Foods That Help Reduce Anxiety

Anxiety is a common problem for many people and research shows that some there are a lot of foods that help reduce anxiety.

People can make a variety of lifestyle changes to help manage their anxiety. Eating a diet high in vegetables, fruit, legumes, whole grains, and lean protein can be helpful.

A diet rich in whole grains, vegetables, and fruits is a healthier option than eating a lot of simple carbohydrates found in processed foods.

When you eat is also important. Don’t skip meals. Doing so may result in drops in blood sugar that cause you to feel jittery, which may worsen underlying anxiety.

The gut-brain axis is also very important, since a large percentage (about 95%) of serotonin receptors are found in the lining of the gut. Research is examining the potential of probiotics for treating both anxiety and depression.

Let’s have a look at some foods that help reduce anxiety,

Zinc Rich Foods

Foods rich in zinc such as oysters, cashews, liver, beef, and egg yolks have been linked to lowered anxiety.

Individuals with anxiety demonstrated lower plasma zinc levels compared with neurotypical control participants. Furthermore, zinc antioxidant supplementation was shown to improve anxiety symptoms.

Turmeric

Turmeric is a spice that contains curcumin, a compound studied for its role in promoting brain health and preventing anxiety disorders.

Curcumin also has powerful antioxidant and anti-inflammatory properties that have been shown to prevent damage to brain cells.

These effects are partly due to curcumin’s ability to reduce inflammatory markers, such as cytokines, which are often linked with anxiety development.

Additionally, curcumin consumption has been shown to increase blood antioxidant levels, which tend to be low in individuals with anxiety.

More human research is needed to confirm all of these effects, but if you suffer from anxiety, incorporating turmeric into your diet is certainly worth a try.

Fatty fish

Fatty fish, such as mackerel, trout, and seabass, could help decrease anxiety levels—even in those without anxiety disorders—due to their high omega-3 fatty acid content.

Observational studies have tied lower levels of omega-3 polyunsaturated fatty acids (PUFAs) and omega-6 PUFAs with depression and inflammation.

Dark Chocolate

Incorporating some dark chocolate into your diet may also be helpful for easing anxiety.

Dark chocolate contains flavonols, which are antioxidants that may benefit brain function. They do this by improving blood flow to the brain and promoting its ability to adapt to stressful situations.

These effects may allow you to adjust better to the stressful situations that can lead to anxiety and other mood disorders.

Eating dark chocolate has also been shown to increase levels of the neurotransmitter serotonin, which may help reduce the stress that leads to anxiety.

Chamomile

Chamomile is an herb that may help reduce anxiety. It contains high amounts of antioxidants proven to reduce inflammation, which might decrease the risk of anxiety.

Several studies have examined the association between chamomile and anxiety relief.

They’ve found that those diagnosed with a generalized anxiety disorder (GAD) experienced a significantly greater reduction in symptoms after consuming chamomile extract.

While these results are promising, most studies have been conducted on chamomile extract.

More research is necessary to evaluate the anti-anxiety effects of chamomile tea, which is most commonly consumed.

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