Feeling Anxious? 9 Foods to Help Ease Stress and Anxiety
Anxiety is a common mental health condition, affecting roughly 7.3% of the global population.
It refers to a range of disorders, including generalized anxiety disorder, social anxiety, and specific phobias, and is often marked by persistent feelings of worry, tension, and unease that can disrupt daily life.
While medication is commonly used to treat anxiety, there are various other approaches to help alleviate symptoms, such as physical exercise and relaxation techniques like deep breathing.
Additionally, certain foods and drinks are believed to support brain health and may reduce the intensity of anxiety symptoms due to their brain-boosting effects.
Below are 9 scientifically supported foods and beverages that may help reduce anxiety.
Salmon is a nutrient-rich food that may help reduce anxiety levels. It is loaded with vitamin D and omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These nutrients are essential for maintaining healthy brain function and have been shown to help regulate neurotransmitters such as serotonin and dopamine, which have calming effects.
A diet rich in EPA and DHA has been linked to lower rates of anxiety, as these fatty acids can reduce inflammation and support brain cell function, which is often impaired in those suffering from anxiety. Vitamin D, found abundantly in salmon, has also been researched for its positive impact on reducing symptoms of anxiety and depression. For the best results, aim to include salmon in your diet 2–3 times a week.
Chamomile, commonly consumed as tea, may also help reduce anxiety. Known for its antioxidant and anti-inflammatory properties, chamomile can help regulate mood-related neurotransmitters such as serotonin, dopamine, and gamma-aminobutyric acid (GABA).
Studies suggest that chamomile may also influence the body’s stress response by modulating the hypothalamic-pituitary-adrenocortical (HPA) axis. In one study, individuals with generalized anxiety disorder (GAD) who consumed chamomile extract for 38 weeks reported a greater reduction in anxiety symptoms. However, further research is needed to confirm the effects of chamomile tea, as most studies have focused on chamomile extract.
Turmeric contains curcumin, a compound with potent antioxidant and anti-inflammatory properties. Curcumin has been studied for its potential to support brain health and reduce anxiety. It may help prevent brain cell damage caused by chronic inflammation and oxidative stress.
Studies have shown that curcumin supplementation can reduce anxiety scores, as seen in research involving participants with diabetes and in a study of individuals who consumed 1 gram of curcumin daily. Although more research is needed to determine the exact effects of turmeric, adding it to your diet, especially when paired with black pepper, can help improve curcumin absorption.
Dark chocolate contains flavonols, particularly epicatechin and catechin, which are antioxidants. These compounds may help improve brain function by increasing blood flow to the brain and enhancing cell-signaling pathways, thus helping you better adapt to stressors.
Some studies have shown that consuming dark chocolate is associated with lower levels of depression. One review of nine studies found that cocoa-rich products can improve mood in the short term. While this is promising, more research is needed to understand the long-term effects of dark chocolate on anxiety. When enjoying dark chocolate, keep portions moderate, as it is calorie-dense.
Yogurt, particularly varieties containing probiotics, may help improve mental health by supporting the gut-brain axis. The probiotics in yogurt help balance the gut microbiome, which is increasingly believed to play a role in regulating mood and brain function.
Research has shown that consuming probiotic yogurt can reduce anxiety, stress, and improve quality of life, particularly in postmenopausal women. It’s important to choose yogurt with live active cultures to reap the benefits of probiotics.
Green tea is rich in L-theanine, an amino acid that has been studied for its ability to reduce anxiety and improve brain health. Studies show that L-theanine can help lower subjective stress and reduce cortisol levels, a stress hormone linked with anxiety.
Green tea also contains epigallocatechin gallate (EGCG), an antioxidant that may contribute to anxiety reduction by enhancing GABA levels in the brain. The combination of L-theanine, EGCG, and other compounds in green tea may work synergistically to promote calmness and ease anxiety.
Almonds are a great source of vitamin E, healthy fats, and other nutrients that support brain function. Animal studies have shown that almonds may reduce oxidative stress and inflammation, both of which are linked to anxiety.
In addition, a study found that people who ate more nuts, including almonds, had a decreased risk of depression and anxiety. However, more research is needed to fully understand how almonds can impact mood and anxiety.
Blueberries are packed with antioxidants like flavonoids, which have been studied for their potential to improve brain health and reduce anxiety. One study found that consuming wild blueberries daily for four weeks led to a reduction in depressive symptoms in adolescents.
Animal studies also suggest that certain compounds in blueberries can help reduce oxidative stress, which is often linked to anxiety and depression. Including more fruits like blueberries in your diet may help reduce the risk of anxiety, though further studies are needed.
Eggs are an excellent source of tryptophan, an amino acid that helps produce serotonin, a neurotransmitter associated with mood regulation. A lack of tryptophan has been linked to higher levels of anxiety. Eggs also contain vitamin D, which may help alleviate anxiety, as low levels of vitamin D have been associated with increased anxiety and depression.
While more research is needed to explore the direct effects of eggs on anxiety, their nutrient content suggests that they can play a role in managing anxiety symptoms.