Best and Worst Foods for Anxiety

GOOD:

• Spinach and Swiss Chard: anxiety-relieving, mood-boosting superpower. full of nutrients, great source of magnesium, rich in folate, which helps body to create serotonin and dopamine which help regulate mood.

• Pumpkin Seeds: rich in zinc, which is known to lower anxiety levels; good source tryptophan, essential amino acid, converted to serotonin in body

• Berries: rich in antioxidants and Vit C to help protect body from stress.

• Avocados: contains tryptophan, folate, O3 fatty acids; chock full of V vitamins, tied to stress reduction; B6 cofactor in synthesis of dopamine & serotonin

• Chia & Hemp Seeds: full of healthy O3 fats.

• Organic Oats: contain B vitamins, magnesium & fiber, each imp to reducing anxiety, one of best to increase serotonin in brain

• Turmeric: curcumin is antioxidant, anti-inflammatory that help lower anxiety

• Brazil Nuts: high in selenium, which helps reduce inflammation. Elevated inflammation associated with mood disorder

• Dark Chocolate: relieves anxiety, brings calm, because enriched with phenylalanine, a neuromodulator

• Chickpeas: contain tryptophan and slow-burn carbohydrates, excellent at lowering stress. Abundant in folate and magnesium.

BAD:

• Sugar: contributes to anxiety because it causes spikes and drops in blood sugar levels, which can exacerbate anxiety symptoms and cause panic attacks

• Coffee: shown to increase cortisol levels, creates stress response. Known stimulant and psychoactive drugs. Makes us jittery, nervous, very anxious.

• Gluten: many people sensitive to gluten, manifests as anxiety and panic attacks.

• Alcohol: causes sleep loss, induces symptoms of anxiety. Toxin that changes levels of serotonin in brain, making anxiety worse

• Dairy: inflammatory food, linked to increase in anxiety. Dairy often injected with added hormones.

• Aspartame: blocks production of serotonin, causing mood changes, headaches and depression

• Refined Carbs: white flour, bread, pasta, and rice digest quickly and high causes unhealthy blood sugar spikes and crashed associated with anxiety

• Energy Drinks: hear racing, causes anxiety and sleep issues. Contain loas of sugar and artificial sweeteners

• Trans Fats: aka hydrogenated fats in fried foods, packaged snacks, cakes and cookies bad for waistline and mood. Linked to depression and anxiety.

• Salami & Cured Meats: consuming cured meats like salami, jerky, and hot dogs linked to serious psychiatric probs, including manic episodes.

**Content provided for educational and informational purposes only. It is derived from information from the Goodness Lover podcast. It is not to be considered medical advice.**