Amino acid tryptophan, is a precursor to a calming neurotransmitter serotonin, and all foods which are rich in this amino acid are expected to help with anxiety.
Foods which are rich in B vitamins, vitamin C, E, and mineral Magnesium are all known to help with controlling the anxiety.
According to some research, sufficient levels of omega 3 fatty acids can also help. Along with high levels of antioxidants, like vitamins C and E.
Having this in mind, here are the top 5 foods you should eat to help you control your anxiety:
Whole grains (or brown rice for those who cannot tolerate gluten)
These are a good source of tryptophan and they also contain high levels of magnesium, which promotes relaxation and it has calming effect on the nervous system. They are a great source of complex carbohydrates which are a great energy source, and help in maintaining a more even blood sugar level, which creates a feeling of calmness.
Salmon or other fatty fish
Salmon and other fatty fish (mackerel, trout, herring) are all rich in omega-3 essential fatty acids, which are known to protect nerves.
Omega 3 fatty acids also help to regulate neurotransmitter levels, such as serotonin and dopamine, and help a healthy brain function.
Fish oil also contains vitamin D, and studies have shown that lack of vitamin D contributes to mood disorders such as anxiety and depression.
Eating wild caught salmon, trout, mackerel or herring 2-3 times a week can help you get sufficient amounts of omega 3 fatty acids in your diet and reduce the number of anxiety attacks you may get.
Berries
Blueberries and acai berries are known to be one of the so-called superfoods. They are rich in vitamins, phytonutrients, and antioxidants. Not only that they are extremely healthy and taste good, but they are also known to reduce stress and anxiety.
Chamomile Tea
According to some experts, adding a few cups of chamomile tea can have a calming effect, and it may reduce the risk of anxiety attack.
Chamomile has many healing properties and it has been used in traditional medicine to reduce inflammation and to calm the body and mind.
According to one study patients with a generalized anxiety disorder have experienced a greater reduction in symptoms after consuming chamomile extract as opposed to those who did not.
Almonds
Almond are known to be a great source of zinc, but they also provide a significant amount magnesium as well as vitamin E which are all very important for mental health.
Almonds are also rich in healthy fats that promote brain health.
If you happen to dislike any of the foods on this list, do not be afraid to experiment, and look to add foods to your diet that are a good source of antioxidants, B vitamins, omega 3 fatty acids, tryptophan, magnesium and other essential vitamins and minerals.