Chocolate, pasta, seeds: 15 foods to help you cope with anxiety and stress

Increased anxiety is a sign of our time. Fear of the second wave of the pandemic, fears of being among the unemployed, besides, summer is the time for exams. What kind of food can help you deal with constant anxiety and stress? Translation of an article by Spanish nutritionists from ABC magazine suggests "Inosmi".

Banana

If fruits are generally healthy foods and help us deal with stress, then the banana is truly a godsend. According to the Spanish Food Composition Database (Bedca), 100 grams of this fruit contains 3,4 grams of fiber, which contributes to normal bowel function, which is often upset by anxiety. It also contains 38 mg of magnesium, which helps to relax muscles.

Salmon

According to nutritionist Sandra Sumala, protein-rich fish helps us maintain a healthy diet that is essential for good mental health. 100 grams of salmon not only contains 18,4 grams of protein, but also Omega-3, which contributes to a good mood.

Sunflower seeds

Sunflower seeds contain minerals that help reduce oxidative stress, as one of their beneficial nutrients is magnesium, which relaxes muscles and nerves. "Plus, the high fiber content helps us regulate digestion, which often changes in rhythm with stress," explains the experts at Seeds of the USA.

On the subject: What do the expiration dates of food and medicine really mean

Whole grain pasta

Feelings of fullness are the main stress-relieving weapons that we can find in food. For this reason, whole wheat pasta is one of the best foods to eat. In addition, this type of pasta contains 143 milligrams of magnesium and 11,5 grams of fiber - everything you need to fight anxiety.

Vegetables

Nutritionist Sandra Sumalla assures us that "eating vegetables gives us the opportunity to reduce the risk of increased anxiety." And if so, it is very important that vegetables and plant products in general are the basis of our nutrition.

bitter chocolate

Aegon's manager, Alvar Okano, believes that chocolate can help improve mood by increasing levels of tryptophan and serotonin. “It is recommended that chocolate be free from impurities and excessive heat treatment: chocolate without sugar, milk and saturated fat will bring more benefits to our body,” he notes.

Flax seeds

Flaxseed is one of the foods with the highest magnesium content (392 milligrams per 100 grams). Its beneficial effects on digestion (100 grams of seeds contain 27,3 grams of fiber) and protein content (18,29 grams) make these seeds an excellent stress reliever.

Nuts

One of the consequences of anxiety is an increase in calorie intake. Therefore, between meals, you must make a choice in favor of healthy and satisfying snacks. "Nuts are a good snack to help satisfy hunger and prevent overeating during the main meal," says Alvar Okano.

Chicken

Lean meats are a source of healthy proteins and the foundation of a healthy diet that helps us prevent anxiety in the short and long term. 100 grams of chicken contains 19,9 grams of protein and 19 milligrams of magnesium.

Lentil

Feeling full after eating helps to reduce the level of anxiety in the body. For this reason, it is essential to eat legumes. Lentils can be one of the best choices, as Alvar Okano explains that they are the "lightest" of the legumes, which often "hinder digestion."

On the subject: 5 popular products in the post-Soviet countries that are banned in the United States

Pumpkin seeds

When it comes to foods rich in magnesium, which helps us relax our muscles, which is essential for reducing stress, pumpkin seeds are an absolute godsend. 100 grams of pumpkin seeds contain 592 milligrams of magnesium.

oranges

Like vegetables, fruits tend to help us fight stress. However, oranges should be especially distinguished for their fiber content (100 grams of oranges is 2 grams), vitamin C (50 mg) and glucose, which are a useful substitute for sugar.

Eggs

We already know that proteins are the foundation of a healthy diet. Therefore, you need to include eggs in your diet. 100 grams of an egg contains 12,5 proteins.

Seeds of chia

Like flax seeds, chia seeds have special properties that help calm our nerves. Although they contain less magnesium than flaxseed, they have the perfect combination of fiber, antioxidants, calcium, protein, and omega-3s.

Water

In addition to avoiding dehydration for health, water also dulls hunger by filling our stomachs and thus making us feel full.

Follow success stories, tips, and more by subscribing to Woman.ForumDaily on Facebook, and don't miss the main thing in our mailing list