一些食物和饮料可以帮助促进平静的感觉。
Some foods and beverages can help promote feelings of calm.
如果您曾经感到焦虑、紧张或不安，那么您就是很好的伙伴。根据全国精神疾病联盟的数据，总体而言，超过 4000 万美国成年人（略高于 19%）患有焦虑症。
If you ever feel anxious, jittery or uneasy, you're in good company. Overall, more than 40 million U.S. adults – a little more than 19% – suffer from an anxiety disorder, according to the National Alliance on Mental Illness.
根据 NAMI，焦虑症包括：
According to NAMI, anxiety disorders include:
一般焦虑症。
社交焦虑症。
恐慌症。
恐惧症。
General anxiety disorder.
Social anxiety disorder.
Panic disorder.
Phobias.
卫生与公共服务部将强迫症和创伤后应激障碍添加到该列表中。
The Department of Health and Human Services adds obsessive-compulsive disorder and post-traumatic stress disorder to that list.
根据 NAMI，相关条件包括：
Related conditions, according to NAMI, include:
注意缺陷多动障碍。
沮丧。
饮食失调。
物质使用。
睡眠困难。
Attention deficit hyperactivity disorder.
Depression.
Eating disorders.
Substance use.
Trouble sleeping.
在美国夺去了 70 万多人生命的 COVID-19 大流行加剧了美国人的焦虑。 2021 年 5 月，美国精神病学协会发布的一项民意调查显示，64% 的美国人担心亲人感染新型冠状病毒。更重要的是，41% 的美国人表示比前一年更焦虑。
The COVID-19 pandemic that has claimed more than 700,000 lives in the U.S. has added to the anxieties of Americans. In May 2021, the American Psychiatric Association released a poll showing that 64% of Americans were anxious about loved ones catching the novel coronavirus. What's more, 41% of Americans reported feeling more anxious than they did the previous year.
虽然没有任何食物或饮料是缓解焦虑或抑郁的灵丹妙药，但您摄入的食物会影响您的平静程度。
While no food or beverage is a silver bullet for anxiety or depression, what you consume can affect your level of calm.
以下九种食物和饮料可以帮助您远离焦虑：
Here are nine foods and beverages that may help safeguard you from anxiety:
1. 生的水果和蔬菜
Raw fruits and vegetables
2018 年 4 月发表在《心理学前沿》杂志上的一项研究表明，食用生的水果和蔬菜可以减轻抑郁症状，并让年轻人产生积极的情绪和生活满意度。
Consuming raw fruits and vegetables reduced depressive symptoms and led to positive moods and life satisfaction among young adults, a study published in April 2018 in the journal Frontiers in Psychology suggests.
在这项研究中，422 名居住在美国和新西兰的 18 至 25 岁的年轻人完成了一项在线调查，该调查评估了他们对生与熟、罐头或加工水果和蔬菜的典型消费以及参与者消极和积极的心理健康.研究人员写道，控制一系列因素后，“生吃水果和蔬菜的摄入量可以预测抑郁症状的减轻和积极的情绪、生活满意度和繁荣。”
In the study, 422 young adults between ages 18 and 25 living in the U.S. and New Zealand completed an online survey that assessed their typical consumption of raw versus cooked, canned or processed fruits and vegetables as well as the participants' negative and positive mental health. Controlling for an array of factors, “raw fruit and vegetable intake predicted reduced depressive symptoms and higher positive mood, life satisfaction and flourishing,” researchers wrote.
与更好的心理健康相关的顶级生食是：
Top raw foods associated with better mental health are:
苹果。
香蕉。
萝卜。
柑橘类水果。
黄瓜。
深色绿叶蔬菜，如菠菜。
新鲜浆果。
柚子。
奇异果。
生菜。
Apples.
Bananas.
Carrots.
Citrus fruits.
Cucumbers.
Dark leafy greens, like spinach.
Fresh berries.
Grapefruit.
Kiwi fruit.
Lettuce.
“这项研究和最近的其他研究表明，与加工、罐装或煮熟的蔬菜相比，摄入生的水果和蔬菜会改善情绪，”加利福尼亚州比佛利山庄的董事会认证内科医生和减肥医师 Nancy Rahnama 博士说。
"This and other recent studies suggest that the ingestion of raw fruits and vegetables result in improved mood as compared to processed, canned or cooked vegetables," says Dr. Nancy Rahnama, a board-certified internist and bariatric physician in Beverly Hills, California.
2.南瓜和南瓜籽
Pumpkin and squash seeds
俄亥俄州克利夫兰诊所的注册营养师 Maxine Smith 说，大约一半的美国人口缺乏矿物质镁。 “这是我们的身体无法制造的必需矿物质，”史密斯说。 “随着加工食品的增加，镁的摄入量减少了。”
About half the U.S. population is deficient in the mineral magnesium, says Maxine Smith, a registered dietitian at the Cleveland Clinic in Ohio. "This is an essential mineral that our bodies can't make," Smith says. "As processed foods have increased, magnesium intake has decreased."
