By Andrew Harrington
When you are feeling anxious or even depressed, nutrition can significantly boost your mental state, promoting calm and an uplifted mood.
In this article, we will look at some of the best food ingredients that are rich in magnesium and other essential elements that can help naturally reduce anxiety.
Ideal Food Ingredients for Stress and Anxiety
Many people struggle with depression and anxiety from time to time. Medical attention is always recommended when a low or anxious mood becomes chronic or prevents you from engaging in daily activities.
If your symptoms of anxiety or depression are moderate, you can try a natural approach or combine lifestyle changes with a medical protocol.
Some foods contain nutrients that impact your brain positively as well as your emotional and mental state. Magnesium is one of these nutrients.
Magnesium-Rich Whole Foods
|Food Ingredient||Magnesium content/ 100g|
Ideally, you should include a range of high-magnesium foods in your diet to reduce anxiety.
So how can you include more of these foods in your diet every day? Let’s find out!
Preparing an Anti-Anxiety Magnesium-Rich Smoothie
One of the best ways to boost your intake of foods rich in magnesium is through blending. Blending these ingredients raw is often ideal because heat can destroy some nutrients.
Aim for a variety of magnesium foods. Mix and match to find the right balance.
Of course, a smoothie made with natural, whole foods is often rich in other nutrients beneficial for total health and mental well-being.
Remember, an ideal smoothie ratio is important from a taste and health perspective
It is always best to use a high-quality blender that can handle whole foods. A good blender is an investment in your health. When you use one, you can properly pulverize leafy green vegetables, nuts and seeds, which are typically rich in anxiety-reducing magnesium.
Anti-Anxiety Smoothie Recipes
Smoothies are an effective, easy way to boost your daily intake of nutrients.
Let’s look at one example of a magnesium-rich smoothie recipe that could help you to relieve stress and anxiety.
Flax seeds, Almond Milk, and Pumpkin Seeds Smoothie
Flax seeds are among the most renowned sources of magnesium. They are also rich in anti-inflammatory Omega 3 fatty acids and antioxidants known as lignans that are essential in enhancing hormonal balance. Hormonal balance plays a role in regulating mood and anxiety.
Almond milk can also be rich in magnesium, calcium, and vitamin D. It is tasty and creamy just like dairy milk but is low in calories.
Pumpkin seeds are also known as pepitas. They are exceptionally rich in magnesium which plays a significant role in multiple enzymatic reactions, such as synthesis of proteins and fatty acids. Pumpkin seeds are an excellent source of tryptophan which is essential for treating insomnia and nervousness because it is converted into serotonin, a relaxing “feel-good hormone”.
To get a better idea, let’s look at the best way possible for preparing this kind of smoothie using the provided ingredients.
- 25g of pumpkin seeds
- 200 ml of almond milk
- 2 tablespoons of golden flaxseed
- 1 piece of orange
- Peel the piece of orange to remove the outer cover.
- Add the pumpkin seeds, flaxseed and the peeled piece of orange into a blender. Mix them appropriately and then add the almond milk, then blend again for a short period, ideally 30 seconds.
- Wait for a few minutes for the mixture to settle.
- Serve in your glass and enjoy your drink.
It is that simple to prepare this spectacular anti-anxiety smoothie. Plus, all the ingredients are readily available, so you can make it anytime.
Experts recommend drinking a smoothie early in the morning, preferably after exercising to boost energy and sustain an uplifted mood.
Typically, you can use both magnesium supplements and natural food ingredients to help reduce anxiety.
There are several Natural Calm magnesium smoothie recipes on this website. Variety is key, so try a few different ways to get magnesium into your smoothie and start feeling better!
About the Author
Andrew Harrington has been a blending enthusiast for over 5 years.
He created the website, BlenderVersus.com, to provide a well-researched, unbiased and accurate alternative resource platform for all aspects to do with blending and juicing. You’ll get all the detailed information ranging from comprehensive blender reviews, smoothies, fresh juices and other purees.