Foods To Beat Anxiety

Whenever our stress levels rise, we tend to reach for that chocolate or a pint of ice cream, a habit known as “comfort eating”. Although providing us with temporary bliss, we will regret this in the long run. Emotional eating doesn't address the the issues leading to this unhealthy crutch which in turn heads towards more health problems and weight gain.
So, the next time the blues hit, opt for the following potentially stress-busting foods that will allows us to combat these feelings:

• Green leafy vegetables: Research has shown that green leafy vegetables contain folate that produces dopamine, a pleasure-inducing brain chemical that helps in keeping us keep calm (1). The best and most effective green leafy vegetables are spinach, kale and Swiss chard.(2)
• Fermented foods such as kimchi and kefir contain beneficial bacteria, or probiotics, that positively impact our mood and brain health. These probiotics improve GABA levels in certain brain regions (3), and help decrease corticosterone (a stress inducing hormone) levels and alleviated anxiety- and depression-related behaviour (4).
• Animal-based omega-3 fats: Ideally acquired from fish like wild-caught Alaskan salmon, sardines or anchovies, or high-quality krill oil supplements. Research has proven that omega-3 fats were effective in inhibiting initial symptoms of depression without the side effects (5, 6). 
• Blueberries: Pigments called anthocyanins are responsible for the intense colours of blueberries, and help with the brain’s production of dopamine, a neurotransmitter that helps boost mood, memory and general brain function.
• Bananas: This yellow fruit are home to dopamine, which may assist with promoting a better mood. Other vital mood-boosting nutrients present in bananas include B vitamins and magnesium. The former may help calm down the nervous system.
• Vitamin C rich foods: Vitamin C-rich fruits may not just assist with combating infections, but aid in alleviating stress too. Studies have shown that consistent vitamin C intake helped lower both levels of stress hormones in the blood and typical indicators of physical and emotional stress.
• Dark chocolate: Anandamide, a neurotransmitter found in dark chocolate, is said to be beneficial in momentarily inhibiting negative feelings of pain and depression. 
• Turmeric: Most of its health benefits are traced to the pigment curcumin. It is responsible for the spice’s bright yellow-orange hue and health benefits, such as neuro-protective properties that may defend your brain and improve your mood (7).

Steer clear of the following three types of foods since they can exacerbate anxiety:

• Sugar: Apart from causing changes to blood sugar levels and mood swings, consuming way too much sugar may lead to insulin and leptin resistance that can cause impaired brain signalling. Sugar also increases depression risk if excessive amounts are consumed. 
• Gluten: A protein found in grains like wheat, rye and barley has been proven to negatively impact mood and brain health.
• Processed foods: Avoid these foods, which are usually made with sugar or gluten, trans fats, artificial sweeteners and colours, monosodium glutamate (MSG) and many other synthetic ingredients, because these may cause irritability and poor mood.

1. https://edition.cnn.com/2015/04/13/health/superfoods-stress-relief/index.html
2. https://www.health.harvard.edu/blog/nutritional-strategies-to-ease-anxiety-201604139441
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3179073/
4. https://www.sciencedirect.com/science/article/pii/S2352289516300509
5. https://www.biologicalpsychiatryjournal.com/article/S0006-3223%2804%2901261-2/abstract
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3191260/
7. https://edition.cnn.com/2013/11/26/health/upwave-food-mood/index.html