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The calm of nerves starts at the table.. Here are the top 10 foods to keep you calm


top 10 foods to keep you calm

If you feel stressed or anxious at times, approximately 7.6% of the world's population experiences feelings of stress, anxiety, and nervousness during their daily lives, including about 40 million adults in the United States alone.

Because of the direct link between stress, anxiety and stress and long-term health problems such as obesity, depression, heart disease, diabetes, and even premature death, and especially that stress and stress can lead people to make bad food choices, including junk food, which can exacerbate anxiety and further damage health; we need to know which foods may help reduce symptoms and promote a sense of calm, after a major review published in 2019 confirmed that "a healthy diet, may reduce symptoms associated with anxiety".

Before reviewing some of the scientifically supported foods to help relieve and protect against anxiety and stress, it must be remembered that-according to the site "medical news today" (ll)- no food offers a panacea for anxiety or stress on its own, but the sum of what you eat is what affects your level of calm.


Warm milk

Warm milk


It is the best drink to fight stress and prepare for sleep, thanks to its content of amino acids that can help get a good rest during the night, in addition to minerals such as calcium, potassium, and magnesium important to fight anxiety, and it is a good source of vitamin "D" (D), where research published in 2021 indicates that vitamin "D" may be useful in boosting mood and improving sleep. "Vitamin D can help relieve symptoms of depression,"adds Christine Kirkpatrick, a certified nutritionist.

For those who do not bear their intestines to drink cow's milk, the site "medical news today" alternatives of vegetable milk rich in protein, and fortified with vitamin "D", such as soy milk, coconut and almonds.


Cherry

Cherry


Sour cherry juice contains melatonin, so if you have trouble falling asleep, and do not prefer warm milk, cherry juice will help you calm down and fall asleep. Research shows that consuming sour cherry juice increases melatonin levels and helps improve sleep quality and duration.


Chard

Chard


Chard or Swiss chard (r) is a type of dark green leaves rich in high levels of fiber, vitamin "C" (.), and 44% of the recommended daily amount of vitamin "A" (.), and 3 times the recommended vitamin "K" (.), in addition to iron and potassium, it is also great for increasing energy levels, lowering blood pressure, and controlling blood sugar as well.

Chard is also famous for helping to calm nerves and reduce levels of anxiety and stress, because it contains a lot of magnesium, but those who take blood-thinning drugs, should be careful of vitamin "K" excess in chard, for its effectiveness in blood clotting.


Green tea

Green tea


Although it contains 28 milligrams of caffeine per 8 ounces (225 grams), author and nutritionist Carmen Meyer says that "you don't have to worry about the caffeine in it, because it contains natural menthol that stretches the muscles".

The researchers also pointed out in an article published in 2019, that it reduces the stress hormone "cortisol", where its ability to calm in the content of the amino acid "L - theanine", which raises the production of serotonin and dopamine, with their calming effects and anti-anxiety, tension and stress, in addition to the role of its components of petrochemicals in keeping you in a better mood.


Mozzarella cheese

Mozzarella cheese


It helps to relax and makes you calmer, due to its richness in"probiotics", which are believed to improve mood, and to contain a good amount of the amino acid "tryptophan" (almost twice the amount found in the fat-free protein), which helps the body to produce relaxing hormones, such as serotonin and melatonin.


Brown rice

Brown rice


It is healthier than white rice, rich in fiber, magnesium, selenium, iron, calcium and protein, and as a complex carbohydrate that enhances the intake of serotonin production to help relax, stabilize mood, relieve depression and reduce anxiety levels, according to"Healthline" (llll).


Fatty fish

Fatty fish


They include salmon, herring, anchovies, sardines, mackerel, tuna and shellfish, which are characterized by their rich content of omega-3 fatty acids that promote the production of serotonin and dopamine, responsible for relieving stress hormones, and providing a feeling of happiness, according to the site "the list" (l Al).

So, the recommendations suggest "eating at least two servings of fatty fish a week", and a study of men also found that "eating salmon 3 times a week, reduces self-anxiety".


Citrus fruits

Citrus fruits


Citrus fruits-such as oranges, lemons and grapefruits - are important as a soothing snack that reduces symptoms associated with anxiety and stress, because they are rich in stress-resistant vitamin (B), and because they are a great way to get vitamin "C" (.), which studies have shown to reduce stress levels.


Dark chocolate

Dark chocolate


A 2014 study showed that "40 grams helped reduce participants 'perceived stress". In 2019, researchers found that "those who ate dark chocolate had fewer symptoms of depression," and internist Nancy Rahnama explained that "consuming dark chocolate may promote a sense of calm", provided consumed in moderation, "because it is rich in calories".

Also, chocolate has a high content of tryptophan, which the body converts into neurotransmitters such as serotonin, to boost mood. To get the most out of dark chocolate, it should contain 70-85% cocoa.


Almond

Almond


Other than being a powerful source of protein, almonds help regulate sugar levels and blood pressure, and treat anxiety "especially when you are completely nervous", because it contains zinc.


For More Health Posts: HER


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