Anxiety is a complex condition influenced by genetics, environment, and lifestyle factors. While therapy and medication are common treatments, emerging research highlights the powerful role of diet in managing anxiety. Certain foods, rich in nutrients like magnesium, omega-3 fatty acids, and antioxidants, can positively impact brain function and mood. A well-balanced diet, paired with regular exercise and stress management techniques, forms a strong foundation for managing anxiety. Experiment with these foods to discover what works best for your body and mind!
Here are 20 foods recommended by nutritional psychiatrists, along with tips on incorporating them into your diet.
Salmon
Why it helps: Rich in omega-3 fatty acids (EPA and DHA) and vitamin D, salmon reduces inflammation and supports brain health.
Recommendation: Aim for 2–3 servings per week. Pair grilled salmon with leafy greens for an anxiety-busting meal.
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Blueberries
Why it helps: High in antioxidants, especially flavonoids, which combat stress and promote cognitive function.
Recommendation: Add to smoothies, oatmeal, or yogurt for a nutrient-packed snack.
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Dark Chocolate
Why it helps: Contains flavonols and magnesium, which reduce cortisol (the stress hormone).
Recommendation: Choose dark chocolate with at least 70% cocoa. Enjoy a small square as a treat.
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Turmeric
Why it helps: Contains curcumin, which has anti-inflammatory and antioxidant properties. Studies link curcumin to improved mood and lower anxiety levels.
Recommendation: Add turmeric to soups, teas, or curries. Enhance absorption with black pepper.
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Avocados
Why it helps: Rich in B vitamins and healthy fats, which are crucial for neurotransmitter synthesis.
Recommendation: Use avocado as a spread on whole-grain toast or in salads for a creamy, nutritious addition.
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Yogurt
Why it helps: Probiotics in yogurt support gut health, which is closely linked to mood regulation.
Recommendation: Choose unsweetened, plain yogurt. Top with fresh fruit and a drizzle of honey for added flavor.
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Almonds
Why it helps: High in magnesium, which helps regulate cortisol and promote relaxation.
Recommendation: Snack on a handful of almonds or incorporate almond butter into smoothies.
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Leafy Greens (Spinach, Kale)
Why it helps: Rich in magnesium and folate, essential for brain health and mood stabilization.
Recommendation: Use as a base for salads, blend into smoothies, or sauté as a side dish.
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Chamomile Tea
Why it helps: Contains apigenin, a compound that promotes relaxation and reduces anxiety symptoms.
Recommendation: Drink a cup before bed to improve sleep and ease tension.
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Eggs
Why it helps: A great source of tryptophan, an amino acid that helps produce serotonin (the “feel-good” neurotransmitter).
Recommendation: Enjoy boiled, scrambled, or poached eggs for breakfast. Pair with whole-grain toast for a balanced meal.
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Oats
Why it helps: Provide slow-releasing carbohydrates that stabilize blood sugar and prevent mood swings.
Recommendation: Start your day with oatmeal topped with nuts and berries.
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Bananas
Why it helps: Contain potassium and magnesium, which help relax muscles and nerves.
Recommendation: Enjoy as a quick snack or blend into smoothies for a creamy texture.
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Pumpkin Seeds
Why it helps: High in magnesium and zinc, which play roles in reducing anxiety and improving mood.
Recommendation: Sprinkle on salads, yogurt, or eat as a snack.
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Fermented Foods (Kimchi, Sauerkraut)
Why it helps: Probiotics in fermented foods improve gut health, which is linked to lower anxiety levels.
Recommendation: Incorporate small portions into meals as a tangy side.
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Sweet Potatoes
Why it helps: Rich in complex carbs and vitamin B6, which aid in serotonin production.
Recommendation: Roast sweet potatoes with olive oil and herbs for a comforting dish.
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Green Tea
Why it helps: Contains L-theanine, an amino acid known for promoting relaxation without drowsiness.
Recommendation: Swap your afternoon coffee for green tea to stay alert and calm.
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Walnuts
Why it helps: High in omega-3 fatty acids, walnuts support brain health and reduce anxiety.
Recommendation: Add to salads, oatmeal, or snack on them plain.
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Oranges
Why it helps: High in vitamin C, which reduces cortisol and boosts immune function.
Recommendation: Eat whole oranges or drink freshly squeezed juice for a vitamin-packed boost.
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Beans and Lentils
Why it helps: Excellent sources of magnesium and B vitamins, which help regulate mood.
Recommendation: Add to soups, stews, or salads for a fiber-rich, filling option.
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Seaweed
Why it helps: Rich in iodine and tyrosine, important for thyroid function and mood stabilization.
Recommendation: Incorporate into sushi, salads, or as a crunchy snack.
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