The anti anxiety diet should include foods rich in nutrients like magnesium, omega-3, fiber and tryptophan, and some examples are banana, oatmeal and bitter chocolate. These foods help regulate the intestinal flora and increase the production of serotonin, the wellness hormone.
In addition, it is also necessary to reduce the consumption of foods rich in sugar and white flour as they lead to changes in blood glucose and serotonin production, causing spikes in satisfaction followed and sadness and anxiety.
Food and nutrients to be consumed
To help control anxiety, you should increase your intake of the following foods:
Omega 3
Omega-3 is a good fat rich in EPA and DHA, fatty acids that improve brain function and reduce anxiety. The main foods high in omega-3s are tuna, salmon, sardines, flaxseed, chia, nuts, and avocado.
Magnesium
Helps to relax, improves circulation and sleep quality, being present in foods like chia, nuts, banana, artichoke, spinach, beets, natural yogurt and whole grains such as brown rice and oats.
Tryptophan
Tryptophan is an amino acid that helps in the production of serotonin, and can be found in foods like meats, chicken, fish, eggs, bananas, cheese, cocoa, bitter chocolate and peanuts. See the full list here.
Complex B vitamins
The B vitamins, especially B6, B12 and folic acid, are important regulators of the nervous system, and participate in the production of serotonin. These vitamins can be found in whole grains such as brown rice, brown bread and oats, and in other foods like banana, spinach and other green vegetables.
Vitamin C and flavonoids
Vitamin C and flavonoids are antioxidants that reduce stress and anxiety, helping control hormone production. Its main foods are citrus fruits such as orange, pineapple and mandarin, chocolate and fresh vegetables.
Foods that should be avoided
The foods that should be avoided to help with anxiety control are:
- Sugar and sweets in general;
- Sugary beverages such as processed juices, soft drinks and energy drinks;
- White flour, cakes, biscuits, savory and white breads;
- Caffeine, coffee gift, matte tea, green tea and black tea;
- Alcoholic beverages ;
- Refined cereals, such as white rice and white noodles;
- Bad fats such as those found in sausages, sausages, ham, mortadella, turkey breast, stuffed biscuits, fast foods, and angled fried foods.
Anxiety can prevent the individual from making correct decisions and even paralyzing them in the face of some situation, but balanced eating and frequent physical activity help control stress and anxiety.
Anxiety Menu
The following table provides an example of a 3-day menu to combat anxiety:
| Meal | Day 1 | Day 2 | Day 3 |
| Breakfast | 1 glass of orange juice + 2 slices of whole wheat bread with cheese | 1 natural yogurt + 2 tablespoons oats + 1 tablespoon honey | decaffeinated coffee + egg sandwich and light curd |
| Morning snack | 10 cashew nuts | 1 banana + 1 tablespoon almond paste | 3 squares of chocolate 70% cocoa |
| Lunch dinner | 1/2 serving of salmon in the oven with potatoes and spinach salad | meat stroganoff + 4 tablespoons brown rice + sauteed vegetables in olive oil | pasta + chicken breast in tomato sauce + eggplant salad, cucumber and sautéed peppers in olive oil |
| Afternoon snack | 1 natural yogurt whipped with strawberry + 2 scrambled eggs with tomato and oregano | 1 glass of green juice + 1 slice of whole grain bread with cheese | Papaya vitamin + 1 tablespoon of oatmeal |
Anxiety is a psychological condition in which the individual is in a state of unpleasant seizure, resulting in a greater concern than required by the situation, and which can cause physical and psychological symptoms such as headache, chest pain and lack concentration. See all the symptoms here.
Anxious individuals tend to be impulsive and have some urgency in solving problems, and women are more likely to develop anxiety attacks than men.
Here's how to manage anxiety in remedies: 3 steps to overcome anxiety.
