Everyone experiences anxiety or intense worry or apprehension occasionally. When anxiety becomes severe, persistent and remains even when no significant threat is present, it may indicate an anxiety disorder, such as generalized anxiety disorder, panic disorder or obsessive-compulsive disorder. According to Mayo Clinic psychiatrist, Daniel K. Hall-Flavin, M.D., a balanced, nutritious diet may help treat symptoms of anxiety by promoting mood balance and energy. For best results, doctor's guidance is suggested.
Omega-3 Fatty Acids
Omega-3 fatty acids, also called omega-3 fats or omega-3s, are essential fats that body must reap from food. They are known to support cardiovascular health, reduce inflammation and contribute to mood balance and brain function. According to research published in the journal, "Lipids in Health and Disease" in Sept., 2007, omega-3 fat intake may reduce symptoms of psychiatric disorders characterized by mood imbalance, depression and/or anxiety. Omega-3 fats are found in fatty fish, such as albacore tuna, salmon, sardines, lake trout, herring and mackerel. Ground flaxseed, walnuts and canola oil provide similar benefits. Regular intake of fatty fish or other omega-3 fat sources is recommended for best results.
Whole Grains
Whole grains provide valuable amounts of vitamins, minerals, antioxidants and dietary fiber. Hall-Flavin suggests rich amounts of complex carbohydrates, such as whole grains, as an effective means of increasing serotonin--a "feel good" hormone--in the brain. Whole grains also provide B-vitamins, such as folate. According to the Office of Dietary Supplements, folate deficiencies can trigger anxiety in some people. Nutrient-rich whole grains can be reaped from whole grain bread, oatmeal, whole grain cold cereals, long-grain brown rice, wild rice, popcorn and other foods made from spelt, quinoa, bulgur and/or whole wheat.
Vegetables
In addition to whole grains, numerous vegetables provide valuable amounts of folate and additional nutrients. Those richest in folate include spinach, beans, asparagus, peas, broccoli, romaine lettuce, avocado and turnip greens. Tomato juice is also rich in folate. Starchy vegetables, such as sweet potatoes, baked potatoes (with skin), winter squash and pumpkin, are valuable complex carbohydrate-sources that may improve serotonin levels. For best results, Hall-Flavin suggests that people with anxiety consume rich amounts of complex carbohydrates at each meal, at regular time intervals throughout each day.
Tryptophan-Rich Foods
Tryptophan is an amino acid--building block of lean tissue--that supports calmness. According to Hall-Flavin, intake of tryptophan-rich foods may support relaxation and improved moods in people with anxiety. Cow's milk, yogurt, cheese, soy, oats, bananas, nuts and sesame seeds supply significant amounts of tryptophan.
