In the current scenario marked by stress and anxiety, mental health has gone for a toss for many. But, did you know that your diet plays an important role in reducing symptoms of anxiety and depression and helps to boost your brain health? Nutritionist Lavneet Batra shares some of the nutrients that play a vital role in supporting your mental health, reducing symptoms. anxietyand promoting better brain health”.
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Magnesium
Magnesium is a calming mineral that nourishes the nervous system and helps prevent anxiety, fear, nervousness, restlessness and irritability. The main sources of this nutrient are amaranth leaves, sunflower seeds, walnuts, bananas and apricots.
Omega-3 Fatty Acid
There are three types of fatty acids: ALA, EPA and DHA. Of these three fatty acids, EPA appears to be the best at helping with anxiety. are good sources of fatty acids chia seedsflax seeds, and ghee.
B vitamins
The B vitamins are a group of eight different nutrients, specifically B6, B9 (folic acid), and B12, that are essential for the proper functioning of the nervous system and may help manage anxiety. . Peanuts, legumes and green leafy vegetables are good sources of B vitamins,
zinc
Low levels of zinc are probably associated with concurrent oxidative stress which can reduce GABA and glutamate levels and produce an angiogenic effect. Foods rich in zinc increase GABA levels, which, in turn, can help improve symptoms of anxiety. good sources of zinc Include amaranth, garden-cress seeds and all pulses.
vitamin D
According to nutritionists, many people are deficient in vitamin D or have low levels of vitamin D – a fat-soluble nutrient that is essential for brain functioning and mood regulation, Studies show that vitamin D deficiency or deficiency is particularly common in people with mental health conditions, including anxiety disorders. Egg yolks, mushrooms, vitamin D fortified foods and supplements are good sources of vitamin D.
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