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:
- Chocolate Banana Cauliflower N’Oats. This breakfast (no oats) contains 175 milligrams of magnesium per serving.
- Cream of Celery & Asparagus Soup contains 190 milligrams of magnesium per serving.
- Pressure Cooker Cumin Citrus Black Beans & Rice. This pressure cooker recipe contains 152 milligrams of magnesium per serving.
- Kale & White Bean Caesar Salad contains 177 milligrams of magnesium per serving.
- Gingerbread Smoothie contains 180 milligrams of magnesium per serving.
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:
- Chicken, Asparagus & Sweet Potato contains 1.4 milligrams of vitamin B6.
- Spaghetti Squash, Turkey & Broccoli contains 8.3 milligrams of vitamin B6.
- Garlicky Broccoli & Chickpea Pasta contains 4.1 milligrams of vitamin B6.
- Savory Arugula & Olive Oatmeal contains 7.8 milligrams of vitamin B6.
- Lemon Garlic Tahini Dressing contains 2 milligrams of vitamin 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:
- Pea & Basil Buckwheat Risotto contains 7 milligrams of iron per serving.
- Warm Peas with Eggs contains 5 milligrams of iron per serving.
- Ground Beef, Asparagus & Mashed Sweet Potatoes contains 6 milligrams of iron per serving.
- Liver, Onions & Sage contains 8 milligrams of iron per serving.
- Sausage & Sauerkraut Skillet contains 6 milligrams of iron per serving.
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.
- Coconut Chia Seed Yogurt contains 17 grams of fiber per serving.
- Chickpea Flatbread Pizza contains 11 grams of fiber per serving.
- Hummus & Veggie Wrap contains 13 grams of fiber per serving.
- White Bean, Spinach & Tomato Salad contains 22 grams of fiber per serving.
- Chocolate Cauliflower Shake contains 17 grams of fiber per serving.
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