Anxiety is one of the growing disorders that is affecting millions of people worldwide. The food we eat has a direct impact not only on our physical strength but also on the emotional aspects of our personality. The good news is that a regular intake of vital nutrients has a positive impact on achieving emotional stability. These nutrients regulate brain function by improving mood and diminishing the impact of negative thoughts.
Let's take a look at the vitamins that are important for our emotional wellbeing:
Iron is one of the most important minerals that form a major component of red blood cells. These cells are responsible for the transportation of oxygen in our bodies. Having low levels of iron can cause red blood cells to shrink. Consequently, less oxygen circulates the body causing dizziness, lack of energy, and demotivation.
To overcome the deficiency, there should be an adequate intake of iron every day. This will help get relief from anxiety and depressive thought processes.
Some of the food sources for iron include:
Calcium is known for its capability to strengthen the bones. However, it can prove to be effective in lifting mood. A study found out that calcium helped reduce symptoms of PMS like fatigue. It also concluded that these supplements could help battle psychological symptoms, including stress, anxiety, and sadness. Calcium deficiency can affect more women than men, so women should take special care to meet the daily requirements.
To raise your calcium levels, you can start making changes in your diet. Taking Calcium supplements is also a very good option.
Here are some calcium-rich food items that should be a part of your regular meals:
Vitamin D is known as sunshine vitamin as its main source is sun exposure. This nutrient is essential for cell growth and building immunity. Low levels of vitamin D can result in negative emotions, depression, and anxiety.
Many food items are naturally rich in vitamin D. Some of the good natural sources are listed down below:
Magnesium is an essential nutrient that regulates blood pressure, nerve function, and builds immunity. In addition to these benefits, magnesium can also be used as a natural treatment for anxiety. One of the reasons is that the nutrient plays an important role in transmitting signals to the brain and regulating transmitters.
Research has shown that most people suffer from a deficiency of this vital nutrient in their bodies. As a result, they face symptoms like loss of focus, fatigue, confusion, and anxiety.
To ensure an adequate intake of magnesium, natural foods that contain magnesium should be consumed regularly.
Also known as cobalamin, vitamin B12 is a water-soluble vitamin. It helps make red blood cells and nerves and produces chemicals that affect mood and brain activity. B12 can assist you in managing depression and help the brain function normally.
The deficiency of this vitamin can cause fatigue, paranoia, and depression. Vegans are most prone to it as the nutrient is usually found in eggs, meats, and animal byproducts. Luckily some nuts and soy products also contain B12.
Some other food sources for vitamin B12 include:
Zinc can be found throughout your body. It plays an important role in regulating the immune system and reducing anxiety. If you do not take an adequate amount of zin, you may lose your appetite, experience hair loss, and suffer from depression.
Zinc aids in reducing the side effects of anti-depressants and improve their response. Eating foods that are rich in zinc can boost your mood and make you build a positive outlook on life.
Some of the common zinc diets are:
Make sure to incorporate these vital nutrients in your meals to reap the benefits. A well-balanced diet full of vitamins reduces anxiety, uplifts mood ,and imparts emotional strength. Daily meals might fail to fulfill the nutritional requirements. In that case, supplements are a reliable source of these vitamins.
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