- The food you eat plays a significant role in your mood and can help ease stress and anxiety.
- Berries, turmeric, fermented foods, green tea, chamomile tea, walnuts, oatmeal, and Greek yogurt are examples of foods that can help reduce anxiety and stress.
- These foods contain beneficial nutrients such as antioxidants, probiotics, magnesium, tryptophan, and B vitamins that are essential for mental health and wellbeing. Exercise is also a great way to reduce anxiety.
he food you eat plays a huge role in your mood.
Eating real, whole foods and avoiding processed foods can help ease stress and anxiety. There are many types of food that can make you feel better—let's dive into some of the best!
Berries are rich in antioxidants, which have been proven to help reduce anxiety and stress hormones. Berries are also high in fiber, vitamin C, vitamin K, vitamin E, and B6—all great for the brain and nervous system!
Berries contain potassium for balancing blood sugar levels (anxiety is often associated with diabetes), manganese for detoxification and antioxidant protection from free radicals in the body (which can damage cells), and magnesium for improved sleep quality (and insomnia is another symptom of anxiety).
Turmeric is a well-known anti-inflammatory. It's also a good source of vitamin B6 and magnesium, which can help with anxiety.
If you're looking for the most effective way to take turmeric, studies show it's best when consumed in capsule form. You can also use turmeric in cooking or drink it in tea.
3. Fermented Foods
Fermented foods are also great for your gut. In the process of fermenting foods, good bacteria (probiotics) is created that helps improve your digestion, immune system, and overall health.
So what are fermented foods? They're usually made with milk or soy products and have been eaten for centuries in many cultures around the world. You can find them at most grocery stores these days - they come in a variety of forms including yogurt, kefir and kombucha tea.
4. Green Tea
Green tea has been shown to have a positive effect on anxiety and mood. It contains caffeine, which is a stimulant and can help counteract the anxiety-inducing effects of the stress hormone cortisol. Green tea also contains L-theanine, an amino acid that has been linked to a reduction in symptoms of anxiety.
Green tea is also an excellent source of antioxidants and vitamins and minerals like vitamin C, E, B1 and B2. This can help reduce oxidative stress that may contribute to feelings of anxiety or depression.
If you want to try green tea for your anxiety but don't want all that caffeine, there are decaffeinated versions available.
Learn more: The Best Teas for Your Health
5. Chamomile Tea
Chamomile tea is a great source of magnesium, which can help reduce anxiety by relaxing the body. Magnesium also helps to counteract cortisol, the hormone associated with stress and anxiety. It's also high in theanine, an amino acid that has been shown to promote relaxation when you consume it as part of your daily routine.
Chamomile tea is also rich in B vitamins, which help fight feelings of stress and fatigue—two factors contributing to anxiety symptoms!
Walnuts are an excellent source of omega-3 fatty acids, which are beneficial to your heart. They’re also a good source of vitamin E, which helps maintain healthy skin. The B6 in walnuts can help regulate serotonin levels in the brain and reduce anxiety symptoms.
In addition to these nutrients, walnuts offer many other benefits—they have plenty of fiber and protein (which you need to stay full), they taste great on their own or as part of a trail mix—and they can be eaten raw or roasted!
Oatmeal is not the most exciting food, but it's a great source of fiber, magnesium and tryptophan (a feel-good chemical that helps reduce anxiety). It also contains manganese and selenium—two minerals that have been shown to have a role in reducing anxiety.
8. Greek Yogurt
While you may not have thought of Greek yogurt as a food that can help with anxiety, it's actually a great option. That's because this low-calorie, high-protein snack contains plenty of probiotics—the good bacteria in your gut that are essential for both your digestive system and mental health.
You may also be surprised to learn that yogurt is rich in magnesium. Magnesium has been shown to reduce stress levels and improve sleep quality, which can help you feel less anxious and more relaxed during the day.
Greek yogurt is also high in tryptophan: an amino acid the body uses to produce serotonin (the neurotransmitter linked with mood regulation).
If you’re feeling stressed out, it’s critical to pay attention to what you eat and drink.
The foods we recommend have proven benefits for reducing stress levels and improving mood. And don't forget: exercise is also a great way to reduce anxiety!