Anxiety disorders are described as a group of psychological disorders that cause extreme nervousness, excessive worry and irrational fears. These disorders can be debilitating and interfere with daily functioning. Panic disorder is a type of anxiety disorder that causes feelings of impending doom, loss of control and indescribable fear. Panic attacks can be triggered by a particular stressor or they can occur suddenly without cause. Other symptoms associated with anxiety disorders include chest pain, heart palpitations, panic attacks, gastrointestinal problems and dizziness. A variety of vitamins and minerals can ease anxiety, eliminate panic disorder and restore your mental health.
Vitamin B-6
Vitamin B-6, also known as pyridoxine, is a water-soluble vitamin that improves your mood, balances your hormones, supports a healthy nervous system, provides a sense of calmness, reduces stress levels, alleviates irritability, decreases anxiety and prevents panic attacks, reports Robert Anderson, author of the book "Clinician's Guide to Holistic Medicine." The recommended daily dosage for vitamin B-6 is 1.3 mg to 1.7 mg for adults. Foods rich in vitamin B-6 include fortified cereals, light skinless chicken, baked potatoes with skin, cooked spinach, cooked skinless turkey, wild cooked salmon and bananas.
Vitamin C
Vitamin C is a water-soluble antioxidant that strengthens your immune system and protects your body from damaging free radicals that can interfere with your mental and emotional health, according to Judith Brown, author of the book "Every Woman's Guide to Nutrition." Brown explains that vitamin C also improves adrenal gland function, accelerates the healing process, repairs damaged tissues, balances brain chemistry, decreases anxiety, boosts energy levels, reduces oxidative stress and promotes a healthy central nervous system. The recommended daily dosage for vitamin C is 1,000 mg for adults. Foods rich in vitamin C include cranberries, strawberries, blackberries, pineapples, grapefruits, kiwi, tomatoes, Brussels sprouts, broccoli and spinach.
Calcium
Calcium is a mineral that improves nervous system function, calms overactive nerve cells, alleviates anxiety, eases chest pain, soothes abdominal pain and lowers your risk of panic attacks, notes Gary Null, author of the book "Food-Mood Connection: Nutritional and Environmental Approaches to Mental Health and Physical Wellbeing." The recommended daily dosage for calcium is 1,000 mg for adults. Foods rich in calcium include pudding, buttermilk milk, ice cream, cow's milk, park-skim Mozzarella cheese, spinach, yogurt, sardines, cottage cheese, tofu, pink salmon, fortified orange juice, fortified soy beverages, kale and ready-to-eat cereals.
Magnesium
Magnesium is a mineral that supports a healthy nervous system, relieves anxiety, eases tension, decreases nervousness and prevents panic attacks, according to Michael Zimmermann, author of the book "Burgerstein's Handbook of Nutrition: Micronutrients in the Prevention and Therapy of Disease." The recommended daily dosage for magnesium is 400 mg for men and 310 mg for women. Foods rich in magnesium include cooked halibut, dry roasted almonds, dry, roasted cashews, soybeans, spinach, wheat bran, peanut butter, instant oatmeal, plain yogurt, pinto beans, seedless raisins, avocados, lentils, milk, bananas and brown rice.
References
- "Understanding Panic and Other Anxiety Disorders"; Benjamin Root; 2000
- "Food-Mood Connection: Nutritional and Environmental Approaches to Mental Health and Physical Wellbeing"; Gary Null; 2008
- "Burgerstein's Handbook of Nutrition: Micronutrients in the Prevention and Therapy of Disease"; Michael Zimmermann; 2001
- "Every Woman's Guide to Nutrition"; Judith E. Brown; 1990
- "Clinician's Guide to Holistic Medicine"; Robert A. Anderson; 2001
