Five foods that reduce depression and anxiety Blueberries and salmon, for example, are full of nutrients that can reduce depression and anxiety.
A natural way to potentially help alleviate anxiety symptoms and improve mental health is to include these foods in a healthy diet. Keep in mind that despite the fact that these foods have been shown to alleviate symptoms of anxiety and depression, they cannot treat mental health conditions.
Five foods can help alleviate depression and anxiety.
- According to Healthline, the herb chamomile is known to alleviate anxiety because it possesses antioxidant and anti-inflammatory properties, both of which are known to reduce anxiety-related inflammation. Dopamine and serotonin, two neurotransmitters linked to mood, are thought to be regulated by chamomile.
179 adults with generalized anxiety disorder were observed in a 2017 study. Participants who took 1,500 milligrams of chamomile extract per day experienced significantly less symptoms of generalized anxiety disorder over the course of five years.
In another 2012 study, participants who took chamomile extract for two months reported less anxiety and depression symptoms.
- According to Healthline, salmon may reduce anxiety because it contains nutrients like vitamin D, omega-3 fatty acids, docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA) that are associated with brain and metal health. Dopamine and serotonin, which have an effect on mood and reduce anxiety, are known to be regulated by these nutrients.
Men who consumed Atlantic salmon three times per week reported significant improvements in mental health and anxiety symptoms over nearly six months. There were no changes reported by those who did not consume Atlantic salmon frequently. Salmon’s high levels of vitamin D, DHA, and EPA, according to the researchers, may have had an effect.
- Dark chocolate can reduce symptoms of depression. Although dark chocolate is typically thought of as a treat, it actually has numerous health benefits and is regarded as a superfood. The American Psychiatric Association claims that it is loaded with antioxidants, iron, magnesium, fiber, and other nutrients.
Dark chocolate has also been linked to improved mental and emotional well-being. According to a 2019 study conducted by the University College in London, those who consumed dark chocolate had a significantly lower risk of reporting depressive symptoms than those who did not consume any chocolate at all. According to the American Psychiatric Association, milk chocolate did not exhibit the same effect.
- Blueberries ease depression and anxiety Blueberries are high in antioxidants, which have been shown to help alleviate depression and anxiety, according to WebMD.
A 2020 study found that adolescents who took wild blueberry supplements self-reported having fewer depression symptoms over the course of a month.
Blueberries and other fruits and vegetables, like those consumed on a daily basis, have been linked to improved mental health in a number of studies, one of which will be published in 2020 and another in 2021. A diet high in vegetables, fruits, and berries helps prevent anxiety and depression symptoms.
As a superfood, blueberries are loaded with nutrients, minerals, fiber and gloat an assortment of medical advantages, as detailed by the Deseret News.
- Nuts, a superfood packed with mental health benefits, can lower depression risk. A lower risk of depression has been linked to eating a handful of nuts every day. According to a recent study that was published in the journal Clinical Nutrition, having a handful of nuts every day lowers your risk of depression by 17%.
Almonds, cashews, Brazil nuts, hazelnuts, pistachios, and walnuts were found to lower the risk of depression and use of antidepressants among adults of middle age and older.
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