史密斯说，除此之外，保持健康的镁水平有助于降低大脑的兴奋性。研究表明，低镁水平与焦虑和其他情绪障碍有关。
Among other things, maintaining healthy magnesium levels helps decrease excitability in the brain, Smith says. Research suggests low magnesium levels are associated with anxiety and other mood disorders.
南瓜子和南瓜子都是镁的良好来源。此外，烘烤种子并不会减弱这种超级营养素的作用。四分之一杯种子提供了您推荐的每日镁摄入量的一半左右。
Pumpkin and squash seeds are both good sources of magnesium. Plus, roasting the seeds doesn't diminish the effects of the super nutrient. A quarter-cup of seeds provides about half of your recommended daily allowance of magnesium.
3. 发酵食品
Fermented foods
研究表明，健康的发酵食品可能会在您的肠道微生物群（生活在我们肠道中的多种微生物组合）中填充健康的微生物或益生菌，有助于减轻压力的影响，史密斯说。
Research suggests that healthy fermented foods may populate your gut microbiome – the diverse mix of microorganisms living in our guts – with healthy microbes or probiotics that help reduce the effects of stress, Smith says.
发酵食品包括：
Fermented foods include:
生的/未经高温消毒的苹果醋。
开菲尔。
泡菜。
酸奶。
Raw/unpasteurized apple cider vinegar.
Kefir.
Kimchi.
Yogurt.
“请记住，烹饪会杀死这些强大的微生物，”史密斯说。
"Keep in mind that cooking kills these mighty microbes," Smith says.
4. 核桃
Walnuts
纽约市注册营养师 Abbie Gellman 说，核桃是 α-亚麻酸的极好来源，研究表明它可以作为情绪助推器。
Walnuts are an excellent source of alpha-linolenic acid, which research suggests can serve as a mood booster, says Abbie Gellman, a registered dietitian based in New York City.
2019 年发表在 Nutrients 杂志上的一项研究表明，核桃有助于对抗抑郁症。研究人员使用来自全国健康和营养检查调查的数据，分析了 26,656 个人的核桃消费和抑郁评分。研究人员写道：“与非坚果消费者相比，坚果消费者，尤其是核桃消费者的抑郁评分明显较低。”在控制了潜在的自变量后，核桃消费者的得分明显低于不吃坚果的人。 “女性的差异最大，她们比男性更有可能报告更高的抑郁评分。”
A study published in the journal Nutrients in 2019 suggests walnuts can help fight depression. Using data from the National Health and Nutrition Examination Survey, researchers analyzed walnut consumption and depression scores among 26,656 individuals. "Depression scores were significantly lower among nut consumers and particularly walnut consumers as compared to non-nut consumers," researchers wrote. After controlling for potential independent variables, walnut consumers had scores significantly lower than people who did not eat nuts. "The difference was strongest among women, who are more likely than men to report higher depression scores."
这项由加州大学洛杉矶分校大卫格芬医学院的研究人员进行的研究得到了加州核桃委员会的支持。根据作者的利益冲突声明，与加州大学洛杉矶分校的政策一致，委员会的支持对研究人员的发现或研究的发表没有任何作用或影响。
The study, by researchers with UCLA's David Geffen School of Medicine, was supported by the California Walnut Commission. In concurrence with UCLA policy, the commission's support had no role in or influence on the findings of the researchers or the publication of the research, according to the author's conflict of interest statement.
5.富含维生素C的食物
Foods high in vitamin C
Rahnama 说，研究表明，食用富含维生素 C 和其他抗氧化剂的食物可以减轻焦虑症状。 2020 年发表在 BMC Psychiatry 杂志上的一项荟萃分析得出结论：“有证据表明，维生素 C 缺乏与不良情绪和认知影响有关。”
Research suggests that consuming foods rich in vitamin C and other antioxidants can reduce symptoms of anxiety, Rahnama says. A meta-analysis published in 2020 in the journal BMC Psychiatry concludes "there is evidence suggesting that vitamin C deficiency is related to adverse mood and cognitive effects."
富含维生素 C 的水果和蔬菜包括：
Fruits and vegetables high in vitamin C include:
西兰花。
抱子甘蓝。
哈密瓜。
菜花。
克莱门汀。
柚子。
青椒和红椒。
奇异果。
菠菜。
番茄。
冬瓜。
Broccoli.
Brussels sprouts.
Cantaloupe.
Cauliflower.
Clementines.
Grapefruit.
Green and red peppers.
Kiwi fruit.
Spinach.
Tomatoes.
Winter squash.
6. 全谷物
Whole grains
全麦食品提供了大量的营养益处，可以促进平静的感觉。它们提供大量纤维，这对您的肠道功能很重要，并且是 B 族维生素的良好来源。
Whole-grain foods provide a raft of nutritional benefits that may promote feelings of calm. They provide plenty of fiber, which are important for your bowels to function, and are good sources of B vitamins.
在饮食中加入更多全谷物的方法包括：
Ways to incorporate more whole grains in your diet include:
全麦面粉制成的面包。
藜麦。
糙米。
麦片。
小米。
Breads made from whole wheat flour.
Quinoa.
