Essential 8 Nutrients For Easing Anxiety and Depression

Anxiety can be defined in many ways. It can be described as a feeling of concern that something would happen or to do something. Anxiety can be known as feeling of uneasiness or restlessness or in simple terms worry or anxious that something would happen. The person feeling anxious can very well understand that nothing can be prevented by such feeling but he/she is not able to control such feelings.

Anxiety can be caused both by internal and external factors. Stress at workplace, stress in relationships, financial stress, stress caused by serious illness of loved ones, use of illicit drugs and side effects of certain medications are kinds of anxiety caused due to external factors. Internal factors that cause anxiety include mental conditions like phobia, stress disorders, panic disorders, and generalized anxiety disorders. A person might feel his palpitations or might feel dizzy or may have shortness of breath during panic disorder.

Treatment for anxiety depends on the intensity of the problem. For mild to moderate cases cognitive behavior therapy along with breathing and relaxation techniques are recommended. For severe cases, antidepressant drugs are prescribed and lifestyle modification is necessary to control anxiety.

1. Vitamins

Taking vitamin D supplement can help in reducing stress related anxiety. Vitamins like B and D can make good for the imbalance of certain hormones that cause anxiety. It has been proved in a research that taking 18-20 gm of inositol vitamin each day reduced anxiety considerably in patients with OCD and panic disorder.

Vitamin B1, B2 and B3 are important for controlling sugar level in your blood. And Vitamin B12 helps in clearing depression and hence people with specific mental disorders like depression and anxiety can benefit by including these vitamin rich foods in their daily diet. Foods like whole wheat, whole grains, turkey, liver, meat, potatoes, legumes and bananas are rich source of vitamins. Sun is a natural source of D vitamin and acute anxiety that develops during winter season can be managed by exposing the body few minutes to sun. Vitamin D is found in most of the fishes and eggs.

2. Foods Rich In Calcium and Magnesium

Magnesium has the effect of calming the nervous system thus managing anxiety and restlessness. Anxiety related signs are found to reduce by taking supplemental magnesium in your diet along with vitamin B6. Women who are prone to get premenstrual symptoms like tenderness of breast and weight gain can benefit by taking magnesium along with vitamins. An average adult can take up to 500 mg of magnesium per day for getting the essential nutrient level of this mineral.

Taking magnesium with calcium can help in getting quality sleep. Any foods that are green and dark green do contain magnesium. For instance kale, spinach, chard and dark leafy vegetables and greens contain magnesium and essential vitamins. Foods like whole-wheat, oats, millet, and buckwheat also contain magnesium. In addition you can get rich supply of magnesium by including beef, fishes, legumes and chicken and vegetables like green beans and potatoes. It is also found in nuts and seeds. Milk is an excellent source of calcium. Further vegetables like collard, turnip, spinach and beans and all dairy products are packed with calcium. In addition you can get good calcium by taking basil, oregano oil and peppermint in any form.

3. Omega Acids

Omega 3 and Omega 6 fatty acids are useful in reducing depression and anxiety. Fishes like salmon or sardines and other fatty fishes are natural source of omega 3 acids. You can take supplement omega acids in the form of capsules each day. You can start with 1000 mg of this supplement daily and you will get to know the amazing benefits after you complete first week. Omega acids help in reducing cholesterol and burns stored up fat thus helps in reducing your weight. It keeps your skin glowing and in the long run it prevents cancer.

4. Amino Acid Tryptophan

By eating Turkey and similar foods that contain tryptophan the brain is triggered to produce serotonin, which is a feel good hormone. This chemical will certainly help in reducing the stress and anxiety. According to the report given by the American Dietetic Association, Tryptophan would have a calming effect in your system due to secretion of serotonin. Tryptophan amino acid is richly found in foods like oats, milk, bananas, soy, and turkey, chicken and peanut better.


5. Vitamin Rich Foods

Any kind of vitamin is good for your health. Vitamin B is known to be mood elevator and any deficiency of this vitamin can induce depression in people. It is beneficial to take vitamin B rich foods like chicken, beef, legumes, and leafy greens. Alternatively, you can also take supplemental vitamin B in prescribed dosage daily.

6. Whole Wheat Bread

Brown rice and whole wheat bread can trigger feel-good hormones in the body. Carbohydrates can also help in the secretion of serotonin. But while choosing carbohydrate be specific in selecting whole grains and whole wheat bread instead of processed ones like white rice or white bread. Processed carbohydrates can give you energy initially but it can make you tired easily after a while. Hence be choosy in your daily food.

7. Salmon

Sea-foods containing omega 3 fatty acids are helpful in relieving your anxiety and stress. Fishes like tuna, salmon, lake trout, herring and mackerel can lift your mood for many reasons. People who are taking antidepressant medications are known to show improved mood-lift after taking omega 3 fatty acid supplements.

8. Protein Rich Foods

By eating high protein foods the brain will be able to secrete dopamine and nor-epinephrine which can produce feel-good effect. These are chemicals known to create alertness and mental energy which can drive away your stress and anxiety. Foods like yoghurt, eggs, cheese, nuts, soy foods, fish and meat contain high protein in it and hence you can add these foods throughout the day spreading them evenly.

Things To Avoid :

  • Reduce the coffee/tea intake daily. Caffeine present in coffee is known to decrease the serotonin secretion in the brain which can make you feel depressed and anxious. By sipping a cup of hot coffee you may feel energetic at first but you are likely to get irritated and depressed after some time. Caffeine can also increase the number of visits to the toilet thereby dehydrating you leaving you tired. Never drink coffee/tea after sunset since it can interfere with quality of sleep.
  • Avoid taking sweets in any form or at least restrict the intake of sweets. It is true that each one of us loves sweets but sugar can get absorbed into the blood quickly causing sudden lift of energy. But this is only short-lived since more amount of insulin is produced to remove excess of sugar molecules from the blood which can make you less energetic and tired.
  • Quit drinking and smoking or at least restrict the intake of alcohol. Alcohol can produce the effect of depressant drugs. Your mood may get elevated initially but you will feel tired and helpless shortly.
  • Avoid foods like cakes, sausage and hot dogs since this can make you more depressed than before. People who include more fatty/fried items and dairy products are likely to fall into depression easily than others.

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