Most people experience anxiety⎯feelings of emotional unease, fear or nervousness⎯as a result of work stress, relationship difficulties, hormonal changes or other factors. Severe, recurrent or persistent anxiety that deters from a person's life may indicate an anxiety disorder. In addition to relaxation techniques, stress management, psychotherapy and medication and regular consumption of certain foods may help prevent or alleviate anxiety. For best results, doctor's guidance is recommended prior to making dietary lifestyle changes.
Tryptophan-Rich Foods
Tryptophan is an amino acid (building block of lean tissue) that can promote feelings of relaxation, emotional calmness and restful sleep. According to research published in the British Journal of Psychiatry in 2001, if you have an anxiety disorder you may exhibit tryptophan deficiency, which leads to reduced production of the serotonin hormone in the brain. Consuming tryptophan-rich foods may help prevent or alleviate anxiety symptoms. Valuable food sources of tryptophan include shrimp, tamari (soy sauce), chicken breasts, tuna, soybeans, beef tenderloin, spinach, mustard greens, pork, turkey breast, halibut, shrimp, salmon, snapper, dairy products, nuts, seeds and bananas.
Complex Carbohydrates
Complex carbohydrates, such as whole grains and starchy vegetables, may help boost serotonin levels and alleviate anxiety. Mayo Clinic psychiatrist, Daniel K. Hall-Flavin, MD, suggests people with recurrent anxiety increase consumption of carbohydrates and incorporate complex carbohydrates into most meals and snacks as a means of promoting emotional calmness. Valuable complex carbohydrate foods include whole grain hot or cold cereals, 100 percent whole grain bread, whole grain pasta, long-grain brown rice, wild rice, sweet potatoes, baked potatoes, popcorn and squash. A variety of complex carbohydrates is recommended as a means of reaping the broadest nutritional benefits.
Omega-3 Fatty Acids
Omega-3 fatty acids are essential fats the body must attain through food or dietary supplements. Omega-3 fats are known to support heart health, brain and nerve function and help alleviate bodily inflammation. Natural health expert, Andrew Weil, MD, recommends increased omega-3 fatty acid intake as a natural means of reducing anxiety. Valuable food sources of omega-3 fats include coldwater fish such as salmon, tuna, mackerel, halibut and sardines, ground flaxseed, walnuts and canola oil. In addition to food sources of omega-3 fats, Weil suggests 2 to 3 grams of fish oil from dietary supplements daily, divided into two doses and taken with meals.
