Top 10 Foods For Anxiety
This seems to be one of the most common symptoms that clients come and see me about, so I thought I’d put a top ten list together for you.
Anxiety is a common condition that can affect anyone, leading to feelings of worry, nervousness, or unease. While there are many ways to manage anxiety, including therapy and medication, diet can also play a significant role in reducing symptoms. Here are ten foods that are evidenced to help alleviate anxiety:
Blueberries
Blueberries are rich in antioxidants and vitamin C, which help protect and repair cells and combat stress. They also contain flavonoids that may improve brain function and reduce inflammation, contributing to a calmer mind.
2. Dark Chocolate
Dark chocolate contains magnesium, which can help relax muscles and reduce anxiety. It also increases serotonin levels, which can improve mood. Choose dark chocolate with at least 70% cocoa content for the best benefits.
3. Chamomile Tea
Chamomile tea is well-known for its calming effects. It contains antioxidants and anti-inflammatory properties that may help reduce anxiety symptoms. Sipping on chamomile tea can promote relaxation and improve sleep quality.
4. Salmon
Salmon is high in omega-3 fatty acids, which have been shown to reduce anxiety by lowering inflammation and promoting brain health. It also contains vitamin D, which can help regulate mood.
5. Turmeric
Turmeric contains curcumin, a compound with powerful anti-inflammatory and antioxidant properties. Curcumin can boost brain health and improve mood, making it a helpful addition to an anxiety-reducing diet.
6. Yoghurt
Yoghurt and other fermented foods are rich in probiotics, which can improve gut health. A healthy gut microbiome is linked to better mood and reduced anxiety, as the gut-brain connection plays a significant role in emotional health.
7. Green Tea
Green tea contains L-theanine, an amino acid that promotes relaxation and reduces stress without causing drowsiness. The combination of L-theanine and caffeine in green tea can improve focus and calm the mind.
8. Avocados
Avocados are high in B vitamins and healthy fats, which are crucial for brain health. B vitamins, particularly B6 and B9 (folate), help produce neurotransmitters like serotonin and dopamine, which regulate mood and reduce anxiety.
9. Almonds
Almonds are a great source of magnesium, which has been shown to reduce anxiety and improve sleep quality. They also contain healthy fats and fibre, promoting overall health and stability in mood.
10. Spinach
Spinach and other leafy greens are rich in magnesium and folate, both of which can help alleviate anxiety. Magnesium plays a crucial role in nerve function and relaxation, while folate helps produce serotonin, a neurotransmitter that regulates mood.
Tips
Incorporating these foods into your diet can help manage anxiety and promote overall mental well-being. Remember, while diet plays a significant role, it’s also essential to maintain a balanced lifestyle that includes regular physical activity, adequate sleep, and stress management techniques. If you are struggling with anxiety, consider reaching out to a healthcare professional for personalised advice and support. As a nutritional therapist, I can work with your GP or healthcare practitioner to offer a holistic approach.
It is by no means all-encompassing and feel free to contact me if you want a more personalised in-depth protocol.
References:
(2018) Brain Food: GCBH recommendations on Nourishing Your Brain Health [Preprint]. doi:10.26419/pia.00019.001.
Banjar, N.S. et al. (2022) ‘How healthy foods can help deal with mental health issues’, How Healthy Foods Can Help Deal With Mental Health Issues [Preprint]. doi:10.53555/sfs.v9i4.2611.
Batista, P. et al. (2023) ‘Kombucha: Challenges for health and mental health’, Foods, 12(18), p. 3378. doi:10.3390/foods12183378.
Ghosh, D. (2021) ‘Role of food or food component in Brain Health’, Nutraceuticals in Brain Health and Beyond, pp. 3–13. doi:10.1016/b978-0-12-820593-8.00002-1.
Young, C. (2018) ‘Foods for depression’, Help Yourself Towards Mental Health, pp. 101–106. doi:10.4324/9780429475474-15.
‘Diet, microbiome, and human health’ (2015) Health Benefits of Fermented Foods and Beverages, pp. 212–245. doi:10.1201/b18279-8.