Anxiety is a problem faced by many people today. It is one of the major mental illnesses affecting nearly 20% of the world population. The person is characterized by constant worry and nervousness and is sometimes related to poor brain health. Specific therapies and medications help to relieve it, but most of them do not seek any help. It is always good to seek a professional therapist. Besides, food plays an important role. Some food has a calming effect on the body while a few others cause anxiety after eating. A balanced diet, consumption of an adequate quantity of water, moderation of caffeine, and avoiding alcohol can help to manage anxiety.

A diet rich in whole grains, fruits, and vegetables is ideal and good for health. It should include them three to five times a day. Most people do not take the recommended quantity of them. We should limit fried food. Keep a fixed time to eat the meals. Breakfast is the most important meal of the day; never miss it. the body is starved for over twelve hours and low in blood sugar, a person may feel anxious.

Here are few foods that help to anxiety backed with science. Do you include them regularly in your diet?

Chamomile

Chamomile contains high amount of antioxidants. It helps to reduce inflammation and decreases the state of anxiety, depression, and insomnia. Studies by the International Journal of Phytotherapy and Phytopharmacology have found the association between chamomile and anxiety relief. However, Dr.D’Adamo says that it is not ideal for those who are taking anticoagulant medicines or undergoing surgery.

Pumpkin seeds

Pumpkin seeds are an excellent source of magnesium, potassium, and zinc. Pumpkin seeds are rich in fiber which lead to a healthy gut and furthermore promote good functioning of the brain.

Turmeric

It is a spice that contains curcumin, a compound with antioxidant and anti-inflammatory properties.

Dark Chocolate

They contain flavanol, which are antioxidants promoting brain health.

Yogurt

It contains probiotics or healthy bacteria, which may help in improving anxiety levels. Studies have shown that probiotic food promote mental health by inhibiting free radicals and neurotoxins, which can damage nerve tissue and lead to anxiety.

Soybeans

They are rich in selenium which helps to improve mood by reducing inflammation. Inflammation is usually higher when one is anxious.

Nuts

U.S. adults put on about a pound a year on average. But people who had a regular nut-snacking habit put on less weight and had a lower risk of becoming obese over time, a new study finds.

Nuts are rich in selenium and a very good source of Vitamin E which is an antioxidant.

Green Leafy Vegetables

Green Leafy Vegetables duch as kale and spinach contains magnesium which helps in reducing anxiety.

Oats Porridge

Oats Porridge is rich in serotonin, a brain chemical that can help to keep away anxiety and lift the mood.

Oranges

Oranges are rich in Vitamin C that wards off anxiety.

Green Tea

Green Tea contains L-theanine, an amino acid that aids in brain health and anxiety reduction. There is also an increase in GABA, dopamine and serotonin that have anti-anxiety effects.

Bananas

They are rich in tryptophan, an amin acid that converts to serotonin.

Avocado

It is rich in both Vitamin B6 and magnesium which help in production of serotonin.