26 C
Lagos
Friday, August 14, 2020

10 Mood Boosting Plant Based Foods to Tackle Stress and Anxiety

- Advertisement -

Our ability to control out stress levels and keep anxiety at bay can suffer if we don’t give our brain the nutrients it needs to function properly. And even though being chronically stressed out and anxious has mostly to do with your environment, the food you eat can be the number one determining factor.

- Advertisement -

According to an article from the Physicians Committee for Responsible Health, a plant based diet alone is bound to help with anxiety and mood problems. With that being said, here are 10 plant based foods that could help you control stress and anxiety once and for all.

Capers

Capers

People suffering from mood disorders such as anxiety and depression were found to have elevated levels of an enzyme called monoamine oxidase. This enzyme breaks down the feel-good neurotransmitters dopamine and serotonin in the brain which can lead to the onset of a mood disorder.

A plant antioxidant known as quercetin found in capers is known to work as a powerful monoamine oxidase inhibitor, meaning that it can help boost neurotransmitter production.

Pumpkin seeds

Pumpkin Seeds

Pumpkin seeds are a rich source of tryptophan, an amino acid important for serotonin production. Studies on tryptophan found that it was an effective treatment for anxiety and even insomnia.

However, you will get the best results by eating your pumpkin seeds with a carbohydrate-rich meal as this helps increase tryptophan absorption into the brain.

Chia seeds

Chia Seeds

Chia seeds are considered one of the best brain foods and for good reasons also. They are a rich source of all nutrients important for normal brain functioning such as omega-3 fatty acids, protein, carbohydrates, vitamins, and minerals.

- Advertisement -

They are considered a great plant source of omega-3 fatty acids which is an important nutrient for relieving stress and anxiety.

Soy tempeh

Soy tempehTempeh is a fermented soy product that originated from Indonesia and that could reduce your anxiety levels. A study published in Psychiatry Research found a link between fermented food consumption and a reduced risk of anxiety disorders.

However, make sure to eat soy tempeh and not bean tempeh as the bean version is known to increase bad gut bacteria.

Turmeric

Turmeric

The anti-inflammatory and antioxidant action of turmeric can help fight a wide array of disease, including anxiety and depression.

A study published in Phytotherapy Research even found that turmeric was significantly effective in reducing the symptoms of depression in patients with major depressive disorder. Because anxiety and depression are often co-occurring disorders, taking turmeric can help with anxiety as well.

Dark leafy greens

Dark leafy greens

Green veggies such as spinach, parsley, kale, and chard are a rich source of magnesium – a mineral important for stress regulation. An article published in Neuropharmacology explains that magnesium deficiency, which is very common today, induces anxiety and an uncontrolled stress response.

Boosting your magnesium consumption through leafy greens can help your body relax.

Cocoa powder

Cocoa powder
Cocoa beans in the dry cocoa pod fruit on wooden background

- Advertisement -

Cocoa is a rich source of polyphenols which are types of plant antioxidants. Researchers believe that the high polyphenol content in cocoa can help improve mood and provide stress relief.

A study published in the Journal of Psychopharmacology compared the effects cocoa had on mood and wellbeing to placebo. After 30 days, the cocoa group state that they felt much calmer and happier than did the placebo group.

Bananas

Banana Allergy

Bananas are considered natural beta-blockers that can help when you have a panic attack or severe anxiety. This is because they are a rich source of potassium, an important mineral which some studies even found was a powerful anxiolytic.

Besides that, potassium also regulates blood pressure, neuron functioning, and hormonal balance.

Algae

Algae

Most types of dried algae such as nori contain high amounts of vitamin B12. Vitamin B12 is usually hard to obtain from a vegetarian or vegan diet but that is important for normal brain functioning.

Vitamin B12 deficiency can result in a range of symptoms associated with anxiety and other mood disorders. If you are a vegan or vegetarian, make sure to include algae as your source of vitamin B12.

Lentils

Lentils

Lentils are a rich source of folate which is another important B vitamin for normal brain functioning. Just 100 grams of cook lentils contain 45% of your daily folate requirements. Lentils are also low in calories and fat, making them a perfect meal for those who want to lose weight.

- Advertisement -

Make sure to include them into your daily anxiety relieving diet.

Conclusion

The link between mental health and nutrition is now well-established and researchers are looking for new ways to treat disorders such as anxiety and depression with diet. This is also the main reason why we’re seeing a rise in the sales of nootropics such as BrainPlusIQ that contain nutrients as their main ingredients to improve cognitive functioning and mood. But, of course, it’s always best to reduce stress and anxiety by obtaining your nutrients from natural food sources.

- Advertisement -

Disclaimer: This article is purely informative & educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional.

Guest
This post was written by a Guest Author. Please see their details in the post above. If you'd like to Contribute towards the growth of Healthtian, please check our Contributor Page for details about how YOU can share your tips with our growing community.

Trending Now

Using Your Blog to Take Control of Your Health

There are no rules when it comes to taking control of your health: there are times that come when you need to do whatever...
- Advertisement -

Skin Rashes: Causes, Symptoms and Effective Home Remedies

Skin rashes are common skin problems experienced by millions of people worldwide; it is characterized by a visible change in the color...

What Causes Pain Between Shoulder Blades?

Shoulder blade is in the upper side of your back, the scapulae, which become prominent if you pull your elbows close to your trunk...

Atis Fruit: 10 Health Benefits of Eating Sugar Apple

Sugar apple (Atis fruit), is the Annona squamosa fruit belonging to the natives of West Indies and to the tropical Americas like Peru, Mexico,...

How to Increase Sodium Levels in Your Blood?

Levels of sodium in the blood is often a misunderstood topic and it is extremely necessary that we as individuals understand the meaning and...

Why Do I Keep Getting Mouth Ulcers and How Can I Prevent Them?

Mouth ulcers are painful round or oval sores that appear in the mouth, on the inner cheeks, lips, or on the tongue. Although the...

8 Ways to Remove Dandruff Without Washing Hair

There are about 50 million Americans are diagnosed with dandruff which is an alert problem. Dandruff not only cause damage to your...

Spider Bites: Symptoms, Treatment & Identification

Spider bites in the United States are often annoying but they are rarely fatal. If a person gets bitten by a black...

A Blood Type Diet: (A Positive & A Negative) – Foods to Eat and Avoid

Do you need to know more about the A blood type diet? you are in the right place. A lot of people think the only...

Friends

Newsletter

Nurture yourself with health tips, wellness advice, and more.

- Advertisement -

Related Posts

Celery Juice Facts You Should Know

Celery juice has become famous as a healthy drink especially because it has been discovered to provide some weight loss benefits, improve the appearance...

The Vast Health Benefits Of Water Fasting

We live in a world where our senses are bombarded with stimulation. Although we may not feel hungry, the scent of chocolate or fried...

Best Diet and Fitness Tips for Men & Women

Another year is going to start, now is the ideal time to make resolutions and roll out some positive improvements to your life. You...

Phytonutrients: Types, Benefits and Food Sources

Phytonutrients also known as phytochemicals are powerful compounds produced by plants. They are superfoods for the plants and the plants also use them as...

LEAVE A REPLY

Please enter your comment!
Please enter your name here

This site uses Akismet to reduce spam. Learn how your comment data is processed.