Good nutrition can play a helpful role during times of stress and anxiety. If you or a loved one is experiencing increased stress and anxiety right now, here are 20 recipes with four key nutrients that are scientifically proven to help.
Magnesium: Magnesium supplements are often used as a natural treatment for anxiety but many people do not even reach their daily recommended intake of magnesium through diet. Since magnesium regulates neurotransmitters, meeting dietary magnesium requirements can help prevent deficiency-related anxiety from occurring in the first place.
According to the Food & Nutrition Board, the recommended dietary allowance (RDA) of magnesium is about 420 milligrams per day for adult males and 320 milligrams per day for females.
These five recipes pack a major magnesium punch:
Vitamin B6: Women are twice as likely as men to experience anxiety overall, but women who consume more vitamin B6 are less likely to experience anxiety. Low B6 may also increase panic attacks so getting enough through diet is an important way to support the body during stress and reduce anxiety.
The recommended dietary allowance of Vitamin B6 is 1.3 milligrams per day for adults.
These five recipes are full of B6:
Iron: Low iron is a known contributor to anxiety. Women are more likely to experience anxiety and are also more likely to have low iron status.
The recommended dietary allowance of iron is 8 milligrams per day for adult males and 18 milligrams per day for adult females.
These five recipes high in iron:
Fiber: Fiber is an important nutrient to reduce anxiety for two reasons. First, it helps to balance blood sugar which helps improve anxiety symptoms. Fiber also feeds gut bacteria to produce short-chain fatty acids which can decrease anxiety.
Women need 25 grams of fiber per day and men need 38 grams of fiber per day.
These five recipes to help you get enough fiber.
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