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Foods like berries and salmon are rich in nutrients that can help relieve anxiety and reduce depression, and incorporating these foods and drinks into a balanced diet in a natural way is effective to help treat symptoms of anxiety and have a positive impact on mental health, according to what was published by the Deseret News website.
Experts confirm that the following foods and drinks have proven effective in treating symptoms of anxiety and depression, warning that they cannot treat mental health disorders, which are as follows:
1. Chamomile
According to a report published by Healthline, chamomile drink, a well-known herb, helps calm anxiety because it contains antioxidant and anti-inflammatory properties, which in turn reduce inflammation associated with anxiety. Chamomile is also thought to help regulate mood-related neurotransmitters, such as dopamine and serotonin. According to the results of a study conducted in 2017, taking 1,500 milligrams of chamomile extract daily significantly reduces symptoms of stress and anxiety.
2. Salmon
Salmon contains nutrients and minerals associated with brain health, such as vitamin D, omega-3 fatty acids, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). According to reports published by Healthline, these nutrients help regulate dopamine and serotonin, which affects mood and relieves anxiety.
3. Dark chocolate
Dark chocolate offers many health benefits and is considered a superfood, because it is full of fiber, iron, magnesium and antioxidants. According to a report by the American Psychiatric Association, dark chocolate is linked to positive effects on mood and mental health. A 2019 study conducted by researchers at University College London found that individuals who ate dark chocolate had significantly lower odds of reporting symptoms of depression than those who did not eat chocolate at all.
4. Blueberries
According to WebMD, blueberries are rich in antioxidants, which are known to help relieve anxiety and ease feelings of depression. Results of a 2020 study revealed that over the course of a month, teens who took cranberry supplements reported fewer symptoms of depression. Hence, a balanced diet with fruits, berries and vegetables helps prevent symptoms of anxiety and depression.
5. Nuts
Nuts are a superfood full of mental health benefits, and eating a handful of nuts daily is linked to a lower risk of depression. A recent study, published in the Journal of Clinical Nutrition, found that eating a handful of nuts daily is associated with a 17% lower risk of depression.
The researchers found that middle-aged and older adults who ate 30 grams of nuts, such as almonds, walnuts, hazelnuts, pistachios or cashews, were less likely to take antidepressants or develop depression.
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