5 Foods That Can Ease Anxiety and Lift Your Mood
©️ Photo credit: PexelsWe all experience moments of stress and sadness from time to time. While these foods won't magically cure serious mental health issues, they can play a role in improving your mood and overall well-being when included in a balanced diet.
1. Chamomile for Calming Anxiety
Chamomile, a soothing herb, possesses antioxidants and anti-inflammatory properties that may reduce anxiety-related inflammation. It's also believed to influence mood-regulating neurotransmitters like dopamine and serotonin. Research shows that daily intake of 1,500 milligrams of chamomile extract can significantly reduce generalized anxiety symptoms over time.
2. Salmon's Mood-Boosting Benefits
Salmon is packed with nutrients like vitamin D, omega-3 fatty acids, DHA, and EPA, which can positively affect mood by regulating neurotransmitters like dopamine and serotonin. Men who included Atlantic salmon in their diet three times a week for six months reported better mental health and reduced anxiety symptoms.
3. Dark Chocolate for a Mood Lift
Dark chocolate, often seen as a treat, is surprisingly good for you. It's rich in fiber, iron, magnesium, and antioxidants. Studies show that it can have a positive impact on mood and mental health. Those who consume dark chocolate are less likely to report depressive symptoms compared to those who don't eat any chocolate.
4. Blueberries for Anxiety and Depression
Blueberries are loaded with antioxidants, which can help alleviate anxiety and depression. Adolescents who took wild blueberry supplements for a month reported reduced symptoms of depression. Regular consumption of fruits and vegetables, including blueberries, is associated with better mental well-being.
5. Nuts to Reduce Depression Risk
Nuts are considered a superfood for mental health. Eating a handful of nuts daily is linked to a 17% lower risk of depression, according to a recent study. Middle-aged and older adults who incorporated nuts like almonds, walnuts, and pistachios into their diets were less likely to take antidepressants or develop depression.
Remember, while these foods can offer support for managing mood and anxiety, they should complement a holistic approach to mental health, including professional guidance when needed.
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