Whole Foods for Anxiety and Panic Attacks

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Posted: Mon Aug 22, 2005 7:14 pm

Post subject: Whole Foods for Anxiety and Panic Attacks

 

 

Anxiety and panic can interfere with normal life and certain

nutrients may help the body and mind to cope. The B vitamins

(niacin, thiamin, riboflavin, B6, biotin, pantothenic acid, B12,

folic acid) are all important for the healthy functioning of the

nervous system, especially the production of the key chemical

messengers in the brain called neurotransmitters. Thiamin is

particularly beneficial for nervous system support. Consuming foods

high in tryptophan are worthwhile because they help bolster the

nervous system.

 

In addition, people suffering from anxiety and panic should consume

foods rich in calcium, magnesium, and alpha-linolenic acid, an

essential omega-3 fatty acid.

 

We believe that it's possible to manage and/or improve certain

conditions through what you eat. We strive to include the maximum

number of the nutrients that are shown to have benefit for that

ailment and at least 25% of recommended intakes for those nutrients.

 

 

 

 

What You Should Eat & Why

 

 

alpha-linolenic acid

Some scientists believe that people who suffer from panic attacks

may be deficient in alpha-linolenic acid. In one study, individuals

suffering from panic attacks for over 10 years experienced a

significant improvement within two or three months of consuming

increased amounts of alpha-linolenic acid.

Leading Food Sources of alpha-linolenic acid: Alaskan Salmon, Fresh

Tuna

 

biotin

Biotin assists the body in metabolizing protein, fats, and

carbohydrates from food. It is important during times of anxiety and

panic because it plays a special role in helping the body to use

glucose and promotes overall equilibrium along with the other B

vitamins.

Leading Food Sources of biotin: Cauliflower, Organic Peanuts,

Organic Eggs, organic Cheese, fresh

 

calcium

Calcium is needed for normal communication among nerve cells and for

muscle contraction, all vital in supporting the body during anxiety

and panic. Some research indicates that dietary calcium may help

lower blood pressure, which can be raised during times of anxiety.

Leading Food Sources of calcium: Broccoli, Amaranth, Bok choy, Kale,

Organic Cheese, fresh, Beans, dried, non-gmo Tofu and Soybeans,

Alaksan Salmon, Organic Yogurt

 

folic acid

Folic acid is an important member of the B vitamin family and is

required along with the others when the body is dealing with anxiety

and panic. Research suggests that folic acid may help relieve

depression, which is often associated with anxiety and panic.

Leading Food Sources of folic acid: Asparagus, Beets, Brussels

sprouts, Bok choy, Peas, fresh, Beans, dried, Chick-peas, non-gmo

Soybeans, Lentils, Oranges, Free range Turkey, Cabbage, Savoy,

Spinach, Broccoli, Avocados

 

magnesium

Magnesium may be beneficial during anxiety and panic because it

helps muscles to relax.

Leading Food Sources of magnesium: Spinach, Avocados,Pumpkin seeds,

Oysters, Sunflower seeds, Brazil nuts, Buckwheat, Amaranth, Quinoa,

Almonds, Barley

 

niacin

As a member of the B vitamin family, niacin is required along with

the other B vitamins when the body is coping with anxiety and panic.

Niacin helps the body to release energy from carbohydrates, control

blood sugar, and maintain proper nervous system function.

Leading Food Sources of niacin: Rice, brown, Lamb, Pomegranates,

Fresh Tuna, Free range or organic Chicken and Turkey, Wheat

 

pantothenic acid

The body relies on pantothenic acid (also know as vitamin B5) to

support the response to anxiety and panic. Pantothenic acid helps

produce stress hormones during times of psychological difficulty

(emotional upset, depression, anxiety), as well as during other

types of strain, such as chronic fatigue and quitting smoking.

Leading Food Sources of pantothenic acid: Avocados, Alaskan Salmon,

Mushrooms, Sunflower seeds, Organic Yogurt

 

riboflavin (vitamin B2)

Riboflavin is beneficial for anxiety and panic because it converts

other B vitamins to useful forms so that they can do their work. In

addition, since it aids in the production of infection-fighting

immune cells, riboflavin helps bolster the immune system.

Leading Food Sources of riboflavin (vitamin B2): Avocados, Clams,

Organic Yogurt, Pork, fresh, Lamb, Duck, Mushrooms

 

thiamin (vitamin B1)

Thiamin is beneficial during anxiety and panic because it

facilitates neurotransmitter synthesis, promotes healthy nerve

function, and converts carbohydrates in foods into energy.

Leading Food Sources of thiamin (vitamin B1): Asparagus, non-gmo Soy

milk, Barley, Oats, Wheat, Sunflower seeds, Fresh Tuna, Brazil nuts,

Alaskan Salmon, Pasta, wheat, Rice, white, Avocados, Mussels

 

vitamin B12

Vitamin B12 helps the body to cope with anxiety and panic because it

works in concert with other B vitamins. B12 supports the nervous

system and assists the body in converting food into energy.

Leading Food Sources of vitamin B12: Organic Beef, Organic Yogurt,

Fresh Tuna, Lamb, Oysters, Trout, Crab, Clams

 

vitamin B6

Vitamin B6 helps the body to manufacture brain chemicals

(neurotransmitters), such as serotonin, essential for the body to

cope with anxiety and panic. Vitamin B6 may also help boost the

immune system during times of anxiety.

Leading Food Sources of vitamin B6: Sweet potatoes, Avocados,

Bananas, Mangoes, Sunflower seeds, Fresh Tuna, Chick-peas, Alaskan

Salmon, Organic Potatoes, Free range Turkey and Chicken, Bok choy,

Rice, brown, Barley

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JoAnn Guest

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