What foods should anxious people eat?

In addition to breathing exercises and physical exercise that help reduce symptoms of chronic anxiety, many foods can also help.

Chronic anxiety is a very common psychological problem, affecting about 8% of the global population. Many foods contain compounds that help enhance brain function, thereby reducing anxiety symptoms, according to the health website Medical News Today (UK).

Certain nutrients in bell peppers may help reduce symptoms of chronic anxiety.

PHOTO: AI

Foods that may help reduce anxiety symptoms include:

Pumpkin seeds

Despite their small size, pumpkin seeds are packed with nutrients. A serving of pumpkin seeds contains about 30 grams of magnesium, or 40 percent of your daily magnesium needs. Magnesium is a mineral that helps regulate neurotransmitters in the brain.

Magnesium plays an important role in the functioning of the hypothalamus, the area of ​​the brain that controls the pituitary and adrenal glands, endocrine glands that help regulate stress. Therefore, getting enough magnesium can help regulate the brain's stress response.

Bell pepper

Bell peppers are rich in vitamin C. A deficiency in this vitamin can easily lead to feelings of fatigue and depression. Some research evidence shows that people who get enough vitamin C will feel less anxious. Their risk of anxiety disorders and depression is also reduced. To ensure good health, the daily vitamin C intake should be between 75 and 90 mg.

Blueberry

Blueberries have long been known as a rich source of antioxidants. Not only that, blueberries also contain vitamin C, minerals and many other important nutrients. Some nutrients in blueberries can have a positive effect on the nervous system, especially neurotransmitters such as serotonin and dopamine, helping to regulate mood and reduce anxiety.

Oatmeal

Oats help reduce anxiety thanks to their high-quality tryptophan content. Tryptophan is an essential amino acid that helps produce serotonin, a neurotransmitter that enhances brain function and reduces some symptoms of anxiety. The daily requirement for tryptophan ranges from 250 to 425 mg. Meanwhile, a cup of oatmeal can contain up to 150 mg of tryptophan.

Chia seeds

Chia seeds are a plant rich in omega-3 fatty acids. Omega-3 fatty acids help regulate neurotransmitter levels, promote brain function, and reduce systemic inflammation. Through these effects, omega-3 fatty acids may help alleviate symptoms of anxiety and depression, according to Medical News Today .

Source: https://thanhnien.vn/nguoi-hay-lo-au-nen-an-nhung-mon-nao-185250118133824063.htm