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Calm Down Meal Choices: Food Options for Lowering Anxiety Levels

Managing anxiety could potentially be aided through consumption of specific foods. The extensive list encompasses items like salmon, assorted vegetables, yogurt, beef, eggs, and beans.

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Managing anxiety can possibly be aided through consumption of specific foods. This list encompasses...
Managing anxiety can possibly be aided through consumption of specific foods. This list encompasses various food items like salmon, assorted vegetables, yogurt, beef, eggs, and beans.

Calm Down Meal Choices: Food Options for Lowering Anxiety Levels

Got Anxiety? Here's a lowdown on over 300 million folks globally who do! But did you know that your everyday grub could help alleviate those pesky anxiety symptoms? That's right, we're talking about mindful eating and its super connection to your mind!

Let's sit down with functional medicine specialist Melissa Young, MD, and registered dietitian Julia Zumpano, RD, LD, and let them plot your Mental Health Munchie Menu!

Can food truly help calm the mind?

WERK IT! "Food is medicine" has been echoed since ancient Greece, and modern research backs this up, especially in relation to mental health. Dr. Young explains, "Research reveals that what we eat significantly impacts our emotional well-being while lowering anxiety risks."

Consider these nutrient powerhouses that can help soothe the soul:

  • Omega-3 fatty acids
  • Protein
  • Fiber
  • Vitamin B12
  • Magnesium
  • Probiotics

Now, let's dive into our 30+ folksomatic relaxation stations!

Catch of the Day: Salmon and Other Fish!

If you've ever thought a seafood feast could be just what the doctor ordered, you're spot on! Wild Salmon, in particular, is an ocean goldmine. This delicious dish is brimming with omega-3s, a veritable tranquilizer for the brain. Magnesium, vitamin B12, and vitamin D also make their way into the mix, creating a nutrient powerhouse that offers more than just peace of mind! (Pro tip: Other savory seafood options include herring, bluefin tuna, mackerel, sardines, anchovies, lake trout, and striped bass.)

"Holy guacamole!" says Zumpano, and we couldn't agree more! Avocados are righteous fruits, high in magnesium, a "super nutrient" that's a rare commodity given the global deficiency. Oh, and those stressful cortisol levels? Magnesium can help regulate them, along with stabilizing neurotransmitters in the brain. Plus, avocados provide fiber and omega-3 fatty acids to further reduce anxiety!

Fire Up the Grill for Some Beef, Commence Beating Anxiety!

Ah, meat. Rich in protein, vitamin B12, and oh-so-delish, right? Don't let red meat scare you; in moderation, it can help minimize anxiety symptoms. Just remember, serving size is essential for maintaining balanced levels of nutrients. How about a 3 oz serving of grass-fed beef, about the size of a deck of cards? Yum! Chicken's another perfect choice if you're craving a leaner, meaty option.

Eggs-ceptional Anxiety Aid:

Eggs are too often targeted for their high cholesterol content, but fear not! They truly are a marvelous source of protein and those essential vitamins B and B7. Just enjoy the yolks in moderate amounts for a healthy dose of nutritional goodness!

Yogurt-ic Bliss: The Gut-Brain Connection

Ever wondered why your mood and GI tract feel so closely intertwined? Well, your brain and gut are indeed pals in ways most aren't even aware of! (Imagine that!) Yogurt's packed with probiotics, beneficial bacteria that keep your gut happy, and in turn, help calm the whole system. Pick plain yogurt for added probiotic power, avoiding unwanted additives like sugar, syrups, candies, or artificial flavorings.

Get Some Veggies in Your Life

Open a Kitchen Window to Serenity! Getting your fiber fix from veggies like broccoli, carrots, green beans, and leafy greens can foster a friendly gut ecosystem, friendly bacteria thriving as a result. These fiber powerhouses are prebiotics that fuel your gut's probiotics, bolstering your overall psychological well-being!

  1. "Food, specifically Omega-3 fatty acids, found in wild salmon and other fish, has a tranquilizing effect on the brain, making it a potential ally in managing anxiety."
  2. "Magnesium, found in trending foods like avocados, can help regulate stressful cortisol levels and stabilize neurotransmitters in the brain, contributing to anxiety reduction."
  3. "Protein-rich foods like grass-fed beef and chicken, consumed in moderation, can help minimize anxiety symptoms due to their essential nutrient content."
  4. "Eggs, despite high cholesterol content fears, provide a healthy dose of protein and vitamins B and B7, contributing to a healthy overall dietary pattern."
  5. "Yogurt, which contains probiotics, beneficial bacteria that support gut health, can contribute to overall psychological well-being by fostering a harmonious connection between the brain and gut."

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