Anxiety disorders are one of the most prominent and common diseases around the world. According to information presented by the Pan American Health Organization (PAHO) during the first high of the COVID-19 pandemic, the global prevalence of anxiety and depression increased by 25%, according to a scientific report published by the World Health Organization (WHO). In the same report, it has been highlighted that it was one of the main effects of the pandemic.
The experts They have also highlighted that anxiety goes hand in hand with depression and that approximately half of the people who present one picture have the other. Fortunately, today specific therapies and medications can help ease the burden of anxiety; however, only about a third of people with this condition seek treatment to get better.
Also according to the information presented by Health Harvard, it has been highlighted that diet plays an extremely important role in people to help control anxiety. Within the healthy guidelines, it is highlighted that people with anxiety should eat a balanced diet, drink enough water to stay hydrated and limit, or completely avoid, the consumption of alcohol and caffeine. To this is added the consumption of complex carbohydrates, because they could be metabolized much slower than they should be, therefore it will help maintain a more uniform blood sugar level, which will generate a feeling of calm.
Experts say that foods high in magnesium could be ideal for reducing anxiety.
Photo: Special What is the recommended diet for anxiety disorders?
Experts have highlighted that a diet rich in whole grains, vegetables and fruits are a much healthier option than consuming simple carbohydrates found in processed foods. Also, it is important to note that you should not skip meals because this could cause drops in blood sugar level, which would make you feel nervous and generate underlying anxiety. In addition to this, they have presented a list of certain foods you should include in your diet rich in minerals, vitamins and fatty acids.
Related News 1. Magnesium
Studies conducted on mice have found that diets low in magnesium could increase behaviors related to anxiety, therefore those options rich in said mineral in a natural way could make people feel much better. Green leafy vegetables such as spinach and chard stand out for this. Some other sources of magnesium happen to be legumesnuts, seeds and whole grains.
In the same way that foods rich in magnesium, also those that are high in zinc content They could be ideal for people who suffer from anxiety. Highlights on the list include oysters, cashews, liver, beef, and egg yolks.
3. Omega-3 fatty acids
A study conducted by students highlighted that foods rich in fatty acids could be another great option to reduce anxiety, highlighting in this part fish such as wild salmon from Alaska. Previously, omega-3 fatty acids were only linked to helping improve depression, but now it has been shown that it can be an option for this too.
A study in the journal Psychiatry Research noted that foods high in probiotics may have an effect in reducing social anxiety, with pickles, sauerkraut, and kefir all linked to decreased symptoms.
According to research from the Chinese government, the use of this vegetable has been directly linked as an ideal option to help reduce anxiety problems. This is because an asparagus extract was used as a natural functional ingredient in foods and beverages due to its anxiolytic properties.
6. Vitamin B
Finally, it is highlighted that those foods rich in vitamin B could be a great option for people who suffer from anxiety, so they are recommended to add some options such as avocado and almonds.