If you feel stressed or anxious sometimes, approximately 7.6% of the world's population experiences feelings of stress, anxiety and nervousness during their daily lives, including about 40 million adults in the United States alone.

Because of the direct link between stress and anxiety and stress and long-term health problems such as obesity, depression, heart disease, diabetes, and even premature death, stress and tension may lead people to make poor food choices, including fast food, which may exacerbate anxiety and cause further damage to health;

We need to know which foods may help reduce symptoms and promote a sense of calm, after a major review published in 2019 confirmed that "a healthy diet may reduce symptoms related to anxiety."

Before reviewing some scientifically supported foods to help relieve and protect against anxiety and stress, it must be remembered that - according to the "Medical News Today" website - there is no food that offers a magic solution to anxiety or stress alone, but the sum of what you eat is what It affects your level of calm.

warm milk

It is the best drink to fight stress and prepare for sleep, thanks to its content of amino acids that can help you get a good rest during the night, in addition to minerals such as calcium, potassium, and magnesium that are important to fight anxiety, and it is also a good source of vitamin D (D). Research published in 2021 indicates that vitamin D may benefit mood and improve sleep.

"Vitamin D can help relieve symptoms of depression," says Kristen Kirkpatrick, a registered dietitian.

For those whose intestines cannot tolerate drinking cow's milk, "Medical News Today" has offered alternatives to plant milk rich in protein and fortified with vitamin D, such as soy milk, coconut and almond.

Milk is the best drink to fight stress and prepare you for sleep (Shutterstock)

cherry

Sour cherry juice contains melatonin, so if you have difficulty sleeping, and do not prefer warm milk, cherry juice will help you calm down and sleep.

Research shows that consuming tart cherry juice increases melatonin levels and helps improve sleep quality and duration.

chard

Swiss chard is a type of dark green leaf rich in fiber, vitamin C, 44% of the recommended daily amount of vitamin A, and 3 times the recommended amount of vitamin A. Vitamin K, along with iron and potassium, is great for increasing energy levels, lowering blood pressure, and controlling blood sugar too.

The chard is also famous for helping to calm nerves and reduce anxiety and stress levels, because it contains a lot of magnesium, but those who take blood-thinning drugs should be careful of the excess vitamin "K" in chard, because of its effectiveness in blood clotting.

Green tea

It's the drink that helps calm you down when you're feeling anxious or stressed. Despite containing 28 milligrams of caffeine per 8 ounces (225 grams), author and dietitian Karman Meyer says, "You don't have to worry about caffeine in it, because it contains the natural muscle relaxant menthol." .

The researchers also pointed out in an article published in 2019, that it reduces the stress hormone “cortisol”, as its calming ability lies in the fact that it contains the amino acid “L-Theanine”, which increases the production of serotonin and dopamine, with its calming and anti-anxiety, stress and stress effects. In addition to the role of its components of phytochemicals in keeping you in a better mood.

You don't have to worry about the caffeine in green tea because it contains the natural muscle relaxant menthol (Shutterstock)

mozzarella cheese

It helps to relax and makes you calmer, because it is rich in “probiotics” that are believed to improve mood, and contains a good amount of the amino acid “tryptophan” (almost twice the amount found in lean protein), which helps the body produce hormones that send To relax, such as serotonin and melatonin.

brown rice

And it is healthier than white rice, because it is rich in fiber, magnesium, selenium, iron, calcium and protein, and as a complex carbohydrate whose intake enhances the production of serotonin, which helps to relax, stabilize moods, relieve depression and reduce anxiety levels, according to Healthline.

fatty fish

They include salmon, herring, anchovies, sardines, mackerel, tuna and oysters, which are rich in omega-3 fatty acids that promote the production of serotonin and dopamine, which are responsible for relieving stress hormones and providing a feeling of happiness, according to TheList.

So, the recommendations suggest "eating at least two servings of fatty fish per week," and a study in men found that "eating salmon 3 times a week reduces subjective anxiety."

citrus fruits

Citrus fruits - such as oranges, lemons and grapefruits - are important as a soothing snack that reduces symptoms related to anxiety and stress, because they are rich in vitamin B that fights stress, and as a great way to get vitamin C, which studies have shown to reduce levels of stress. Stress.

dark chocolate

A 2014 study showed that "40 grams helped reduce participants' perceived stress."

And in 2019, researchers found that “those who ate dark chocolate had fewer symptoms of depression,” and internal medicine doctor Nancy Rahnama explained that “consuming dark chocolate may promote feelings of calm,” provided that it is eaten in moderation, “because it is rich in calories.”

Also, chocolate is high in tryptophan, which the body converts into neurotransmitters such as serotonin, to boost mood.

To get the most out of dark chocolate, it should contain 70-85% cocoa.

Consuming dark chocolate may promote feelings of calm (Pixabay)

Almond

Other than being a powerful source of protein, almonds help regulate sugar levels and blood pressure, and treat anxiety (especially when you're totally stressed), because they contain zinc.

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