Let your food be good for your soul
The right diet can feed our nerves and help reduce anxiety symptoms
Research has shown that the most common nutritional deficiencies seen in patients with mental disorders are omega–3 fatty acids, B vitamins, minerals, and amino acids.
It has also shown that anxiety is linked to low levels of antioxidants, while enhancing your diet with foods rich in these beneficial nutrients may help ease the symptoms of anxiety disorders.
Most important nutrients for our nerval systems are:
– B Vitamins
– Omega 3 Fatty Acids
– Minerals like Magnesium, Calcium, Potassium, Zinc, Iron
– Antioxidants like Vitamin C, E and A, Selenium
– Amino Acids
Which foods can I integrate in my diet?
Fatty fish like salmon, mackerel, trout, and herring are rich in omega-3 that has an important role in cognitive functioning.
Flaxseeds, chia seeds, walnuts are loaded with healthy fats, minerals and fiber.
Turkey breast and other low fat meat is a great source of protein, and is high in tryptophan, an amino acid that the body needs to produce the neurotransmitter serotonin, which helps regulate sleep and moods.
Almonds provide a significant amount of brain-protecting vitamin E and are a good source of magnesium which both have an important role for mental health.
Butternut Squash is full of minerals and also high in antioxidants – vitamin A and vitamin C which fights free radicals and minimizes oxidative stress in our cells.
Berries like blueberries, raspberries and blackberries are full of antioxidants which protects our cells and fights oxidative stress.
Dark chocolate can be a great mood booster and brings a load of antioxidants, as well as green tea.
Here is one of my favorite breakfast which i call my “Soul-Porridge”
1 cups whole grain, small cut oats (preferable gluten-free)
2 cup almond- or rice milk
1 tablespoon chia seeds
1 tablespoon flaxseeds
cinnamon and real vanilla powder
Topping: your favorite nuts (I prefer pecan nuts or walnuts), berries, banana, 1 – 2 tablespoon flaxseed oil
Place almond milk, oats, chia seeds, vanilla powder, cinnamon and flaxseeds in a small saucepan and let it come to a boil.
Cook about 5-7 minutes over medium heat, stirring occasionally.
Place it in a bowl and garnish it with berries, banana, nuts, a few more chia seeds, cinnamon and flaxseed oil
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