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Oct 1, 2024 · Many foods that may offer anxiety relief share certain characteristics, including being high in: Omega-3 fatty acids. Protein. Fiber. Vitamin B12. Magnesium. Probiotics. Here are 30+ foods that check some of those boxes. Salmon and other fish. If you’re fishing for an ideal food to address anxiety, wild salmon is a great catch. Advertisement.
- Brianna Elliott, RD
- Salmon. Salmon may be beneficial for reducing anxiety. It contains nutrients that promote brain health, including vitamin D and the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) (2, 3, 4, 5).
- Chamomile. Chamomile is an herb that may help reduce anxiety. It contains both antioxidant and anti-inflammatory properties, which may help lower inflammation associated with anxiety (13, 14, 15).
- Turmeric. Turmeric is a spice that contains curcumin — a compound studied for its role in promoting brain health and preventing anxiety disorders (19, 20).
- Dark chocolate. Incorporating some dark chocolate into your diet may also help ease anxiety. Dark chocolate contains flavonols, such as epicatechin and catechin, which are plant compounds that act as antioxidants.
- Lindsay Funston
- Avocado. Consuming regular portions of avocado might help with anxiety due to its vitamin B content. Research has linked B-vitamin-rich foods to reduced symptoms and lower feelings of anxiety.
- Blueberries. Eating blueberries could be helpful for stress. Blueberries are rich in antioxidants, which help delay and prevent cell damage. A study published in 2019 found that, in postmenopausal people, increased dietary antioxidants lowered anxiety scores.
- Calcium-Rich Foods. A study published in 2022 found that increasing your calcium intake may be helpful for your mood. Calcium-rich foods include dairy products like milk and yogurt and vegetables like spinach and kale.
- Eggs. Anxiety symptoms depend on hormones, like serotonin and dopamine, within your central nervous system. Egg yolks contain vitamin D, which can aid in nervous system function.
- Jillian Kubala, MS, RD
- Matcha powder. This vibrant green tea powder is popular among health enthusiasts because it’s rich in L-theanine, a non-protein amino acid with powerful stress-relieving properties.
- Swiss chard. Swiss chard is a leafy green vegetable that’s packed with stress-fighting nutrients. Just 1 cup (175 grams) of cooked Swiss chard contains 36% of the recommended intake for magnesium, which plays an important role in your body’s stress response (8, 9).
- Sweet potatoes. Eating whole, nutrient-rich carb sources like sweet potatoes may help lower levels of the stress hormone cortisol (11). Although cortisol levels are tightly regulated, chronic stress can lead to cortisol dysfunction, which may cause inflammation, pain, and other adverse effects (12).
- Kimchi. Share on Pinterest. Kimchi is a fermented vegetable dish that’s typically made with napa cabbage and daikon, a type of radish. Fermented foods like kimchi are packed with beneficial bacteria called probiotics and high in vitamins, minerals, and antioxidants (15).
Mar 17, 2023 · Discover which foods and drinks can contribute to anxiety and which ones can help reduce symptoms. Read our expert guide on managing anxiety through your diet.
Aug 28, 2019 · In addition to healthy guidelines such as eating a balanced diet, drinking enough water to stay hydrated, and limiting or avoiding alcohol and caffeine, there are many other dietary considerations that can help relieve anxiety.
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Apr 11, 2023 · We all deal with stress and anxiety in one way or another. Try these 21 nutrient-packed fruits, vegetables, whole grains and more to manage stress and boost your mood.
