Types of foods to be included in the diet

Our relationship with food goes beyond simply satisfying hunger; it also affects our mood, energy level and, crucially, our mental health. In times of stress and anxiety, choosing the right foods can make a big difference.

In this session, we will explore the types of foods that not only nourish our body, but also our mind and emotions, helping us to reduce stress and anxiety.

Omega-3 Rich Foods: Healthy Fats for the Brain

Omega-3 fatty acids, found in fatty fish such as salmon and trout, as well as walnuts and chia seeds, are essential for brain health.

Studies have shown that these fatty acids can reduce inflammation in the brain, which is linked to a lower incidence of anxiety and depression. Including omega-3 sources in the diet can improve mood and reduce anxiety.

Foods Rich in Antioxidants: Fighting Oxidative Stress

Colorful fruits and vegetables such as berries, spinach and broccoli are full of antioxidants. These compounds protect our cells from oxidative damage, which can increase during periods of stress.

Antioxidants not only improve our physical health, but have also been shown to have positive effects on mental health, reducing symptoms of anxiety and depression.

Foods Rich in Tryptophan: Precursor of Serotonin

Serotonin is a neurotransmitter that plays a key role in regulating mood and sleep. Tryptophan, an essential amino acid, is the precursor of serotonin. Foods such as turkey, chicken, bananas and dairy products contain tryptophan. Consuming these foods can increase serotonin levels in the brain, promoting calmness and reducing anxiety.

Probiotic Foods: The Gut-Brain Link

The gut and brain are interconnected in complex ways. Probiotic-rich foods, such as yogurt, kefir and sauerkraut, promote a healthy balance of gut bacteria.

This balanced gut flora not only improves digestive health, but has also been associated with reduced levels of anxiety. Taking care of the gut is an effective way to take care of the mind as well.

Foods with B-Complex Vitamins: Nervous System Support

B vitamins, including B6, B9 (folic acid) and B12, play a vital role in the proper functioning of the nervous system. These vitamins are found in foods such as lean meat, fish, eggs and green leafy vegetables. Ensuring adequate intake of B vitamins can improve resistance to stress and support emotional balance.