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Reduce Anxiety by Adding These Nutrients to Your Diet
Information Source.
by Celevida-max and Curhealth | 9 September 2021
Are you looking for ways to reduce anxiety? If yes, then making some modifications to your routine and diet may help in relief from anxiety. Listed below are some of the best nutrient-rich foods that you must include in your diet to uplift your mood and lower anxiety levels.
- 1. Magnesium:
Having magnesium-rich foods may help improve brain function that reduces stress and anxiety-related behaviors. Studies have found that feelings of stress and panic can be significantly reduced with a good intake of magnesium.1
Food sources that are rich in magnesium: Leafy greens, avocado, dark chocolate, legumes, nuts, seeds, and whole grains.1
- 2. Zinc:
It maintains a healthy brain function, which helps in inducing a feeling of calm. This feeling, subsequently, helps in lowering stress and anxiety.1
Food sources that are rich in zinc: Cashews and egg yoks.1
- 3. Omega-3 fatty acids:
It may help reduce the oxidative stress and stress-related inflammation, which helps in lowering anxiety and improves the feeling of sadness, or emptiness.2
Food sources that are rich in omega-3 fatty acids: Avocados, chia seeds, flax seeds, olive oil, oysters, tuna fish, and walnuts.1
- 4. Vitamin B:
It is involved in the management of many bodily functions, including lowering stress levels. A study found that people who have normal levels of vitamin B-12 in the blood are less likely to have depression or anxiety.1,3
Food sources that are rich in vitamin B: Chicken, eggs, fortified cereals, and nutritional yeast.1
- 5. Protein:
Protein-rich foods contain amino acids that help produce key neurotransmitters. These neurotransmitters, in turn, help in preventing and treating anxiety and depression moods. Meals and snacks that have a high protein content, may help to keep you satiated and avoid sugary, processed foods, which can trigger anxiety.4
Food sources that are rich in protein: Almonds, lean meat, fish, nuts, and dairy products, lentils and peanuts1
- 6. Probiotics:
Probiotic foods may help in improving mental health and brain function and increasing the production of mood-boosting neurotransmitters.5
Food sources that are rich in probiotics: Yogurt, cheese, sauerkraut, kefir, and fermented soy products.1
Another beneficial add-on to your diet can be Dr. Reddy’s Celevida® Maxx and CeleHealth®* that are packed with protein. Celevida® Maxx also contains omega-3-fatty acids. And CeleHealth® is a source of multiple nutrients such as B vitamins, zinc, magnesium, etc.
Adding these powders to your daily life:
Simply, choose any of the above-mentioned powders and add** a scoop to you’re the foods of your choice every day to reap maximum benefits.
Check out these interesting recipes specially designed to add Dr. Reddy’s Celevida® Maxx and CeleHealth® to your daily diet.
Diet modifications may make some difference to your general mood or sense of well-being. In addition, healthy lifestyle habits such as eating a balanced diet, drinking enough water, and limiting or avoiding alcohol and caffeine, may improve your mood and provide relief from anxiety.
Disclaimer: *Please check with your doctor/ dietician for inclusion of the products or recipes in your daily diet. **Do not cook the powder while adding it to any of the recipes.
- 1. Harvard Medical School. Nutritional strategies to ease anxiety. Available at: https://www.health.harvard.edu/blog/nutritional-strategies-to-ease-anxiety-201604139441. Accessed on: 14 December 2021.
- 2. Polokowski AR, Haque Shakil H, Carmichael CL, et al. Omega-3 fatty acids and anxiety: A systematic review of the possible mechanisms at play. Nutr Neurosci. 2020;23(7):494–504.
- 3. Young LM, Pipingas A, White DJ. A systematic review and meta-analysis of B vitamin supplementation on depressive symptoms, anxiety, and stress: Effects on healthy and ‘at-risk’ individuals. Nutrients. 2019;11(9):2232.
- 4. Khanna P, Aeri BT. Association of quantity and quality of protein intake with depression and anxiety symptoms among adolescent boys and girls (13–15 years) studying in public schools of Delhi. Nutr Sci Vitaminol. 2020;66:S141–S148.
- 5. Bermúdez-Humarán LG, Salinas E, Ortiz GG, et al. Probiotics to psychobiotics: Live beneficial bacteria which act on the brain-gut axis. Nutrients. 2019;11(4):890.
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