If you suffer from anxiety and panic attacks, marked by hypertension, you may be experiencing the negative effects of nutrient deficiency. According to a recent Japan study, people who experience anxiety and panic attacks may lack iron and vitamin B6.

The findings of the study have shown that dietary deficiencies may be the cause of panic attacks in people, particularly those with hyperventilation attacks.

Even though other studies investigated the role of dietary deficiency as a cause of anxiety and panic attacks, this Japan study investigated it more thoroughly. The results have shown that low concentrations of iron and vitamin B6 were involved in hyperventilation (HVA) and panic attacks (PA).

Hyperventilation refers to breathing disorders, which occur as a result of chronic anxiety and stress. Breathing uncontrollably and faster than normal, and shortage of breath are the main symptoms of hyperventilation.

In addition, other studies have shown that vitamin B and iron are essential for tranquility, whereas the Japan team of researchers studied through different types of vitamin B.

For example, vitamin B2 and vitamin B12 were found out to be unrelated to anxiety. However, the lack of vitamin B6 leads to anxiety problems. A lack of any vitamin B may cause mental health issues.

Moreover, the team of researchers also claimed that the most common signs of vitamin B deficiency may be irritability, fatigue, emotional instability, weariness, anxiety or agoraphobia. Increased heart rate, shortage of breath, palpitations are the first reactions of a panic attack.

In addition, suffocation, sweating, uncontrollable increased trembling are also linked to panic attacks. In fact, people who suffer from agoraphobia lack some B-complex vitamins, and this may be the reason for anxiety-related conditions, too.

Serotonin, which is also known as a hormone of happiness, is synthesized in the body by the tryptophan precursor. In addition, vitamin B6 and iron have a great impact on the serotonin synthesis in the body. Another factor is getting the amino acid – tryptophan from the diet.

FOOD LOADED WITH TRYPTOPHAN AND VITAMIN B6

Therefore, food loaded with iron, vitamin B6 and tryptophan may significantly prevent anxiety. Even though they can be taken as supplements, the best way is to get them from the diet. Before taking vitamin B6, iron and tryptophan as supplements, you should consult with a dietician or health specialist.

Here are some foods that are loaded with tryptophan:

– Pistachio
– Mozzarella
– Chia seeds
– Sesame seeds
– Eggs
– Tuna
– Dark chocolate
– Bananas
– Grapefruit juice
– Turkey and chicken meat
– Pumpkin seeds

Here are some foods that are rich in vitamin B6:

– Cooked spinach
– Bananas
– Avocado
– Lean beef meat
– Dried apricots and raisins
– Turkey meat
– Chicken meat, chicken wings and chicken breast
– Fish – tuna, salmon, herring
– All types of nuts
– Flaxseeds
– Sunflower seeds
– Beef liver

Here are some foods that are rich in iron:

– Nuts (pine nuts, almonds, peanuts, hazelnuts, cashews)
– Tofu
– Dark leafy vegetables (kale, spinach)
– Whole grains, like oatmeal
– Beans (lentils, soybeans, kidney beans, white beans)
– Lean lamb and lean beef
– Beef liver, pork, and chicken meat
– Mollusks (shrimp, mussels, oysters, clams)
– Dark chocolate
– Cocoa

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