People try a lot of things to reduce stress and anxiety. They look into every aspect of their lifestyle, but forget about one critical factor. And that is the diet. Yes, your diet also decides how you feel. By including foods that reduce stress and anxiety, you can reduce the impact of depression and anxiety.
The value of other efforts is still important. You just empower your anxiety and depression treatments with certain foods.
So, this post brings you top foods that relieve stress and depression.
Top 8 foods that reduce stress and anxiety
1. Pumpkin seeds
Pumpkin seeds become a great source to receive an adequate amount of potassium. This component helps in blood pressure management and in the regulation of electrolyte.
Along with that, you also receive zinc mineral by eating pumpkin seeds, which improves mood. Zinc has the ability to develop nerves and brain cells. The emotion regulatory areas of brain require the most quantity of zinc.
Daily quantity: There is 7.99 mg Zinc content in 100 g of pumpkin seeds. And adult men need to take about 11 mg zinc per day while this quantity is 8 mg if you are a woman.
Have like this: There are plenty of ways to include pumpkin seeds in your diet. You can eat raw seeds. Or, roast and use as your snack. Also, these seeds enhance the taste of baked foods, salads, and soups.
2. Dark chocolate to fight depression
Studies have found positive results related to dark chocolate as an anti-anxiety food. You obtain a lot of polyphenols such as flavonoids from dark chocolate.
The flavonoids are known to reduce brain cell death and help in the reduction of neuroinflammation. Also, dark chocolate improves blood flow in your brain.
The high content of tryptophan sends neurotransmitters from body to brain, which improves your mood. You get a good amount of magnesium, which helps in the reduction of depression.
Daily quantity: You need to find dark chocolate that has 70% or higher value of cacao. This will save from fats and sugars. However, the quantity still needs to be around 1-3 g, not more than that.
Have like this: You can eat it raw without any sugary side dish. Or, use dark chocolate when baking muffins.
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Popularly used in Indian cuisines, turmeric is a type of spice with rich presence of curcumin. Curcumin is believed to be an anti-depressant, as it reduces oxidative stress and inflammation. These conditions occur when people face mood swings and disorders.
Increasing turmeric content in your diet gives a better taste and brings multiple physical and mental benefits. This is one of the best foods that reduce stress and anxiety.
Daily quantity: To obtain anti-inflammatory benefits, you are free to have about 500-1000 mg of curcumin every day. With 1 teaspoon of powdered turmeric, you can get 200 mg of curcumin. This way, you can measure when adding to your food.
Have like this: You can include turmeric as a spice during meal preparation. Also, a little amount increases the taste of curries, smoothies, casseroles, and other dishes.
This herb is popular all over the world as an herbal beverage. Chamomile is antibacterial, anti-inflammatory, relaxant, and antioxidant.
Managing anxiety and depression become possible if you drink Chamomile tea on a daily basis.
Daily quantity: Chamomile is safe to drink as a tea. You can have up to 1 to 4 cups every day.
Have like this: If possible, find dried flowers of chamomile instead of the tea bags. Use about 1 tablespoon of Chamomile in 8 oz of hot water. Cover the beverage for 5 minutes, then, enjoy.
Also Read: Top 10 yoga to reduce stress
With healthy bacteria such as Bifidobacteria and Lactobacillus, yogurt improves brain health. Dairy products, in general, have the capacity to provide anti-inflammatory results.
As chronic inflammation can promote stress, anxiety, and depression, it is good to use yogurt in your daily diet. Because of its qualities, yogurt is one of the foods that are good for stress and anxiety.
Daily quantity: Your overall dairy product quantity should be about 3 cups. From that quantity, you can complete 1/3rd by having 1 cup yogurt every day.
Have like this: You can eat plain yogurt or make it tastier with spices and herbs. Cayenne pepper, turmeric, and dill work great as yogurt taste enhancers. You can also prepare fruit and yogurt salad to increase the deliciousness.
6. Green tea
Green tea has theanine, which is a type of amino acid. It reduces the intensity of mood disorders such as anxiety and depression. It calms and promotes better production of dopamine and serotonin.
Daily quantity: You can replace your coffee, soft drinks and other beverages with green tea. There is no limitation, but you can have about 2 to 3 cups to have your daily green tea benefits.
Have like this: Just replace your bad beverage habits with 1 cup of hot green tea. When making the tea, boil the water once, then, allow it to cool down for about 8 to 10 minutes.
7. Brazil nuts
With high selenium content, Brazil nuts improve mood and reduce the symptoms of depression and anxiety. The anti-oxidant properties reduce the brain cell damage.
The selenium content is also received when you eat soybeans, mushrooms, and nuts.
Daily quantity: An adult requires not more than 400 mcg or micrograms of selenium. And this quantity is beneficial only if you avoid supplements. You can have 2 Brazil nuts every day.
Have like this: Have two nuts in the morning.
8. Sweet potato
Along with carbs, sweet potatoes also provide a lot of fiber. Your blood sugar gets balanced due to the low-glycaemic carbs and high-fiber content. This way, your mood disorders start to diminish.
Daily quantity: With one medium sweet potato every day, you can cover your daily intake requirement.
Have like this: You can cut slices and roast with olive oil, paprika and a little salt. Or, include it in your curry along with coconut milk. There are many ways to have a sweet potato every day differently.
So if you were finding ways to fight depression, you have a whole list of foods that help with depression. Hopefully, it will help you get better control over your life and mood.