Fight anxiety by eating anti-inflammatory foods that supply key brain nutrients.

One-third of Americans will experience prolonged anxiety at some point in their lives, according to the National Institute of Mental Health, and symptoms include things like difficulty sleeping, worry about routine things, trouble concentrating, irritability and headaches or stomach issues. While in the past treatment has largely focused on medication and therapy, research now suggests food and nutrients should play a role too.

This stems from the fact that inflammation is often a root cause or underlying contributor to anxiety, as well as many other mental health issues. Wondering how inflammation impacts our brain and how we feel? Here’s a quick overview:

• Chronic inflammation causes changes in brain communication and neurotransmitter functioning that affects mood, emotional reactions and memory.
• These changes can trigger new—or exacerbate existing—symptoms of anxiety, depression or other mental health issues.
• Continued diet and lifestyle habits may contribute to additional inflammation. This, along with a lack of key nutrients, creates a cycle that further disrupts the brain’s ability to communicate properly and create needed neurotransmitters.

Eating more foods that reduce inflammation and supply brain-specific nutrients has the potential to improve anxiety symptoms. Do your best to keep inflammation in check by choosing antioxidant-rich foods. 

1.  Almonds

Low magnesium levels are associated with an increased likelihood of both anxiety and depression. Research suggests that increasing magnesium intake can ease anxiety, and almonds are a top source (a 1-ounce serving provides 20% of the Daily Value). Other good sources of magnesium are cashews, peanuts and leafy greens like spinach and beans. Try whipping up a batch of homemade granola and sprinkling in a few extra nuts.

2. Eggs

Egg is one of antioxidant-rich foods – google image 

Eggs are a quick, high-quality source of protein and the anti-inflammatory nutrient choline. Choline is a component of acetylcholine, a key neurotransmitter involved in memory and mood, and low choline levels are associated with higher anxiety levels. Two eggs contain 50% DV for choline, as well as other anti-inflammatory nutrients that impact brain communication like vitamin B12, selenium and zinc.

3.  Salmon

Higher intakes of the long-chain omega-3 fatty acids DHA and EPA are associated with lower risk of anxiety but may also ease existing anxiety. These fatty acids ease neuroinflammation in the brain, as well as enhance neuron communication. DHA and EPA are only found in fish with a higher fat content like salmon, sardines, mackerel and sea bass, so try to get two to three servings a week of these. Fish oil supplements are another way to get these fatty acids, but research is inconclusive as to if they are as effective as eating seafood.

4.  Probiotic-Rich Foods

Probiotic-rich foods are  antioxidant-rich foods – google image 

Gut health influences the ability for inflammation to develop, which means it also influences risk for mental health issues like anxiety. Strengthening the gut’s microbe barrier by eating certain “good” bacterial strains helps by preventing inflammatory compounds from entering the body, which may decrease anxiety. Research is limited and not all good bacteria have an effect, but two foods that do appear to help anxiety are fermented foods—such as sauerkraut and kimchi—and dairy products that contain Lactobacillus rhamnosus.

5.  Asparagus

Did you know that asparagus extract is an approved functional food used for anxiety in China because of its anti-anxiety effects? Researchers aren’t clear exactly why it works, but some speculate that the vegetable’s folate content plays a role since the body uses metabolized folate to make certain neurotransmitters. High levels of antioxidants like vitamin C and beta carotene also help to reduce neuron inflammation. Get your fix with our delicious Garlic-Parmesan Asparagus.

6.  Berries

Berries are antioxidant-rich foods – Kentary image 

Berries are small fruits that are packed with fiber, vitamins, and minerals. Berries contain antioxidants called anthocyanins. These compounds have anti-inflammatory effects that may reduce your risk of disease.

Your body produces natural killer cells (NK cells), which help keep your immune system functioning properly.

In one study in men, those who consumed blueberries every day produced significantly more NK cells than those who did not.

In another study, adults with excess weight who ate strawberries had lower levels of certain inflammatory markers associated with heart disease .

7. Grapes

Grapes contain anthocyanins, which reduce inflammation.

In addition, they may decrease the risk of several diseases, including heart disease, diabetes, obesity, Alzheimer’s, and eye disorders.

Grapes are also one of the best sources of resveratrol, another compound that has many health benefits.

In one study, people with heart disease who consumed grape extract daily experienced a decrease in inflammatory gene markers, including NF-kB What’s more, their levels of adiponectin increased. Low levels of this hormone are associated with weight gain and an increased risk of cancer 

8. Turmeric

Turmeric is one of antioxidant-rich foods – Kentary image 

Turmeric is a spice with a strong, earthy flavor that’s often used in curries and other Indian dishes. It has received a lot of attention for its content of curcumin, a powerful anti-inflammatory nutrient. Turmeric reduces inflammation related to arthritis, diabetes, and other diseases . In fact, consuming 1 gram of curcumin daily combined with piperine from black pepper caused a significant decrease in the inflammatory marker CRP in people with metabolic syndrome .Taking supplements containing isolated curcumin is much more effective. Curcumin supplements are often combined with piperine, which can boost curcumin absorption by 2,000% .

Even low levels of inflammation on a chronic basis can lead to disease. Do your best to keep inflammation in check by choosing antioxidant-rich foods.

Source: eatingwell, healthline 

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