Thursday, November 26

5 foods to eat in the morning to reduce anxiety


The anxiety is an emotion characterized by feelings of tension, Thoughts of concern and even physical changes, such as increased blood pressure.

Disorders anxiety are the most common mental illness in the United States and affect 40 million adults in the country, the 18.1% of the population each year according to data from the American Anxiety and Depression Association (ADAA).

What you eat in the morning not only fuels your body and brain to start your day, it can also influence your concentration and mood. Here are five foods to integrate into breakfast:

1. Eggs

Photo: Anna Shvets / Pexels

The eggs, especially the yolks, contain nutrients that influence mood. In the yolk there is vitamins B12 and B6, the low level of these vitamins presents symptoms of depression and confusion. The deficiency from vitamin B12 can also cause dementia, poor memory and damage to the nervous system, publish the NIH Office of Dietary Supplements.

Eggs also contain tryptophan, which is an amino acid that helps produce melatonin and serotonin. Serotonin is a neurotransmitter that helps regulate appetite, sleep, mood, and pain. Studies reveal that can regulate anxiety.

2. Fatty fish

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Fatty fish, such as sardines, tuna, salmon, mackerel, trout, and herring, are the best source of omega-3. They also provide vitamins B6 and B12.

Omega-3s are related to cognitive function and mental health. The three main omega-3 fatty acids are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). EPA and DHA regulate neurotransmitters, reduce inflammation, and promote a healthy brain function, Explain Medical News Today.

3. Brazil nuts

Photo: Adriano Gadini / Pixabay.

Brazil nuts are antioxidants and rich in selenium. Some research reveal the lower the level of selenium in the diet, the greater the risk of anxiety, depression and tiredness.

One Brazil nut provides 68 to 91 micrograms (mcg) of selenium. A nut is enough to meet the recommended daily intake for adults of this mineral, which is 55 mcg.

Enjoy them raw or roasted. In the morning you can add it to your oatmeal. It is very important that you consume them with moderation because the excess selenium is harmful. The recommended daily maximum for adults is 400 mcg, so with 5 units you would already be reaching the limit.

4. Yogurt

Photo: Daria Shevtsova / Pexels

In a study found that a higher frequency of fermented food consumption was associated with fewer symptoms of social anxiety. These results suggest that the consumption of fermented foods containing probiotics can serve as a bass intervention for reduce social anxiety

Dietitian Maya Feller states in Huff Post that “it is believed that the consumption of foods that promote beneficial bacteria supports intestinal and brain health“. The vast majority of recipients of serotonin They are found in the lining of the intestine.

Medical News Today publishes that yogurt can have a anti-inflammatory effect in the body and chronic inflammation may be partly responsible for the anxiety, stress and depression.

5.Dark chocolate

chocolate
Foto: Alexander Stein/Pixabay

Dark chocolate contains 50-90% solids of cacao, which is rich in flavanoles (antioxidants) and also contains caffeine and theobromine. Studies in humans have linked the consumption of cocoa with positive effects on the mood and anxiety.

Flavonoids could reduce neuroinflammation and cell death in the brain, as well as improve blood flow. The theobromine is a chemical compound stimulating alkaloid of the nervous system. It is one of the compounds responsible for the fact that when we drink cocoa, we feel that sensation of enthusiasm, animation or happiness.

Options to enjoy chocolate in the morning:

  • Add 1 to 2 tablespoons of dark chocolate to oatmeal, yogurt, or fresh fruit.
  • Make hot chocolate or add to your smoothies.

In moments of irritability, nervousness and anxiety try to avoid foods and drinks that can increase these symptoms.

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