods for reducing anxiety. The vitamin D in egg yolks is crucial for nervous system function, and increasing vitamin D levels has been shown to alleviate anxiety and depressive symptoms. Therefore, eating an egg a day might bring you unexpected improvements in your mood.

Additionally, green leafy vegetables, nuts, and seeds can also help alleviate anxiety. Studies have found that college students who eat more vegetables are calmer, happier, and more energetic. The minerals such as zinc and magnesium found in nuts and seeds also contribute to improving mood and anxiety symptoms. For example, cashews, chia seeds, and pumpkin seeds are good sources of zinc and magnesium.

In terms of fruits, oranges are a great option. Oranges are rich in vitamin C, an antioxidant that plays a significant role in the body's stress response and can improve mood. A medium-sized orange can provide more than half of the vitamin C needed by the human body.

Seafood, such as oysters and fish, are also excellent choices for reducing anxiety. Oysters are an excellent source of zinc, while fish rich in omega-3 fatty acids, such as salmon, help lower anxiety hormone levels. Studies have found that omega-3 fatty acids can reduce cortisol levels by up to 33%.

Besides foods, there are also many beverage options. Chamomile tea contains flavonoids, antioxidants that may have an anti-anxiety effect. Studies have found that long-term use of chamomile for several weeks may reduce symptoms of generalized anxiety disorder (GAD). Additionally, theanine in green tea also helps relieve stress, promote relaxation, and combat anxiety. Water is the cornerstone for optimizing brain function and reducing anxiety. Drinking water helps the brain obtain nutrients and energy to function properly.

Of course, some foods and beverages may exacerbate anxiety symptoms, such as artificial sweeteners, caffeine, high-fat foods, high-sugar foods, refined carbohydrates, and soda. Therefore, we need to be more cautious and wise when choosing foods and beverages.

In general, by consuming foods and beverages rich in antioxidants, minerals, and vitamins, we can effectively alleviate anxiety symptoms. However, if anxiety symptoms persist or affect daily life, it is crucial to seek professional help from mental health care providers.