Anxiety refers to nervous, anxious emotions. While everyone experiences anxiety on occasion, frequent or severe anxiety may indicate a psychological disorder. In addition to emotional effects, anxiety can cause muscle tension, difficulty sleeping and breathing, a fast heartbeat and fatigue. Whether your symptoms are mild or severe, dietary changes may help. However, they should not replace or come before doctor-recommended treatment. For best results, seek guidance from a qualified health care professional.
Whole Grains
Whole grains are grains that have not been stripped of nutrients and fiber during food processing. As a result, they are digested more slowly than refined grains, such as white flour, and mildly impact your blood sugar levels. As carbohydrate-rich foods, whole grains may help boost the feel-good brain chemical serotonin, according to MayoClinic.com psychiatrist Daniel K. Hall-Flavin, M.D. Incorporate a variety of whole grains, such as oats, spelt, wild rice, brown rice, whole wheat, millet, quinoa, barley and popcorn, into your diet regularly. Consume whole grains that are components of balanced meals for best results.
Fish and Seafood
Fish and seafood provide rich amounts of protein, which enhances brain function, sustained energy and blood sugar balance. Fish and seafood are also rich in tryptophan---an amino acid that helps your brain manufacture serotonin and dopamine and promotes calmness. Hall-Flavin suggests incorporating tryptophan-rich foods into your diet as a useful dietary tool for managing anxiety. Foods particularly rich in tryptophan include shrimp, turkey, cod, tuna, snapper, chicken, halibut, salmon and sardines. Fatty fish, such as salmon, albacore tuna, flounder and lake trout, also provide omega-3 fatty acids---healthy fats that may enhance brain function.
Fruits and Vegetables
Fruits and vegetables provide valuable amounts of vitamins, minerals and antioxidants, which help your body defend itself from infections and diseases that may trigger or exacerbate anxiety symptoms. The University of Maryland Medical Center recommends that people with anxiety consume a diet rich in fresh fruits and vegetables. Fresh fruits and vegetables and fruit and vegetable juices also enhance hydration. This is important since dehydration can contribute to anxiety symptoms. Fruits and vegetables particularly rich in nutrients include berries, citrus fruits, bananas --- which also contain tryptophan --- tomatoes, leafy greens, broccoli, cabbage, Brussels sprouts, red bell peppers, squash and sweet potatoes.
Healthy Fats
Fats promote nutrient absorption, healthy skin and optimal brain function. The University of Maryland Medical Center recommends eating healthy fat sources, such as nuts, seeds, olive oil, canola oil and avocado. Common foods that contain healthy fats include peanut butter, almond butter, hummus, mixed nuts, trail mix and salad dressing made with plant-based oils.
