Fortifying the Fortress
A Nutritional Approach to Conquering Stress
Conversations currently regarding anxiety and depression are prevalent, and reasonably so, as over 40 million adults in the United States alone are counted as suffering from an anxiety disorder. And that number is growing steadily. Of course, for one with diagnosed mental health disorders, seeking a physician is imperative. However, specific nutrients are known to help our brains overcome angst, and are worth seeking out to get an advantage in the increasingly common and difficult battle.
Selenium
This essential mineral is evidenced to reduce inflammation and is an antioxidant. Oxidative stress can lead to a plethora of health issues, so fighting free radicals is an excellent way to keep the body’s defense strong so the mind can be at ease. Selenium-rich foods include brazil nuts, soy beans, mushrooms, sunflower seeds, and brown rice.
Potassium
Essential for managing blood pressure, potassium balances out the effects of salt. Also acting as an electrolyte in the body, this element is necessary for normal function of cells, nerves and muscles. Find it in bananas, oranges, cantaloupe, dates, spinach, sweet potatoes and a long list of other favorites.
Zinc
This mineral is needed for the body to make neurotransmitters such as serotonin, affecting mood, appetite, digestion, sleep and libido. Plant-based sources include chickpeas, lentils, beans, seeds, nuts, and whole grains.
Chamomile
An age-old herbal remedy, chamomile is anti-inflammatory, antibacterial, antioxidant, and possesses flavonoids known to fight mild to moderate anxiety. Most general enjoyed as a tea, it can also be found in oil or capsule form.
Theanine
Theanine is a naturally-occurring amino acid found in green tea, black tea, and some mushrooms. It is found to affect chemicals in the brain like serotonin and dopamine, in turn affecting cortisol, which helps the brain deal with stress.
Vitamin E
A deficiency of this crucial antioxidant is linked to anxiety disorder and depression. Staying cognizant of intake is key in managing stress, but also for a deluge of other health benefits. Find it in wheat germ oil, sunflower seeds, almonds, hazelnut oil, sunflower oil, almond oil, hazelnuts and pine nuts.
Tryptophan
Another essential amino acid highly influencing serotonin levels is tryptophan. Serotonin is key for the brain’s ability to cope under stress. Get it from pineapple, bananas, oats, tofu, spinach, seeds, and nuts.
Learning to increase brain and body function through diet and other natural means is a sustainably effective line of defense against anxiety and depression. Eating well helps us to think more clearly, produce more energy that can be utilized for exercise, and sleep more soundly . . . all of which are essential tools in avoiding the slippery slope of depression. Happy feasting!
