Key takeaways
• Salmon contains nutrients that promote brain health, including vitamin D and omega-3 fatty acids EPA and DHA, which may help reduce inflammation associated with anxiety and depression.
• Dark chocolate contains flavonols that may benefit brain function, have neuroprotective effects, and help you adjust better to stressful situations that can lead to anxiety and other mood disorders.
• Green tea contains L-theanine, an amino acid shown to have positive effects on brain health and anxiety by potentially preventing nerves from becoming overexcited and increasing calming neurotransmitters like GABA, dopamine, and serotonin.
Anxiety is one of the most prevalent mental health conditions, affecting approximately
.
The term “anxiety” is an umbrella term that’s used to describe various disorders, including:
Anxiety is generally characterized by constant feelings of tension, worry, and nervousness.
In many cases, medication is often required as the main course of treatment. However, there are
you can use to help reduce anxiety symptoms, from exercising to breathing techniques.
Certain foods can also help support brain function and lower the severity of your symptoms. This article reviews 9 foods and beverages that may help ease anxiety.
Salmon may be beneficial for reducing anxiety.
In particular, a diet rich in eicosapentaenoic acid (EPA) and DHA is associated with lower rates of anxiety.
these fatty acids may reduce inflammation and prevent brain cell dysfunction, which is common in people with anxiety.
A diet rich in omega-3 fatty acids may also , allowing you to better handle stressors that trigger anxiety symptoms.
has also been studied for its positive effects in reducing symptoms of anxiety and depression. A
showed that vitamin D supplementation was associated with lower rates of negative mood disorders.
For the most benefit, try adding
to your diet 2 to 3 times per week.
is an herb that may help reduce anxiety. It contains both antioxidant and anti-inflammatory properties, which
associated with anxiety.
gamma-aminobutyric acid (GABA)
Chamomile may also
the hypothalamic-pituitary-adrenocortical (HPA) axis, a central part of the body’s stress response.
Some studies have examined the association between chamomile extract and anxiety relief.
A
in 179 people with generalized anxiety disorder (GAD) experienced a significantly greater reduction in symptoms after consuming 1,500 milligrams of chamomile extract per day compared to those who did not.
While results are promising, most studies have been conducted on chamomile extract. More recent research is necessary to evaluate the anti-anxiety effects of chamomile tea, which is most commonly consumed.
Turmeric is a spice that contains
, a compound
researchers have been studying
for its role in promoting brain health and preventing anxiety disorders.
Known for its high antioxidant and anti-inflammatory properties, curcumin may help prevent damage to brain cells related to chronic inflammation and oxidative stress.
Moreover, a
suggests curcumin may increase the conversion of alpha-linolenic acid (ALA), an
found in plants, to DHA more effectively and increase DHA levels in the brain.
A
in 80 people with diabetes found daily supplementation of nano-curcumin — a smaller, more bioavailable form of curcumin — for 8 weeks resulted in significantly lower anxiety scores compared to a placebo.
Though promising, most studies observed the effects of curcumin supplementation rather than obtaining curcumin from
. Therefore, more research is needed in this area.
Incorporating some dark chocolate into your diet may also help ease anxiety.
contains flavonols, such as epicatechin and catechin, which are plant compounds that act as antioxidants.
A
suggests that the flavonols found in dark chocolate may benefit brain function and have neuroprotective effects. In particular, flavonols may increase blood flow to the brain and enhance cell-signaling pathways.
These effects may allow you to adjust better to stressful situations that can lead to anxiety and other mood disorders.
A
also suggests that dark chocolate’s role in brain health may simply be due to its taste, which can be comforting for those with mood disorders.
And a
of 13,626 participants found those who consumed dark chocolate had significantly lower symptoms of depression compared to those who seldom ate dark chocolate.
While this is promising, more research investigating dark chocolate’s long-term effects on anxiety and mood is needed. Further,
is best consumed in moderation, as it’s high in calories and easy to overeat. For best results, enjoy a 1- to 1.5-ounce serving at a time.
Though still an emerging field of research, probiotics may support the gut-brain axis — an intricate system between the gastrointestinal tract and the brain. In particular,
healthy gut bacteria may be linked with better mental health.
