Nutrients That Can Help Beat Stress and Anxiety

Good nutrition can play a helpful role during times of stress and anxiety. If you are experiencing increased stress and anxiety, I am sharing the four key nutrients that are scientifically proven to help.

Magnesium

Magnesium supplements are often used as a natural treatment for anxiety₍₂₎ but many people do not even reach their daily recommended intake of magnesium through diet.₍₃₎ Since magnesium regulates neurotransmitters, meeting dietary magnesium requirements can help prevent deficiency-related anxiety from occurring in the first place.₍₄₎

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.

Here is a meal that pack a major magnesium punch: Kale and Garbanzo Bean Salad

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.₍₅₎ Low B6 may also increase panic attacks₍₆₎ so getting enough through diet is an important way to support the body during stress and reduce anxiety.

Here is meal to help you get more B6: Roasted Spaghetti Squash with Ground Turkey and Vegetables

Iron

Low iron is a known contributor to anxiety.₍₇₎ Women are more likely to experience anxiety and are also more likely to have low iron status. Iron deficiency can cause fatigue, fuzzy thinking and lowered immunity. Meat, poultry and seafood are top food sources of iron. Beans, greens and dried fruit are also rich in iron. Boost your intake by eating iron-rich foods together or pair them with foods high in vitamin C

The recommended dietary allowance of iron is 8 milligrams per day for adult males and 18 milligrams per day for adult females.

Here is an Iron rich meal: Bean & Salmon Salad with Anchovy-Arugula Dressing

Fiber

Fiber is an important nutrient to reduce anxiety for two reasons. First, it helps to balance blood sugar which helps improve anxiety symptoms.₍₈₎ Fiber also feeds gut bacteria to produce short-chain fatty acids which can decrease anxiety.₍₉₎

Women need 25 grams of fiber per day and men need 38 grams of fiber per day.

Here is a creamy and refreshing recipe delivers 21 grams of fiber per serving and can help you get more than half of  your daily fiber needs.  Chocolate Cauliflower Shake

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