Anti-Diet: 5 recipes to combat anxiety

In addition to the products, which enhance the feeling of anxiety - coffee, alcohol, energy - are those that help us to keep anxiety under control. The connection between food, mood and mental state are increasingly interested scientists. Perhaps soon there will be such a thing as food psychiatry. Heroine has compiled a list of substances, which are already known for their anti-anxiety properties and recipes with them.

Magnesium

Magnesium improves the functioning of the nervous system and helps our body cope with stress. Foods rich in magnesium, relieve insomnia, anxiety and headaches. Much of this vitamin in cereals: wheat, oatmeal, buckwheat, brown rice; greens, raw vegetables, fruits and nuts.

1. Antistress- Recipe: Apple-oatmeal with hazelnuts

Ingredients:

to 1 cup of oat flakes;
1 large or 2 small apples;
2 tablespoons butter;
1 teaspoon ground cinnamon;
1/4 teaspoon ground cloves;
100 grams of hazelnuts, walnuts or any other nuts;
1 tablespoon honey;
Salt to taste;
2 tablespoons of lemon juice.

Preparation: Melt a spoonful of butter, add to it soaked evening oatmeal and 4 cups of water. Cover and boil until the porridge thickens. Apples grind in a blender or on a fine grater. Add in cinnamon sauce, cloves and salt.

Grind nuts and fry a little honey. Add to them a spoonful of butter, apple sauce, and boil 5 minutes.

Mix apple-walnut mixture of oatmeal and add lemon juice to it.

Omega 3 fatty acids

At first it was thought that omega 3 is only valid as an antidepressant, but study among medical students in 2011, it has shown that these fatty acids also help to reduce anxiety. Chia seeds, flax, white kidney beans, walnut and many species of fish - a natural source of omega-3.

2. Anti-recipe: Baked mackerel with lemon and greens

Ingredients:

1-2 mackerel;
1 lemon;
A bunch of herbs (parsley, dill);
Pepper, salt to taste.

Preparation: Rinse well with fish, remove entrails. Sodium salt and spices, lemon juice fields.

On top of the big fish made a few small incisions and paste to lemon drops.

Greens finely chop and put it in a fish belly. Leave a little fresh greenery to decorate the finished dish.

Preheat oven to 180 degrees. Mackerel Wrap in foil and bake for 35 minutes.

probiotics

The study, published in the journal Psychiatry Research, revealed a relationship between the consumption of foods with probiotics and decrease anxiety. Kefir, yogurt, soft cheeses, sauerkraut will strengthen your immune system, improve digestion and help mental health.

3. Anti-recipe: Salad with sauerkraut, apple and celery

Ingredients:

300 g. sauerkraut;
100 g. celery;
Green onions to taste;
2 medium-sized apple;
The olive oil;
Salt, pepper to taste.

Preparation: cabbage lightly rinse, wring and let the fluid drain out.

Finely we shall cut the celery and green onions. Apple grate with the skin. Mix all ingredients with cabbage, add olive oil and spices.

B vitamins

B vitamins that are contained in a banana, eggs, avocados, almonds, and other products that stimulate the release of serotonin and dopamine. Including them in the diet and get a simple and secure way to manage their anxiety.

4. Anti-recipe: Toast with avocado and cheese

Ingredients:

1 avocado;
4 pieces of rye bread;
100 g. hard cheese;
2 cloves of garlic;
Mayonnaise;
Salt and pepper to taste.

Preparation: fry bread in a toaster or oven and sodium garlic clove.

Avocado peel, deliver from bone and sodium on fine grater or mash with a fork (if very ripe).

Add to it the grated cheese, mayonnaise and spices. Mix and spread on bread. You can use instead of cheese curds - so pasta will still tender.

Antioxidants

Improving your diet foods rich in antioxidants, ease the symptoms of anxiety disorders. Eat more berries, black and red beans, apples, broccoli and ginger.