An important factor in controlling stress and anxiety is food. Your mental health can be greatly impacted by the foods and drinks you eat and drink since certain nutrients have the ability to lower anxiety and encourage mental clarity. A diet high in antioxidants, vitamins, and minerals promotes mood management and brain function, giving your body the energy it needs to handle stress better. Including particular foods can provide vital minerals such as magnesium, calcium, and B vitamins, which have been shown to reduce symptoms of anxiety. Drinking teas with relaxing properties, such as green tea and chamomile tea, can also help with stress relief.
1. Avocados: Rich in B vitamins that are vital for brain function and mood management, such as folate, niacin, pantothenic acid, riboflavin, and vitamin B6.
2. Blueberries: Because of their high antioxidant content, these are a great option. According to Nikunj, antioxidants fight oxidative stress, which can have a detrimental effect on mental health. Higher dietary antioxidant intake was linked to lower anxiety levels in postmenopausal individuals, according to a 2019 study.
3. Calcium-rich foods: Foods high in calcium, like dairy and leafy greens, help improve mood and lessen anxiety. Increased calcium consumption was associated with reduced stress levels in college students, according to research from 2022.
4. Eggs: Vitamin D helps regulate anxiety and maintains the health of the nervous system. Reduced signs of anxiety and sadness have been linked to higher vitamin D levels.
5. Leafy greens: Nutrient-rich spinach and kale are great for mental wellness. A 2018 study found that eating more veggies may help people feel happier and more at ease.
6. Nuts and seeds: These include important elements that are necessary for mood control, such as magnesium and zinc. Anxiety has been related to zinc deficiency, while magnesium can elevate mood and lessen feelings of anxiety.
7. Oranges: Packed full of vitamin C, they ease stress. Strong antioxidants like vitamin C help the body cope with stress.
8. Oysters: Compared to other foods, oysters have the highest zinc content per serving, which makes them a great way to lower anxiety.
9. Salmon: Fish is high in omega-3 fatty acids, which help reduce the levels of hormones associated with anxiety, like cortisol. Frequent omega-3 dietary consumption can lower cortisol levels by as much as 33%, which is important for stress management.
10. Turkey breast: Tryptophan, an amino acid that encourages the synthesis of serotonin, is present in this. Serotonin is a relaxing hormone that helps lessen depressive and anxious feelings.
11. Chamomile tea: Contains flavonoids that have the ability to reduce anxiety. According to Nikunj, chamomile has been demonstrated to lessen generalised anxiety disorder (GAD) symptoms over time.
12. Fruit juices: 100% fruit juices in particular have been connected to decreased anxiety. According to a 2022 study, after a month, people who drank fruit juice reported feeling less anxious.
13. Green tea: It helps because of its high theanine content, which eases anxiety and encourages relaxation. Research has demonstrated that theanine can lower stress and raise levels of neurotransmitters that control mood, such as serotonin, GABA, and dopamine.
14. Water: Maintaining sufficient bodily hydration is essential for optimal brain function, which might indirectly alleviate anxiety.
15. Foods and drinks to avoid: Certain meals and beverages, such as those heavy in sugar and fat, refined carbs, and caffeine, can exacerbate anxiety. These drugs have the potential to worsen mood and exacerbate anxiety symptoms. Sodas and artificial sweeteners should also be used cautiously.
