Chia seeds: Chia seeds are another good source of brain-boosting omega-3 fatty acids, which have been shown to help with anxiety ( 46 , 67 ).
Food That Helps With Anxiety: Chia Seeds
"Research suggests that an Omega-3 deficiency is associated with depression and anxiety. It's important that we consume an adequate amount of Omega-3 through the diet." Make delicious chia seed pudding or add the seeds to smoothies.
Pumpkin seeds
Eating potassium-rich foods, such as pumpkin seeds and bananas, may help reduce symptoms of stress and anxiety. Pumpkin seeds are also a good source of the mineral zinc.
Chia seeds have a high concentration of omega-3 fatty acids. In fact, one tablespoon of chia seeds contains 1,769 milligrams of omega-3s. These nutrients play a role in the functioning of serotonin and dopamine, both critical to mood and mental health.
Foods naturally rich in magnesium may, therefore, help a person to feel calmer. Examples include leafy greens, such as spinach and Swiss chard. Other sources include legumes, nuts, seeds, and whole grains. Foods rich in zinc such as oysters, cashews, liver, beef, and egg yolks have been linked to lowered anxiety.
Studies show that chamomile can help with symptoms of generalized anxiety disorder. While many of the studies on herbal supplements for anxiety are limited, the results are promising. You can find many of these (and other) supplements in capsule (pill) form. Many people also drink herbal teas to help them relax.
The magnesium levels in chia seeds provide a natural calming effect, and according to the USEF, “chia is permitted under the Therapeutic Substance Provision of the USEF Equine Drugs and Medications Rule.
Chia seeds are a good source of magnesium, a critical mineral for managing stress and mitigating depression. Plus they contain high levels of omega-3 fatty acids, which provide anti-inflammatory benefits to the brain, resulting in less stress and anxiety.
Because of the fiber content of chia seeds and their ability to absorb water, drinking chia seed water may help promote feelings of fullness, reduce appetite, and prevent overeating, which could support weight loss.
Why aren't my chia seeds gelling? Time: Gelling chia seeds takes time! Recipes like chia pudding are best when chia sits in liquid for a few hours, or even overnight. If you want your chia seeds to have that gel-like consistency, they need to sit for a minimum of 20 minutes to absorb the liquid.
Chia seeds
They are great sources of omega-3s, antioxidants, and fiber. These nutrients may help reduce the risk of depression symptoms and keep energy levels more stable.
Pumpkin seeds, also known as pepitas, are an excellent source of magnesium, zinc, copper and iron, all of which are important minerals for brain health. Magnesium is essential for a healthy brain and nervous system.
The idea behind seed cycling is that certain types of seeds, such as pumpkin, flax, and chia, can help regulate the levels of estrogen, progesterone and other hormones.
Chia seeds are a great source of fibre. Consuming chia seeds with water in the morning helps in giving your digestive system a boost and improves bowel movement. Healthy digestion is a prerequisite to weight loss. The best time to eat chia seeds is when you wake up.
Chia seeds are rich in tryptophan, an amino acid that regulates sleep pattern by improving mood. Drinking juice with chia seeds helps those suffering from insomnia.
Fiber present in chia seeds makes you feel full, as it expands after absorbing large volumes of water from your body. They can absorb water up to 12 times their weight. Also, these seeds provide high amounts of protein, another nutrient that decreases your appetite.
B-complex, vitamin E, vitamin C, GABA, and 5-HTP are 5 vitamins commonly used to help with anxiety and stress.
Blueberries
When we're anxious and stressed, our bodies crave vitamin C to help repair and protect our cells, and blueberries are packed full of it. Small but mighty, blueberries are bursting with antioxidants and vitamin C which have been shown to provide anxiety relief.
The B-vitamins in bananas, like folate and vitamin B6, are key to the production of serotonin, which can help improve your mood and reduce anxiety.
Anxiety can be caused by a variety of things: stress, genetics, brain chemistry, traumatic events, or environmental factors. Symptoms can be reduced with anti-anxiety medication. But even with medication, people may still experience some anxiety or even panic attacks.