5 Foods To Reduce Depression And Relieve Anxiety
Salmon and other foods high in nutrients, including blueberries, can help reduce anxiety and lessen depression. A healthy strategy to possibly help relieve anxiety symptoms as well as have a favorable effect on psychological wellness is to include such foods in an appropriate diet.
Remember that while certain meals have been shown to aid with symptoms of anxiety and depression, they cannot treat mental health conditions. Here are 5 meals that can relieve sadness and anxiety.
1. Chamomile
According to Healthline, chamomile is a plant that has been shown to help lower anxiety-related inflammation since it has anti-inflammatory and antioxidant qualities. Additionally, dopamine and serotonin, two neurotransmitters linked to mood, are thought to be controlled by chamomile.
179 persons with GAD (generalized anxiety disorder) were observed in 2017 research. Participants who took 1,500 mg of chamomile extract daily for five years reported substantially less symptoms of GAD.
Another 2012 study indicated that those who took the extract of chamomile for a couple months had lessened signs of anxiety and despair.
2. Salmon
According to Healthline, salmon includes nutrients including vitamin D, the fatty acids omega-3, docosahexaenoic acid (DHA), along with eicosapentaenoic acid (EPA) that are linked to brain and mental health. Serotonin and dopamine, two chemicals that affect mood and reduce anxiety, are believed to be regulated by these nutrients.
Men who consumed Atlantic salmon with a regular basis (three times a week) for almost six months reported substantial improvements in their mental health or anxiety symptoms. None were noted by those who didn't routinely eat Atlantic salmon. The impact, according to the researchers, was brought on by the high DHA, vitamin D, and EPA content of salmon.
3. Dark Chocolate
Although dark chocolate is typically thought of as a pleasure, it actually provides a ton of health advantages and is regarded as a superfood. Based on American Psychiatric Association, it is rich in fiber, magnesium, iron, and antioxidants.
Additionally, dark chocolate has been linked to improvements in mental wellness and mood. In contrast to people who consumed no chocolate even once, those who consumed dark chocolate had much decreased odds of experiencing depressed symptoms, according to the 2019 research of University College of London. According to American Psychiatric Association, milk chocolate did not have the same effect.
4. Blueberries
Antioxidants, which are abundant with blueberries and are believed to help reduce anxiety and depression symptoms. In 2020 research, it was shown that teenagers who took supplements containing wild blueberries over the span of a month experienced fewer depressive symptoms.
Blueberries and other fruits and vegetables should be consumed regularly to boost mental health. Anxiety and depression symptoms can be avoided with a balanced diet rich in fruits, berries, as well as vegetables.
Blueberries are also a superfood that are rich in minerals, fiber, and vitamins and have a number of health advantages.
5. Nuts
Nuts also a superfood brimming with advantages for mental wellness. A daily bunch of nuts is associated with a decreased risk of developing depression. A daily bunch of nuts is associated with a 17% decreased risk of developing depression.
Researchers discovered that eating 30 g of nuts, which include almonds, hazelnuts, walnuts, cashews, pistachios, or Brazil nuts, reduced the likelihood of older people and those of middle age using antidepressants or developing depression.
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