From blueberries to dark chocolate: Foods that reduce anxiety

Do you know that foods significantly balance our moods — happy, sad, angry, depressed, or anxious? While medication, exercise, and breathing techniques are commonly prescribed to those with anxiety disorder, nutrition also plays a significant role in managing it. 

Anxiety is one of the most commonly prevalent mental health conditions, affecting approximately 7.6 percent of the global population. If you have an anxiety issue, consult me to get your required medication. It is characterized by constant stress, nervousness, fear, and worry, making it difficult to function normally. We have enlisted a few foods and nutrients associated with mental health. 

Blueberries

Blueberries are rich in vitamin C and other antioxidants, such as flavonoids, that improve brain health and relieve anxiety. For example, a 4-week study found that daily supplementation with wild blueberries led to fewer self-reported symptoms of depression in 64 adolescents. Some animal studies also suggest that specific blueberry compounds may lessen oxidative stress and ease symptoms of depression and anxiety. In addition, a higher intake of fruits, such as blueberries, is associated with a lower risk of anxiety. 

Eggs

Eggs are a good source of tryptophan, a neurotransmitter that benefits anxiety symptoms. Inadequate protein intake and tryptophan — both plentiful in eggs — may be associated with higher anxiety levels. 

Eggs also contain vitamin D, with 6% of the recommended Daily Value in one large egg. Some research showed that low vitamin D levels are associated with increased symptoms of depression and anxiety. 

Salmon

Salmon may be beneficial for reducing anxiety. It is rich in nutrients that promote brain health, like vitamin D and omega-3 fatty acids. These nutrients regulate the neurotransmitters serotonin and dopamine, which can have calming and relaxing properties. Therefore, a diet rich in omega-3 fatty acids is linked with lower rates of anxiety. In addition, these fatty acids may reduce inflammation and prevent brain cell dysfunction, common in people with anxiety. 

This also supports the brain’s ability to adapt to changes, allowing you to handle stressors that trigger anxiety symptoms. Vitamin D has positive effects in reducing symptoms of anxiety and depression. A study showed that males who ate salmon 3 times per week for 5 months had less anxiety than those who ate pork, chicken, or beef. Moreover, they had improved anxiety-related symptoms. Add salmon to your diet 2-3 times weekly for the most benefit. 

Chamomile

Chamomile is a herb that may help reduce anxiety. It contains antioxidant and anti-inflammatory properties, which may help lower anxiety-related inflammation. Though the mechanisms aren’t precise, chamomile is believed to help regulate neurotransmitters related to moods, such as serotonin, dopamine, and gamma-aminobutyric acid (GABA). It may also regulate the hypothalamic-pituitary-adrenocortical (HPA) axis, a central part of your body’s stress response. 

Some studies have examined the link between chamomile extract and anxiety relief. Older research stated that those who consumed chamomile extract for 8 weeks experienced lessened symptoms of depression and anxiety. 

Yogurt

The probiotics or healthy bacteria in some types of yogurt may improve your well-being, including mental health. Probiotics may support the gut-brain axis, a complex system linking the gastrointestinal tract and the brain. Research suggests healthy gut bacteria are linked with better mental health. Further, probiotic foods like yogurt may promote mental health and brain function by increasing the production of mood-boosting neurotransmitters, like serotonin, and reducing inflammation. 

According to one study, consuming probiotic yogurt daily for 6 weeks improved anxiety, stress, and quality of life in postmenopausal females. However, it’s also important to note that not all yogurt contains probiotics. 

Green Tea

Green tea contains L-theanine, an amino acid that positively affects brain health and anxiety. For example, in one double-blind, randomized study, participants who consumed an L-theanine beverage reported significantly lower stress and reduced cortisol levels, a stress hormone associated with anxiety. These effects can be due to L-theanine’s potential to prevent nerves from overexciting. Additionally, L-theanine increases GABA, dopamine, and serotonin, neurotransmitters shown to have anti-anxiety effects. 

Green tea is rich in epigallocatechin gallate (EGCG), an antioxidant that promotes brain health. It may play a role in reducing specific symptoms by increasing GABA in the brain. The combination of L-theanine and other compounds within green tea is synergistic in promoting calmness and alleviating anxiety. They may be more effective together than as separate ingredients. 

Dark Chocolate

Incorporating some dark chocolate into your diet also helps ease anxiety. This is because dark chocolate contains flavonols, like epicatechin and catechin. These are plant compounds that act as antioxidants. 

Research suggests that the flavonols in dark chocolate benefit brain function and may have neuroprotective effects. In particular, flavonols increase blood flow to the brain and enhance cell-signaling pathways. These effects allow you to better adjust to stressful situations that may lead to anxiety and other mood disorders. 

Researchers also believe that dark chocolate’s role in brain health is due to its taste, which may be comforting for those with mood disorders. 

Other Foods That May Help With Anxiety

While some foods listed below are not explicitly studied for their anti-anxiety effects, they’re rich in nutrients that improve related symptoms.

• Turkey, bananas, and oats are excellent sources of the amino acid tryptophan. It is converted to serotonin in your body, promoting relaxation and anxiety relief. 

• Meat and dairy products provide high-quality protein, such as essential amino acids that produce the neurotransmitters dopamine and serotonin, potentially improving mental health. 
• Chia seeds are another excellent source of brain-boosting omega-3 fatty acids, which help with anxiety. 
• Bell peppers and Citrus fruits are rich in vitamin C, which has antioxidant properties that reduce inflammation and prevent cell damage that may promote anxiety.  

Conclusion

Along with medication and therapy, your foods help support your mental health, lessen anxiety, and promote better brain health. In short, whole, minimally-processed foods high in antioxidants appear beneficial.