If you suffer anxiety or are going through a period of high stress, in addition to seeing a specialist doctor, you should know what food you should include in your diet to help you feel calm.
Reactions. When you are nervous, you tend to eat more and eat fast food, candy and carbohydrates. Cortisol is secreted, a hormone that makes
that the body releases glucose that, when not used, is stored in the form of fat, especially in the hips, abdomen and waist.
Include in your diet Cruciferous vegetables, such as cabbage, broccoli or cauliflower, rich in amino acids, and foods high in Omega 3 such as salmon, sardines and chia seeds, since their lack causes nervousness.Related content Cauliflower Hummus
You will also benefit foods high in vitamin B, such as legumes, eggs or whole grains, since under stress they are spent faster.
Tryptophan Lean meats, legumes and fish produce serotonin, which helps reduce anxiety.
An anti-anxiety recipe: EGGS stuffed with hummus
Eggs have a wide range of vitamins of group B, which help the brain to operate correctly. In fact, when they are missing, you experience confusion, irritability and anxiety. Include them in your diet with recipes as delicious as these
Hummus stuffed eggs.
Prepare the hummus beating 400 g of cooked chickpeas, 1 clove of garlic, juice of 1/2 lemon, 1 teaspoon. of tahín, another of cumin, 50 ml of oil, 70 ml of water and salt. Cook 4 eggs, peel them and remove the yolks. Crush and mix with the hummus. Fill the eggs and sprinkle with sweet paprika.
DRY FRUITS ... relaxing!
When you feel nervous and have a peak of anxiety, eat a handful of nuts, about 30 grams. Its multiple nutrients will help you feel better.
- Tryptophan. It acts by stimulating the production of serotonin, which causes the sensation of relaxation.
- Vitamins Almonds, pistachios or peanuts are rich in vitamins especially from group B and E that relieve symptoms of stress and combat anxiety.
- Magnesium You will find this anti-stress mineral in hazelnuts, walnuts or cashews among others. It is recommended to take them without salt, natural or toasted, never fried.
CHOCOLATE against anxiety
Take between 40 and 50 g of dark chocolate a day reduce cortisol, the stress hormone that produces the symptoms of anxiety.Related content The most spectacular desserts ... With chocolate!
6 oysters contain… more than half of the recommended daily dose of a mineral
as important as zinc, responsible for the neurotransmitter functions to perform well.
These purple berries are natural antioxidants and a great source of vitamin C. In stress situations these two components are needed, to repair and protect the cells.
It is recommended to take a handful of fresh blueberries a day. If you don't like their taste very much, take them with a yogurt or cereal.
Put MAGNESIUM in your life
This mineral helps keep cardiovascular rhythm at bay and relax muscles.
You will find it in avocado, nuts, wheat seeds, seafood and green leafy vegetables such as spinach. One cup of this vegetable contributes 40% of the recommended daily amount.Related content 6 aromas that calm anxiety