Reduce Anxiety With These 17 Foods

You have no doubt heard the expression that you are what you eat.

That means your diet plays a very important role in both your physical and mental health.

If you put the wrong type of fuel in your car, then your car won’t run well (or at all) – and the same goes for your body.

Today’s diet is full of artificial colours and flavours, as well as man-made chemicals, most of which (maybe as many as 3,000) have never been safety tested or officially approved by organizations such as the FDA in the USA.

In fact, it’s estimated that, in America, processed foods account for nearly three quarters of the average diet.

The following foods and ingredients are likely culprits in having a negative effect on our mental state:

• Artificial Sweeteners
• Alcohol
• Caffeine
• Coffee
• Fast Food
• High-Sodium Foods
• Hydrogenated Oil
• Sugar
• Tofu
• Trans Fats
• Wheat Bran

These all affect our mood and mental state because of the way some of their constituent chemicals interact with our body.

So, of there are some foods that can make anxiety, stress, and depression worse, it stands to reason that there are other foods that can reduce those problems.

Here is a list of 17 foods that will do just that.

Acai Berries

Although acai was a trending “superfood” a few years ago, touting benefits such as weight loss, their real benefit comes from the high levels of phytonutrients and antioxidants.

Almonds

These nuts (for those who are not allergic to them, of course) contain three components that can all help reduce anxiety- healthy fats, iron, zinc.

Health fats are an important part of a balanced diet.

Low iron levels are linked to brain fatigue.

And zinc is a crucial nutrient that helps keep your mood balanced.

Asparagus

Well-known for managing UTIs and rheumatism, it’s also proven to be helpful in reducing anxiety because it’s a natural antidepressant.

Avocado

Also known as Alligator Pears, they are packed with healthy fats, magnesium, potassium, protein, Vitamin B, and Vitamin E.

Potassium is an essential mineral that helps regulate various brain functions, as well as the heart and digestive systems.

A lack of potassium can therefore cause apprehension, fear, and worry.

Potassium also helps control the effects of salt, which is a form of sodium and which is listed above as a cause of anxiety.

It is also hard to meet the RDA of 4,700 mg per day (for adults) from many foods, which is why avocados are such a great source of this vital nutrient.

Like potassium, magnesium can also help improve your mood.

B vitamins are needed by almost all parts of the body, especially neurotransmitter functions, so a shortage of these vitamins can easily affect your overall mood.

And lastly, there is substantial evidence that a deficiency of Vitamin E can cause both anxiety and depression. At least one study concludes it’s actually more effective than Prozac.

Blueberries

Like Acai Berries, these are full of phytonutrients and antioxidants.

They are also reported as boosting serotonin.

Brazil Nuts

These nuts (again, for those not allergic to them) are high in selenium, which not only reduces inflammation (a possible biomarker for anxiety) but also is another great antioxidant.

Note that too much selenium can have side-effects, to three to four Brazil nuts per day is ample, or less if you are taking selenium supplements.

Brazil nuts are also a good source of Vitamin E, another antioxidant that is linked to anxiety reduction.

Dark Chocolate

Now we get to my favourite – chocolate, and the darker the better!

One 2014 study concluded that as little as 40 g (which is just under 1.5 ounces) of dark chocolate can help alleviate perceived anxiety.

It’s also a rich source of polyphenols, especially flavonoids, which are antioxidants suspected to reduce inflammation in the brain and improve blood flow.

Another key component of dark chocolate is tryptophan, which is used to create mood-enhancing neurotransmitters such as serotonin.

And lastly, it contains magnesium, which can reduce symptoms of depression.

Observational studies (i.e. they are not backed up by hard data) report mood improvement after eating dark chocolate, but this is purely anecdotal at this stage.

Oh, and BTW, when I say dark chocolate, I’m talking about chocolate where the cocoa content is at least 70%.

However tempted you may be, though, it’s best to restrict your dark chocolate consumption to 40g per serving!

Eggs

These are high in protein, and they also contain essential amino acids which are used to produce neurotransmitters such as dopamine and serotonin.

Foods Rich In Vitamin C

Vitamin C is an immune system booster as well as an aid to reducing anxiety and stress.

And if you were asked to name a food that is rich in Vitamin C, the first thing to come to mind would probably be oranges.

Other foods rich in Vitamin C, which can also therefore help, include:

• bell peppers
• broccoli
• guavas
• kale
• kiwi fruit
• papaya
• snow peas
• strawberries
• tomatoes

However, be careful – many orange juices contain a ton of sugar, so it’s better to eat the fresh fruit if you can.

