Nowadays, approximately 7.3% of the population is affected by anxiety. Anxiety is an umbrella term for describing various disorders, including generalized anxiety disorder, social anxiety, and phobias. Generally, it is the constant feeling of tension, worry, and nervousness, which can interfere with an individual’s daily life. However, we can treat it to an extent by consuming the best foods for anxiety.
In most cases, medication is necessary as a main course of treatment. However, other alternatives can help us reduce anxiety symptoms. For instance, food, exercise, breathing techniques, etc., can help ease anxiety.
So, let us look at the ten best foods for anxiety that may lower the severity of anxiety symptoms through their brain-boosting properties.
1. Salmon
Salmon can be very effective for those who struggle with anxiety problems. It is an excellent source of nutrients that promote brain health. They contain vitamin D and omega-3 fatty acids, including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These nutrients regulate dopamine and serotonin, which can have healing and relaxing properties.
2. Chamomile
Chamomile is one of the best foods for anxiety. It is a herb that is known to help reduce anxiety. It contains antioxidant and anti-inflammatory properties, which may help lower anxiety-related inflammation.
Some studies found that chamomile is good at regulating neurotransmitters related to moods, such as serotonin, dopamine, and gamma-aminobutyric acid (GABA).
In addition, it can regulate the hypothalamic-pituitary-adrenocortical (HPA) axis, a central part of the body’s stress response.
3. Dark chocolate
Dark chocolate has a high content of tryptophan, which our body needs to turn into mood-enhancing neurotransmitters such as serotonin in the brain.
As it contains a good amount of flavonols, such as epicatechin and catechin (plant compounds that act as antioxidants), incorporating it into your diet may help ease anxiety. Some researchers suggest that flavonols in dark chocolate can increase blood flow to the brain and enhance cell-signalling pathways.
It is also a good source of magnesium. Eating a diet with enough magnesium in it or taking supplements may reduce symptoms of stress and anxiety.
As a result, we can conclude that dark chocolate is one of the best foods for anxiety.
4. Yoghurt
Yoghurt is one of the best foods for anxiety. Eating yoghurt has many other health benefits.
According to research, eating yoghurt eases anxiety, stress, and tension. It can improve the functioning of the brain and reduce stress. That is why yoghurt is considered beneficial for mental health.
Yoghurt is an excellent source of all the essential nutrients, including calcium, protein, vitamin B-12, vitamin B-2, riboflavin, potassium, and magnesium. If you eat curd with sugar, then it has more benefits. So, no matter how old you are, it can keep the nervous system healthy.
In addition, yoghurt contains Lactobacillus, a bacteria-friendly bacterium that plays a vital role in changing the character of the microbiome in the body, which helps eliminate depression. It also works to convert stress hormones in the brain into feel-good hormones.
5. Turmeric
Turmeric has a history of medicinal use. It contains an active compound called curcumin, which has anti-inflammatory properties. It is well-known for promoting brain health and preventing anxiety disorders. Plus, it effectively prevents damage to brain cells related to chronic inflammation and oxidative stress. Hence, it is also one of the best foods for anxiety.
Some studies found that this curcumin may increase the conversion of alpha-linolenic acid (ALA) — an omega-3 found in plants — to DHA more effectively and increase DHA levels in the brain.
6. Bananas
The B vitamins in bananas, like folate and vitamin B6, are vital to the production of serotonin, which can help improve your mood and reduce anxiety. That’s how bananas become one of the best foods for anxiety.
They’re rich in protein tryptophan and the mineral magnesium to help increase your serotonin and relax your stress levels and mood. And they have a healthy dose of Vitamin B thrown in there to help calm the nervous system, so when you are performing, you can focus on your song instead of how anxious you might be.
In short, bananas reduce your anxiety because they’re natural beta-blockers and one of the best foods for anxiety. To be clear, when you eat a banana, they prevent adrenaline from binding to beta receptors. Your pulse rate and blood pressure decrease, so you won’t worry as much about that upcoming audition after eating two nutritious bananas.
7. Eggs
Eggs are so nutritious, and that’s why they are popular as “nature’s multivitamin”. They contain unique antioxidants and powerful brain nutrients in which many people are deficient.
They are an excellent source of tryptophan, a neurotransmitter that may benefit anxiety symptoms.
Studies suggest protein intake and tryptophan — both plentiful in eggs — could be associated with higher anxiety levels.
So, if you want to lift your mood and say goodbye to anxiety, it is better to consider eggs because they are one of the best foods for anxiety.
8. Green tea
Green tea contains an amino acid called L-theanine, which positively affects brain health and anxiety.
Moreover, green tea contains epigallocatechin gallate (EGCG), an antioxidant suggested to promote brain health. It may play a role in reducing specific 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 synergistic role in promoting calmness and alleviating anxiety and may be more effective together than as separate ingredients.
9. Almonds
Almonds are yet another on the list of best foods for anxiety. They are a great source of several nutrients that promote brain function, including vitamin E and healthy fats.
Studies have found that almonds could reduce oxidative stress and inflammation, which could be involved in the development of anxiety.
Almonds may also offer other mood-boosting properties.
10. Blueberries
Blueberries are high in vitamin C and other antioxidants, such as flavonoids. Thus, they can improve brain health and relieve anxiety. Also, they are widely popular as one of the best foods for anxiety.
Some studies suggest that certain compounds found in blueberries may reduce oxidative stress and ease symptoms of depression and anxiety.
Plus, some studies have found that increased intake of fruits, such as blueberries, may help regulate and prevent spikes in cortisol levels by repairing and protecting cells damaged by the stress hormone, thus helping to calm nervous disorders such as anxiety.
Bottom Line
Anxiety is a complicated disorder that demands many approaches to control it effectively.
Along with exercises, medication, and therapy, certain foods can support your mental health, reduce anxiety symptoms, and promote better brain health.
So, adding the above-mentioned best foods for anxiety to your diet to ease anxiety symptoms and support brain health and overall well-being.