Food that helps reduce anxiety


Millions of individuals throughout the world suffer from anxiety, which is a common condition. Different people suffer different symptoms and some just occasionally. However, a generalized anxiety disorder may be present if symptoms persist for six months or more (GAD).

Both psychological and physical symptoms of GAD include:

  • Fear
  • Tension, stress, and pressure
  • Excessive concern with recurring issues and events
  • Irritability
  • Having trouble focusing
  • Relationship problems at work, socially, and personally
  • Increased heart rate and palpitations in the chest
  • Muscular tenseness
  • Tightness in chest

Only approximately a third of those who experience anxiety seek therapy, despite the fact that specific therapies and drugs can ease the strain this disorder causes. The critical significance of diet in assisting with anxiety management is something I cover in my practice when describing therapy choices.

Along with healthy suggestions like eating a balanced meal, staying hydrated, and limiting or avoiding alcohol and caffeine, there are various additional dietary considerations that might help lower anxiety. For instance, complex carbohydrates assist maintain a more stable blood sugar level, which promotes a calmer state of mind since they are processed more gradually.

Here are a few tips a person should take into consideration:

  • Pick foods like complex carbohydrates to increase the soothing brain chemical serotonin. Choose whole grain cereals and bread instead of sweet snacks or drinks.
  • Breakfast should include protein to provide you with energy and maintain stable blood sugar levels.
  • As they increase anxiety after eating, limit or avoid alcohol and caffeine. Both have an impact on your sleep and may make you tense.
  • Hydrate yourself. Dehydration can alter one’s mood.

Science-based food evidence

Some science-based food evidence which helps in fighting anxiety are as follows:

  1. Fatty fish

Omega-3s are rich in fatty fish like salmon, mackerel, sardines, trout, and herring. Fatty acids of the omega-3 variety have a significant impact on mental and cognitive functioning.


EPA and DHA control neurotransmitters, lessen swelling and support brain health. A 2018 research discovered a link between treatment with omega-3 polyunsaturated fatty acids and fewer symptoms of anxiety. Participants who displayed indications of clinical anxiety felt the effects more strongly. At least two portions of fatty fish should be eaten per week, according to current standards. Eating salmon three times per week was proven to lower self-reported anxiety in research on men.

Vitamin D

Vitamin D insufficiency is being linked more and more by researchers to anxiety and other mood problems. Though further research is required, research has connected depression and anxiety features to low blood levels of vitamin D. Instead than just eating fatty fish, those with vitamin D deficiencies should think about taking high-dose supplements.

  1. Eggs

Another great protein source is eggs. They include all the essential amino acids the body needs for growth and development since they are a complete proteins.

Tryptophan is an amino acid that is found in eggs and it helps in the production of a hormone called serotonin. Serotonin is a chemical neurotransmitter that helps control emotion, sleeping, cognition, and behavior. It is found in the brain, gut, and blood platelets. Serotonin is believed to enhance brain function and reduce anxiety. Foods and medications containing serotonin do not directly give serotonin to the brain since they cannot cross the blood-brain barrier, but they can cause chemical reactions that increase the brain’s levels of serotonin.

  1. Pumpkin seeds

A great supply of potassium is found in pumpkin seeds, which helps control blood pressure and maintain electrolyte balance. An earlier study from 2008 discovered that higher levels of cortisol, a stress hormone released by the adrenal glands, were linked to decreased potassium and magnesium levels. Consumption of foods that are high in potassium, including bananas and pumpkin seeds, might help in reducing the signs and symptoms of stress and anxiety.

  1. Turmeric

Spices like turmeric are frequently utilized in Southeast Asian and Indian cuisine. Curcumin, the active component in turmeric, may assist people with anxiety by lowering inflammation and stress, two factors that frequently rise in people with psychiatric conditions like anxiety and depression. According to a 2015 study, persons with obesity who took 1 g of curcumin daily reported feeling less anxiousness. If someone is interested in items with high doses of curcumin, they should talk to their doctor about taking supplements.

  1. Green tea

Theanine, an amino acid found in green tea, has been under increased study due to its conceivable effects on mood disorders. Theanine may boost serotonin and dopamine production and has relaxing and anti-anxiety properties. According to a 2017 analysis, 200 mg of theanine increased self-reported tranquility and relaxation while lowering stress in human trials.

Your diet might assist your pure mental health, lessen anxiety symptoms, and also support greater brain health in addition to medication & therapy. Particularly, barely processed foods that are very rich in antioxidants seem more advantageous.

However, there isn’t enough evidence to back up using food as a first-line treatment for anxiety; therefore it shouldn’t take the place of any treatments or prescriptions prescribed by a medical practitioner. You can take Online Counseling for addressing anxiety symptoms immediately. Counseling Online along with the above foods in your diet is a fantastic strategy to enhance general well-being and brain function.


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