Further,
like yogurt
and brain function by reducing inflammation and increasing the production of mood-boosting neurotransmitters, such as serotonin.
According to a
, consuming probiotic yogurt daily for 6 weeks was associated with improved anxiety, stress, and quality of life in postmenopausal females.
Though a promising field of research, more human trials are needed to explore the direct relationship between yogurt consumption and anxiety.
It’s also important to note that not all
contains probiotics. For the benefits of probiotics, choose a yogurt with live active cultures listed as an ingredient.
Green tea contains
, an amino acid that
has shown may have positive effects on brain health and anxiety, according to this
.
In a
, participants who consumed a beverage containing L-theanine reported significantly lower subjective stress and
, a stress hormone linked with anxiety.
These effects may be due to L-theanine’s potential to prevent nerves from becoming overexcited. Additionally, L-theanine may increase GABA, dopamine, and serotonin, neurotransmitters that have been shown to have anti-anxiety effects.
Moreover,
contains
epigallocatechin gallate (EGCG)
, an antioxidant suggested to promote brain health. It may play a role in reducing certain symptoms by also increasing GABA in the brain.
Interestingly, the combination of L-theanine, EGCG, and other compounds found within green tea appears to play a
in promoting calmness and alleviating anxiety and may be more effective together than as separate ingredients.
That said, more research is needed.
are a great source of several nutrients thought to promote brain function, including vitamin E and healthy fats.
In fact, some animal studies have found that almonds
and inflammation, which could be involved in the development of anxiety.
Almonds may also offer other mood-boosting properties.
For instance, a
found that increased consumption of
, including almonds, was associated with decreased symptoms of depression.
A
in 3,172 adults showed that males who consumed the highest amount of nuts were 66% less likely to experience anxiety than those who consumed the lowest amount. However, this association was not observed for females.
Therefore, more high quality studies are needed to understand how almonds may impact mood and anxiety.
Blueberries are high in vitamin C and other antioxidants, such as flavonoids, that have been
to improve
and relieve anxiety.
A 4-week
found that daily supplementation with wild
was linked to fewer self-reported symptoms of depression in 64 adolescents.
Recent
also suggest that certain compounds found in blueberries may reduce oxidative stress and ease symptoms of depression and anxiety.
Other
have even found that increased intake of
, such as blueberries, may be tied to a lower risk of anxiety.
Still, additional studies are needed to evaluate the effects of blueberries on anxiety.
Eggs are an excellent source of
, a neurotransmitter that may be beneficial for anxiety symptoms.
According to a
, inadequate protein intake and tryptophan — both of which are plentiful in eggs — could be associated with higher anxiety levels.
also contain vitamin D, with around 6% of the recommended Daily Value (DV) in
.
However, while several of the nutrients in eggs may be beneficial, further research is necessary to understand the effects of eggs on anxiety specifically.
While some of the foods listed below have not been studied specifically for their anti-anxiety effects, they’re rich in nutrients thought to improve related symptoms.
Turkey, bananas, and oats: These foods are all good sources of the
, which is converted to serotonin in the body and may promote relaxation and anxiety relief.
Meat and dairy products: Meat and dairy provide high quality protein including
that produce the neurotransmitters dopamine and serotonin, potentially improving mental health.
Chia seeds:
are another good source of brain-boosting omega-3 fatty acids, which have been shown to help with anxiety.
Citrus fruits and bell peppers: These fruits are rich in
, which has antioxidant properties that may help reduce inflammation and prevent damage to cells that may promote anxiety.
Though these foods may support your mental well-being, they should not replace any medications or other therapies prescribed by a healthcare professional.
Anxiety is a complicated mental health disorder that requires a multitude of approaches to manage it effectively.
Along with medication and therapy, the foods you eat may help support your mental health, reduce anxiety symptoms, and promote better brain health. In particular, whole, minimally processed foods high in antioxidants appear beneficial.
However, there’s not enough research to support using food as a first-line treatment for anxiety, and therefore, it should not replace any medications or therapies recommended by a healthcare professional.
Nonetheless, adding these foods to your diet is a great way to support brain health and overall well-being.