Brown rice.
Oatmeal.
Millet.
根据梅奥诊所的说法，吃全谷物也有镇静作用。这是因为人们相信碳水化合物会增加大脑中血清素的含量，从而增强平静感。
Eating whole grains can also have a calming effect, according to the Mayo Clinic. That's because it's believed that carbs increase the amount of serotonin in your brain, which can boost feelings of serenity.
7. 薄荷茶
Peppermint tea
田纳西州纳什维尔的注册营养师卡曼·迈耶 (Karman Meyer) 说，如果您在睡前感到焦虑或压力大，薄荷茶“可以帮助平静心灵和放松身体”。她还是 2019 年出版的《吃到睡：吃什么以及何时吃才能睡个好觉——每晚》一书的作者。
If you're feeling anxious or stressed before bedtime, peppermint tea "can help calm the mind and ease the body," says Karman Meyer, a registered dietitian based in Nashville, Tennessee. She's also the author of the book "Eat to Sleep: What to Eat and When to Eat It for a Good Night's Sleep – Every Night," which was released in 2019.
迈耶说，薄荷茶含有薄荷醇，这是一种天然的肌肉松弛剂。此外，薄荷茶是一种凉茶，这意味着它天然不含咖啡因，“因此无需担心咖啡因让您彻夜难眠，”迈耶说。
Peppermint tea has menthol, which is a natural muscle relaxant, Meyer says. Furthermore, peppermint tea is an herbal tea, meaning it's naturally caffeine-free, "so no need to worry about caffeine keeping you up at night," Meyer says.
2019 年发表在《自然》杂志上的一篇文章指出，研究人员发现喝茶会降低压力荷尔蒙皮质醇的水平。 “而且长期健康益处的证据也正在出现：每天至少喝（约半杯）绿茶，”文章称，似乎可以降低患抑郁症和痴呆症的风险。
An article published in 2019 in the journal Nature notes that researchers have found that drinking tea lowers levels of the stress hormone cortisol. "And evidence of long-term health benefits is emerging, too: drinking at least (about half a cup) of green tea a day," seems to lower the risk of developing depression and dementia, according to the article.
8. 不同种类的牛奶
Different types of milk
根据 2021 年 2 月发表在《睡眠医学评论》杂志上的文献综述，一些研究表明，维生素 D 可能有助于改善情绪和改善睡眠。俄亥俄州克利夫兰诊所的注册营养师克里斯汀·柯克帕特里克 (Kristin Kirkpatrick) 说，一些研究表明，维生素 D 可以帮助减轻抑郁症状。
Some research suggests that vitamin D is may be helpful in boosting mood and improving sleep, according to a review of literature published in February 2021 in the journal Sleep Medicine Reviews. Some research suggests that vitamin D can help mitigate symptoms of depression, says Kristin Kirkpatrick, a registered dietitian with Cleveland Clinic in Ohio.
牛奶可以是维生素 D 的良好来源。除了牛奶之外，还有许多富含维生素 D 的植物性牛奶。
Milk can be a good source of vitamin D. In addition to cow's milk, there are a wide array of plant-based milks that are fortified with vitamin D.
可供选择的牛奶系列包括：
The array of milks to choose from include:
杏仁奶。
牛奶
腰果牛奶。
椰奶。
无乳糖牛奶
燕麦牛奶。
豌豆牛奶。
牛奶包括全脂、低脂和无脂选择。
Almond milk.
Cow's milk
Cashew milk.
Coconut milk.
Lactose-free milk
Oat milk.
Pea milk.
Cow's milk includes whole-fat, reduced-fat and no-fat options.
9. 黑巧克力
Dark chocolate
如果您喜欢黑巧克力，2019 年发表在《抑郁与焦虑》杂志上的研究提供了好消息：这种美味的食物“可能与临床抑郁症状的几率降低有关”。研究人员调查了 13,626 名 20 岁及以上的美国成年人，了解他们食用巧克力（包括黑巧克力）和抑郁症状的情况。研究人员发现，报告食用黑巧克力的人“出现临床相关抑郁症状的几率显着降低”。研究人员写道，食用非黑巧克力与降低抑郁症状的几率并不存在相同的关联。
If you like dark chocolate, research published in 2019 in the journal Depression & Anxiety provides good news: The tasty treat "may be associated with reduced odds of clinically depressive symptoms." Researchers surveyed 13,626 U.S. adults age 20 and older about their consumption of chocolate, including dark chocolate, and depressive symptoms. People who reported consuming dark chocolate had "significantly lower odds of clinically relevant depressive symptoms," researchers found. Eating non-dark chocolate didn't suggest the same association with lower odds of depressive symptoms, researchers wrote.
因此，食用黑巧克力可以促进平静的感觉，而不必吃太多糖，Rahnama 说。如果您因为患有糖尿病或想减肥而不得不注意糖的摄入量，请咨询注册营养师。
Consuming dark chocolate therefore can promote feelings of calm without having to eat too much sugar, Rahnama says. If you have to watch your sugar intake because you're diabetic or are trying to lose weight, check with a registered dietitian.
