What foods help to calm down?
The newsfeed brings fear and anxiety to a person. Most are consumed by excitement and confusion against the background of rising prices, lack of stability, thoughts about the future. Emotional stress negatively affects health: insomnia, headaches, gastrointestinal disorders, sociophobia.
To support the body during stress and replenish resources will help a complete diet. We tell you about the products that will calm and stabilize the nervous system.
“Sunshine” vitamin is found in sea fish, wild salmon, tuna, cod liver, kelp, feijoa.
B vitamins
B vitamins are equally important for the nervous system. They ensure the proper transmission of nerve impulses. You can find them in whole-grain bread, red meat, beef liver.
Antioxidants
Antioxidants found in black currants, blueberries, blueberries, blackberries, cranberries and cranberries are useful for a stable emotional state. Berries are also rich in vitamin C, which protects brain cells and improves the production of dopamine – the pleasure hormone. The latter, in turn, normalizes mood and reduces the risk of depression.
Omega-3 fatty acids
In addition to vitamins and antioxidants, fatty acids such as omega-3 are essential for normal nerve impulse transmission. These are found in salmon, mackerel, trout, red caviar and flaxseed oil.
What healthy foods can help you cope with anxiety
In times of stress, the hand reaches for a bar of chocolate or a cake. Sweets for a short time increase blood sugar levels and promote the release of insulin, but do not normalize the emotional state. After a few hours, you will again feel anxiety, fear and even apathy.
To calm down and not to gain extra pounds due to overeating, include in your diet “anti-stress” products.
Avocado
The fruit is rich in vitamins and minerals: potassium, vitamin E, B vitamins, folic acid and Omega-3. Avocados are high in fiber, which helps lower cholesterol. The fruit reduces anxiety, supports brain function by saturating the brain with healthy fats and vitamins, and the antioxidant glutathione combats chronic fatigue.
Citrus fruits
Lemons, grapefruits, oranges and tangerines are rich in vitamin C. It protects against viruses, stress and overwork. Oranges have a lot of provitamin A, which strengthens blood vessels in the brain, normalizes blood pressure and improves mood.
Green vegetables
White cabbage, cauliflower, broccoli, lettuce, lettuce, spinach, sorrel. Vegetables contain potassium and folic acid, which are essential for dopamine production. Green vegetables help you recover from nervous tension, reduce irritability and increase stress tolerance.
Blueberries
The berry is high in polyphenols, antioxidants and anti-inflammatory substances that have a positive effect on emotional stability and brain activity, help fight forgetfulness and improve mood. Polyphenols prevent the development of neurodegenerative diseases: Alzheimer’s and Parkinson’s.
Carrots
Rich in provitamin A and beta-carotene. These elements strengthen brain vessels and normalize blood circulation in the peripheral and central nervous system, reduce stress levels.
Fatty fish and caviar
Sources of valuable polyunsaturated omega-3 fatty acids, which are considered “fuel” for the nervous system. Seafood contains a lot of zinc and iodine, necessary for the normal functioning of the endocrine system.
Magnesium and silicon in the composition will calm and support the nervous system after emotional shocks.
Chicken eggs
A great substitute for a bar of chocolate. Eggs contain phenylalanine, which is involved in the production of neurotransmitters: tyrosine, epinephrine and norepinephrine. They help improve memory and performance under high stress, and stimulate the central nervous system.
Bananas
The most famous antidepressant product, which is useful for chronic fatigue and moping. And from the amino acid tryptophan, the “hormone of happiness” – serotonin – is synthesized, as well as melatonin, the “sleep hormone”. They elevate mood and improve the quality of sleep, are considered a prevention of depression and reduce anxiety.
Green tea
Has an anti-stress effect due to its high content of antioxidants and flavonoids. The compound L-theanine, which is found in tea, has a relaxing effect on the nervous system. In addition, the process of drinking tea is calming and peaceful – a kind of meditation.
Almonds
The nut is rich in vitamin B2, E, zinc, magnesium. The tandem of these substances is involved in the production of serotonin, a neurotransmitter whose molecules travel between neurons (nerve cells) and help transmit signals to the brain. Serotonin helps manage depression, regulates anxiety and worry levels, and supports healthy sleep and digestion. To relieve the nervous system, you should eat 30 g of nuts a day.