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Anxiety and Panic
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.

Mega-Recipes
We believe that it's possible to manage and/or improve certain conditions through what you eat. When we create "Mega-Recipes" for an ailment, we strive to include the maximum number of the nutrients that are shown to have benefit for that ailment. We also expect the Mega-Recipe to contain at least 25% of recommended intakes for those nutrients. See the list of recipes that have met our criteria for this ailment.

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: Salmon, 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, Peanuts, Eggs, 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, Milk, Bok choy, Kale, Cheese, fresh, Beans, dried, Tofu, Soybeans, Salmon, 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, Soybeans, Lentils, Oranges, 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, Chocolate, 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, Tuna, Chicken, 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, Salmon, Mushrooms, Sunflower seeds, 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, Yogurt, Milk, 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, Soy milk, Barley, Oats, Wheat, Sunflower seeds, Tuna, Brazil nuts, Salmon, Pork, fresh, 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: Beef, Yogurt, 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, Tuna, Chick-peas, Salmon, Pork, fresh, Potatoes, Turkey, Chicken, Bok choy, Rice, brown, Barley

Date Published: 05/03/2005
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