Foods Rich In Flavonoids To Combat Anxiety
There are foods rich in flavonoids that can help people with anxiety feel better. Of course, as long as they are integrated into a proper diet and a healthy lifestyle.
Flavonoids are phenolic compounds found in a variety of foods, including vegetables, seeds, and fruits. It is also about substances with antioxidant properties that not only mediate our physical health, but also take care of our mental health.
According to some hypotheses, consuming foods rich in flavonoids could help improve the health of the nervous system and, in a way, reduce anxiety.
For example, a team from Emory University (United States) and the Autonomous University of Barcelona (UAB) indicate that a compound called 7,8-dihydroxyflavone present in flavonoids can be effective in treating the symptoms associated with anxiety.
On the other hand, studies such as the one carried out by Dr. David Vaouzour, from the University of Reading, in the United Kingdom, detail the neuroprotective effect of this type of compounds present, for example, in strawberries, grapes or even in the tea.
According to a study published in the medical journal Pharmacology Biochemistry and Behavior , they reveal that quercetin (a type of flavonoid present for example in onions) can contribute to the relief of nervousness and anxiety.
Now, it is clear that these types of states of great psychological wear and tear are not resolved only by changing eating habits.
It is necessary to have a broader strategy, where good professionals help to manage and solve these conditions dominated by anxiety much better.
However, knowing which foods are richer in flavonoids can help us enjoy a healthier and more balanced diet, as well as contribute to our well-being.
Foods rich in flavonoids
1. Cocoa beans
Cocoa beans contain polyphenols and flavonoids, two substances that contribute to the health of the entire body and, above all, cardiovascular health.
It is said that consuming chocolate with a high percentage of cocoa (more than 60%) can be beneficial, as long as it is kept in moderation.
2. Elderberries
As with blueberries, elderberries and other shrubs are said to be rich in substances with antioxidant effects, such as flavonoids and vitamin C.
3. Blueberries
It is said that cranberries are foods containing certain flavonoids, protein, fiber, sodium, calcium, iron, magnesium, phosphorus, potassium and vitamin C. It is therefore considered that consumption can be very beneficial for the body.
4. Carob flour
Carob flour is a healthy, natural and highly recommended alternative to the classic refined white flours, which are so harmful to our health.
Carob flour comes from the fruit of the carob tree. It is considered to be an energy food, given its content of proteins, calcium, iron and phosphorus, in addition to vitamins A, B1, B2, B3, C and D.
5. White tea
Green tea is a very popular drink, rich in antioxidants. However, there are other drinks that can be equally recommended, such as white tea for example.
White tea has been found to contain catechins, a type of polyphenolic antioxidant.
6. Arugula
Arugula is a food that also contains flavonoids, in addition to a certain amount of folic acid, iron, vitamins B, C and K.
7. More foods rich in flavonoids
- Fruits: apples, strawberries, red grapes, cherries, lemons, oranges.
- Vegetables and vegetables: broccoli, onion, yellow peppers, Brussels sprouts, garlic, spinach.
- Herbs: fennel, dill, thyme, coriander, mint, chamomile.
- Others: soybeans, anise seeds, walnuts, raisins, capers.
Active flavonoids have also been found in a very popular herb for treating anxiety, valerian. The study can be consulted at this link.
There is no diet to “cure” anxiety. However, health experts believe that maintaining a balanced diet and, in general, good eating habits, can contribute to daily well-being.
In order to treat anxiety properly, it is best to seek the support of a psychologist and cognitive behavioral therapy.
The Help Association is an entity whose purposes are the prevention, treatment and psychosocial recovery of patients affected by anxiety disorders.