Leafy Greens

Included in this category are arugula (known as rocket in some countries), kale, Swiss chard, and spinach.

They are, generally, another excellent source of antioxidants, as well as various vitamins, magnesium, calcium, potassium, and iron.

Not only good for improving your body’s response to anxiety and stress, they can also help your body’s internal systems to function optimally.

Maca Root

It may be hard to find the actual root in your local supermarket, but the powdered version is easier to come by, especially in health food stores.

It’s believed that maca root has more phytonutrients than almost any other type of fruit and vegetable. It also contains iron and magnesium, which are both vital nutrients for controlling anxiety.

Pumpkin Seeds

These are an excellent source of magnesium, potassium, tryptophan, and zinc

Note, though, that you should choose raw and unsalted pumpkin seeds to achieve the maximum benefits.

Salmon

Almost all of the so-called “fatty fish”, such as salmon, but also including herring, mackerel, sardines, and trout, are high in omega-3 oils, which are crucial to overall health, but especially brain health.

Most people get too little omega-3 and too much omega-6 (which you’ll typically find in oils such as safflower, grapeseed, corn, walnut, sunflower, and general vegetable oils), but this imbalance can actually lead to mood disorders, including anxiety.

Omega-3 oils include two crucial components – eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA) – that regulate the production of neurotransmitters, promote healthy brain function, and reduce inflammation.

One word of warning though – many fish, throughout the world these days, are highly contaminated (e.g. with mercury and even prescription drugs that are flushed away), so the best source for fatty fish is Alaskan wild salmon.

Not only are farmed salmon less nutritious, there is a greater chance that they will contain unwanted and unhealthy contaminants.

Seaweed

Rich in nutrients generally, it is high in magnesium, with some varieties (e.g. kelp) being rich in tryptophan too.

The benefits of adding seaweed to your diet are similar to those of consuming whole grains (see below), but are a better choice for those who are gluten-sensitive.

Turkey

Although turkey is a great source of several vitamins (e.g. B6 and B12) and mineral (e.g. choline, niacin, selenium, and zinc), it’s the tryptophan that’s the reason why it’s on this list.

(BTW, on the plus side, dark turkey meat typically contains more vitamins and minerals than white turkey meat, while on the negative side, it also has more calories and fat and calories.)

Tryptophan is an amino acid that is required by the body for synthesizing serotonin, one of our main neurotransmitters.

Studies have shown that increased tryptophan consumption reduces symptoms of both depression and anxiety.

Other foods rich in this amino acid include cheese, eggs, (raw) pumpkin seeds, and whole grains.

Whole Grains

Assuming you are able to eat whole grains without any problems, then they can help anxiety because they contain magnesium and tryptophan. Additional benefits, not necessarily related to mood or mental health, include additional nutrients that are commonly stripped from many modern processed foods.

Foods made from whole grains can include bread and pasta, for example – they tend to be chewier than the foods you may be used to, but the extra chewing is worth the effort for the benefits they bring.

Yoghourt

This food contains healthful bacteria, including Lactobacillus and Bifidobacteria, and given the connection between gut health (where the majority of the body’s immune system actually resides) and brain health, it makes sense that eating a food that contain probiotics (which improve gut health) can also have a positive effect on mental health and mood.

Other fermented foods include cheese, kimchi, sauerkraut, as well as fermented soy products. (Note – if the soy product is not made from fermented soy, do not touch it!)

Conclusion

Most people should be able to find several items in the above list that they can cope with – even I could.

In fact, while I’m no fan of salads and greens, I am able to drink a smoothie made with leafy greens such as kale and Swiss chard without any problems at all.

And that’s a useful tip – smoothies are a great way to combine various ingredients together in a way that makes it easy to get down.

Also, don’t overlook mixing some of these foods together to make an entire anxiety-reducing meal. For example, a salad containing turkey, spinach leaves, bell peppers, eggs, whole grain pasta, avocado and a few nuts, with maybe a yoghourt-based dressing, would give you a whole ton of antioxidants and other important nutrients.

And if you find something you particularly enjoy that seems to work for you, don’t forget to write down the recipe in your journal. (See the report on this subject for more information.)

Additional Resources

These are suggestions for those who wish to delve deeper into any of the above:

1. Nutrition Essentials for Mental Health