Anxiety can occur before taking an exam, during work-related projects or other stressful situations. Chronic anxiety interferes with your daily life and even affects your physical health. Medication and therapy can help people with anxiety disorders. Nutrients also play an important role in relieving anxiety and helping you to deal with stressful conditions when they arise. Nutrients help you when you suffer from ongoing mental problems or just experience everyday anxiety once in a while.
Supplements
Herbal remedies and dietary supplements effectively treat anxiety, according to researchers at Global Neuroscience Initiative Foundation in Los Angeles, California. They examined 21 controlled trials and found that the herbs passionflower and kava and the amino acids L-lysine and L-arginine contain anti-anxiety effects. Supplements containing magnesium and other herbal combinations hold promise for anxiety relief, as reported in the October 7, 2010 issue of the "Nutrition Journal."
Vitamins
Vitamin B3, or niacin, may help reduce anxiety, according to Holisticonline.com. Deficiencies of the vitamin can lead to feelings of agitation, mental lethargy and anxiety. Vitamin B6, or pyridoxine, helps manufacture serotonin, a brain chemical that can improve moods. Cauliflower, spinach, bananas, onions, broccoli, squash peas, radishes and Brussels sprouts contain high levels of B6. Vitamin C, vitamin B12 and folic acid help manufacture mood-improving serotonin and dopamine levels in the brain. Green vegetables, fruit and liver contain folic acid. B12 comes from yeast, eggs, liver and vegetables. Fruits and leafy greens have plenty of vitamin C.
Carbohydrates
Whole grains contain selenium, a mineral that may help improve moods. Whole-grain foods have rich sources of complex carbohydrates that increase serotonin levels, MayoClinic.com notes. You can get rich sources of carbohydrates from whole-wheat breads, pasta and cereals, brown rice, oatmeal, seafood, nuts and corn.
Energizers
Protein helps energize your body so you can reduce anxiety or deal with it more constructively when it occurs. HealthCentral recommends protein-rich foods, such as lean beef, chicken without skin, fish, fresh fruits and vegetables, cottage cheese and peanut butter. Fish rich in omega-3 fatty acids reduce anxiety and depression, Natural News points out. Salmon, tuna and mackerel contain omega-3 fatty acids.
Relaxation
Tryptophan, an essential amino acid, helps produce chemicals in the brain that improve moods and provide a relaxing effect to reduce anxiety, according to MayoClinic.com. Sources of tryptophan include poultry, nuts, oats, bananas, cheese and milk. Certain foods may cause adverse reactions for some people that can cause anxiety, MayoClinic.com warns. Pay attention to your food sensitivities and eliminate those foods from your diet if they cause problems.
References
- Natural News.com: Anxiety Can be Treated with Herbs and Nutrients, says New Research
- Nutrition Journal: Nutritional and Herbal Supplements for Anxiety and Anxiety-Related Disorders: Systematic Review
- Holisticonline.com: Depression-Nutrition and Diet
- MayoClinic.com: Coping with anxiety: Can diet make a difference?
- HealthCentral: Diet and Anxiety
- Natural News.com: The Top Five Foods for Beating Depression
