Anxiety and fear can have several causes. Internal and external influences can trigger them. In order to control anxiety more and maybe even avoid it, you can use a natural way: The nutritional strategy for a blood sugar level balanced. We provided a list for you of 9 foods and substances that help with anxiety.
Omega-3 fatty acids, e.g. from nuts
Omega-3-rich foods, including nuts (especially walnuts), seeds, sardines, and salmon lower inflammation and anxiety levels.
Butyrate, a fatty acid found in ghee
Butyrate from ghee and butter is a short-chain fatty acid that plays a major role in gut health. Ghee is anti-inflammatory, tonic for the brain and heals the gut. An unhealthy digestive tract has been linked to depression, anxiety and a poor immune system.
Foods like sweet potatoes, brown rice, quinoa, beans and lentils are high in fiber and your body knows how to metabolize them. It is best to consume the complex carbohydrates in combination with protein and healthy fat.
Zinc, for example from sesame or pumpkin seeds
Zinc plays a major role in our immune and nervous systems. Stress and anxiety lower zinc levels in the body. Foods that are high in zinc include sesame, lentils, pumpkin seeds, Emmental cheese, peanuts, Brazil nuts, oatmeal, corn, oysters, and beef.
Vitamin B 12, e.g. in cheese and meat
Cheese with a high vitamin B12 content is important for a balanced diet. Vitamin B12 has a calming effect and promotes brain performance. Animal foods such as fish and meat are the best sources of vitamin B12. In addition, cottage cheese, Emmental and Camembert contain enough vitamin B12. Vegans and vegetarians can help with capsules.
Magnesium, especially in green vegetables
Magnesium from green vegetables makes you healthy and lively. A magnesium deficiency can cause anxiety. The body uses magnesium in over 300 different biochemical reactions, including neurotransmitter release and nerve function. Green leafy vegetables, pumpkin seeds, almonds, avocado and dark chocolate have magnesium and want to be on your menu more often.
Tryptophan from oatmeal
Oatmeal contains tryptophan, a precursor to serotonin and melatonin. They are also rich in B vitamins and fiber. In combination with healthy fat and protein such as almond butter, chia seeds and nuts, they are particularly valuable and the blood sugar level remains stable.
MCT fats in coconut oil
Coconut oil is a good source of fat that provides building blocks for the brain and nerves. Our brains are made of fat, so it makes sense to eat plenty of good fat. MCTs (Medium Chain Triglycerides) from coconut oil are absorbed unchanged and transported to the liver where they are used directly for energy. They improve cognitive abilities.
Lecithin and choline from eggs
Eggs contain lecithin and choline. Both are important substances for the functioning of the nervous system.