Besides the homey warmth of this true comfort food, milk has loads of B vitamins that reduce anxiety and improve mood. For instance, vitamin B6 (pyridoxine) raises serotonin levels to perk you up.
Like a cup of hot tea, warm milk is soothing. Milk also boasts tryptophan, a key ingredient in making serotonin. “The milk sugars, like all carbohydrates, act on serotonin in the brain,” Diekman said.
Foods (and drinks) that are stress- and anxiety-provoking
Alcohol. Caffeine. Sugary drinks and foods. Processed foods, such as chips, cookies, frozen foods and ready-made meals.
Beef and Foods Rich in Vitamin B Ease Anxiety
You can take a vitamin B supplement or eat foods that are rich in B vitamins to ward off anxiety. These foods that help with anxiety include beef, pork, chicken, leafy greens, legumes, oranges and other citrus fruits, rice, nuts, and eggs.
Consuming dairy when you don't break it down well can cause inflammation and irritation in the gut. Any inflammation in the body triggers the immune system and the nervous system to kick into high gear. If you are dealing with anxiety it's best to reduce dairy until you know how you are affected by it.
Cheese contains tryptophan, which is proven to improve your mood. Some studies have even shown that tryptophan can help to manage depression, stress, and anxiety – and that it could be as effective as light therapy.
Milk. It's a good source of vitamin D. If you have very low levels of this nutrient in your body, that can sometimes cause depression. One Norwegian study found that people who took a vitamin D supplement were less depressed a year later than those who didn't.
Bananas can reduce anxiety because they're natural beta-blockers. This means that when you eat a banana, they prevent adrenaline from binding to beta receptors. This slows nerve impulses to the heart and counteracts the effects of adrenaline to keep a lower heart rate and calmer state of mind.
Eggs also contain tryptophan, an amino acid that helps in creating serotonin. The essential neurotransmitter regulates your mood, sleep, memory, and behavior. Serotonin also improves your brain function and relieves anxiety. You can include boiled eggs in your breakfast to relieve stress.
Research suggests dark chocolate is beneficial in lowering anxiety symptoms. In one 2014 study , eating just 40 grams per day (around two to three squares) was shown to reduce stress levels.
Ice cream can help to reduce anxiety
Because ice cream contains milk, it also contains L-tryptophan. L-tryptophan is a type of a-amino acid that helps to reduce the activity of the nervous system. This means it's a natural tranquilizer that can help to reduce anxiety and increase sleepiness.
Dairy milk has a small amount of tryptophan, an essential amino acid that triggers both melatonin (to help you sleep) and serotonin (to uplift your mood).
While many factors contribute to mood and anxiety, a diet filled with whole plant-based foods that reduce anxiety can help many. Just as foods can help your symptoms, there are foods that cause anxiety, as well. It's best to avoid alcohol, refined sugar, coffee, processed foods, and dairy if you struggle with anxiety.
For example, the intake of dairy products (skim milk) in adults was negatively associated with depressive symptoms, whereas whole milk and low-calcium dairy products were positively associated with symptoms of depression and insomnia in adults [20,21].
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 that have been shown to provide anxiety relief.
The good news is that some studies (study links, a and b) have identified how magnesium may ease certain symptoms of stress and anxiety. Here are the facts: Magnesium may help to control the chemical messengers (neurotransmitters) in the brain, resulting in a calming effect on the body.
Serotonin is a chemical in the brain that can affect mood. Eating foods that contain the essential amino acid known as tryptophan can help the body to produce more serotonin. Foods, including salmon, eggs, spinach, and seeds are among those that help boost serotonin naturally.