Oatmeal: Oatmeal and other slow-burning complex carbohydrates impact serotonin levels, which are linked to anxiety. Oatmeal in the morning can be a great choice of breakfast for those who tend toward anxiety.
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.
A cup of oatmeal provides tryptophan – amino acid that converts to serotonin – the feel good brain hormone that in turn converts to melatonin – the sleep promoting hormone.
Oatmeal. This long time comfort food, is a complex carbohydrate. It keeps your blood sugar steady and reduces the level of stress hormones in the brain. Oatmeal helps to relieve stress by releasing the chemical serotonin, which increases relaxation, calmness and creativity.
Oatmeal stimulates the production of serotonin, the feel good hormone, which can calm you and help you sleep.
Oats are extremely high in fibre which stabilises blood sugar levels and prevents mood swings. Additionally, oats contain zinc which supports overall brain health and glucose to provide the body with energy. Oats also trigger the release of tryptophan which produces serotonin, lowering anxiety and depressive symptoms.
Stress-relieving foods. Foods that are promoted on the Mediterranean diet are the same foods that are good to eat when you're stressed: fish, poultry, fruits, vegetables, fruits, whole grains, and healthy fats.
Oatmeal fuels the brain, satisfies hunger, and is also quite tasty, keeping your body and mind in full-force throughout the day. Oats also contain something called choline, which the body needs in order to produce a neurotransmitter called acetylcholine. Acetylcholine helps with both learning and memory.
Eat some oatmeal to raise your dopamine levels. You can even make it in the microwave.
Lean proteins include low-fat cheese, chicken, turkey and fish. These foods are high in the amino acid tryptophan, which tends to increase serotonin levels. Tryptophan can also be found in egg whites, soybeans and pumpkin seeds. On the flip side, avoid high-fat cheeses, chicken wings or deep-fried fish.
Carbohydrates are thought to increase the amount of serotonin in your brain, which has a calming effect. Eat foods rich in complex carbohydrates, such as whole grains — for example, oatmeal, quinoa, whole-grain breads and whole-grain cereals.
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. For an extra stress-busting boost, top bananas with almond, peanut, or cashew butter.
Research suggests that increasing magnesium intake can ease anxiety. Almonds are a top source, providing 20% of the Daily Value in a 1-ounce serving. Other good sources of magnesium are cashews, peanuts and leafy greens like spinach. Eggs are a source of the anti-inflammatory nutrient choline.
Packed with protein, B vitamins, fiber, magnesium, oats have been found to be one of the best foods to reduce anxiety, prevent depression, and help maintain a healthy nervous system.
To boost your mental health, focus on eating plenty of fruits and vegetables along with foods rich in omega-3 fatty acids, such as salmon. Dark green leafy vegetables in particular are brain protective. Nuts, seeds and legumes, such as beans and lentils, are also excellent brain foods.
1. Salmon. Cold-water fish such as salmon contain omega-3 fatty acids, which are critical to include in your diet, as low levels of omega-3s have been associated with depression.