Do you belong to the group of women who constantly feel under pressure? Do you consume multiple cups of coffee a day to stay afloat? Then you’re not alone!
More women than ever feel the pressure from their work and private life. Especially mums who juggle multiple kids, careers, and social obligations.
Pressure and stress often lead to unhealthy eating habits like the overuse of coffee, sugar, and processed foods, negatively affecting our minds and body.
Because of this, anxiety is one of the most normal forms of mental health issues we face today.
This article walks through 6 food supplements that can help reduce anxiety.
1. Vitamin D
Also known as the sunshine vitamin, Vitamin D is vital to your mood and wellbeing. According to researchers, Vitamin D even helps reduce signs of depression and anxiety.
For some people, it can be hard to get enough sun every day. Vitamin D can also be found in oily fish, liver, egg yolk, red meat, and some fortified foods such as breakfast cereal.
2. Calcium
Mostly associated with healthy teeth and bones, calcium is also known for regulating your heart rhythm and nerve functions. For this reason, health experts believe that a healthy amount of calcium can prevent anxiety and even panic attacks.
You can find calcium in foods such as dairy products, fortified plant-based milk (almond, soy, and rice milk), winter squash, edamame, canned sardines and salmon, and almonds.
3. Magnesium
Magnesium is a mineral known to play an essential role in supporting energy production, muscles, and nerve functions.
Through research, we’ve found out that magnesium helps regulate our body’s neurotransmitters. Because it can improve our brain function, it can assist with reducing stress and anxiety.
Magnesium appears in seeds, nuts, spinach, soymilk, oatmeal, whole wheat bread, avocado, rice, and milk.
4. Tryptophan
Tryptophan is an essential amino acid that we need to get through our diet. It is a key part of producing and maintaining our body’s proteins, muscles, enzymes, and neurotransmitters.
Research shows that low levels of tryptophan can contribute to anxiety.
You can find tryptophan in proteins such as chicken, fish, pork, red meat, fish, tofu, oatmeal, seeds, eggs, beans, and nuts.
5. Vitamin B
B vitamins are some of the main building blocks of a healthy body. It impacts your cell metabolism, brain function, and energy levels. Hence, it’s necessary to maintain a high enough level to avoid developing mood disorders.
You will find B vitamins in many everyday foods like vegetables (beets, avocados, and potatoes), fruit (citrus, bananas, and watermelon), fish (tuna, mackerel, and salmon), eggs, cheese, milk, whole grains, nuts, seeds, meat (chicken and red meat), and soy products like tempeh.
6. Omega-3
Omega 3 is another essential fatty acid and plays a crucial part in our well-being, as it supports our heart and brain function and our immune system.
Study results show that Omega-3 can reduce symptoms of anxiety. You can get your Omega-3 fatty acids from nuts, seeds, and especially fatty fish like salmon.
The bottom line
It can be a challenge for some people to determine the right amounts of every vitamin, mineral, and essential fatty acid they are consuming in the food they eat every day.
Taking any of these essential nutrients as supplements can help you in the right direction.
However, it’s always important to consult a healthcare professional before starting to ensure proper dosing and safety.
At 2nutri, we offer a wide range of supplements to help you feel your best. Visit our product page to learn more!
