Apr 1, 2024
Do you often feel tense, nervous, or struggle to relax? It could be a sign of anxiety.
Anxiety affects millions of individuals worldwide. Over 31% of adults in the US experience anxiety disorders at some point in their lives.
But here’s the good news: there are ways to manage it, and some solutions might already be in your kitchen (or on Bolt Market).
Research shows that healthy eating habits and certain foods can reduce anxiety.
And that’s what we’ll discuss in this article — foods that help reduce anxiety, according to science.
❗Please note: while these foods may help some with anxiety, they’re not a universal fix. Always consult a healthcare professional for serious concerns, and keep any allergies or restrictions in mind.
| • Fatty fish like salmon, sardines, tuna, mackerel, and trout can help with anxiety due to their high omega-3 and vitamin D levels. • Research suggests that omega-3s effectively reduce anxiety levels, while vitamin D plays a role in regulating mood. • Aim for at least 2 portions of fatty fish per week to reap the mental health benefits. |
When we think about healthy foods, fish often comes to mind. It’s known for benefits like keeping our eyes and brains healthy and lowering the risk of heart problems.
But some types of fish, called fatty fish, can also help calm anxiety. These include:
These fish are among the top calming foods. They’re rich in nutrients like vitamin D and omega-3 fatty acids — natural remedies for calming nerves.
Omega-3 fatty acids, such as EPA and DHA, found in these fish, are especially effective in fighting anxiety.
Research from 2018 involving 2240 people from 11 different countries found that having more omega-3 acids can lower anxiety levels.
And in 2016, another study showed that adding omega-3s to antidepressants worked better in easing depression than just using antidepressants alone.
But there’s more to fatty fish than just omega-3s.
Vitamin D is another crucial nutrient found in fatty fish that plays a role in regulating mood.
You know how doctors tell us to take vitamin D during winter? That’s because it helps boost our mood, especially when the weather’s gloomy and dark.
This was also seen in a study on mice. Researchers found that mice lacking vitamin D showed more anxiety and less motivation. So, if you’re not getting enough vitamin D in your diet, it could make anxiety and depression worse.
Including at least 2 portions of fish a week in your diet is recommended. And there are many tasty ways to enjoy it — grilled, baked, in salads, soups, or even sushi.
This recommendation isn’t just a guess; it’s backed by scientific research. A study found that men who ate Atlantic salmon 3 times a week for 5 months experienced improved anxiety-related symptoms.
| Eggs are rich in tryptophan, which can help produce serotonin, a chemical linked to happiness and optimism, thus helping reduce depression and anxiety. |
Like fatty fish, eggs are rich in vitamin D, but their benefits for anxiety reduction don’t stop there.
Eggs are a good source of tryptophan, which helps produce serotonin, a chemical related to happiness and optimism. This can help suppress feelings of depression and anxiety.
Including eggs in your meals, whether boiled, scrambled, poached, or as part of a dish like an omelette or frittata, may provide a nutritious boost to help reduce anxiety.
While eggs can be part of a healthy diet, they also contain cholesterol. A healthy person can eat 1–2 eggs per day to keep cholesterol levels in check.
| • Chocolate contains flavonoids and antioxidants linked to various health benefits, including enhanced mood, reduced stress, and potential antidepressant effects. • Dark chocolate with at least 70% cocoa is recommended for its lower sugar and increased health benefits compared to milk chocolate. |
Remember when dentists told us to avoid eating chocolate? It turns out chocolate might be beneficial for easing anxiety and improving your mood.
Females who consumed 40 grams of dark and milk chocolate daily for 2 weeks reported reduced perceived stress.
One reason may be that chocolate is a comfort food for many, bringing back positive memories and releasing serotonin, a chemical that makes us feel good.
Also, dark chocolate contains flavonoids — antioxidants linked to health benefits like improved mood and reduced stress.
Flavonoids may also help brain function and have antidepressant potential.
So, enjoying 30–60g of dark chocolate as part of a balanced diet may provide a sweet solution for anxiety.
You can add dark chocolate to your meals by eating it with fruit, having it with tea, or just taking a small piece as a snack.
When choosing chocolate, it’s recommended to go for dark varieties with at least 70% cocoa. These have less sugar and more health benefits than milk chocolate.
| • Leafy greens contain nutrients such as magnesium, folate (vitamin B9) and antioxidants like lutein, vitamin C, vitamin E, and beta-carotene. • Research suggests that consuming foods rich in folate may help improve mood and reduce anxiety. • High amounts of lutein found in leafy greens have reduced depression in studies involving mice. |
Leafy greens, also known as leaf vegetables, include kale, spinach, Swiss chard, and collard greens.
Although you don’t get instant superpowers like Popeye after eating spinach, it can help reduce anxiety due to its rich nutrient content, particularly magnesium and folate (vitamin B9).
According to research, having low levels of folate can lead to increased feelings of depression and anxiety. Eating foods high in folate might help improve your mood and make you less anxious.
Another interesting substance in high amounts in leafy greens is lutein, an antioxidant. Studies have found that lutein can reduce depression in mice.
Leafy greens are full of other antioxidants, too:
Antioxidants are linked to feeling less anxious and depressed.
You can add leafy greens to salads, soups, sandwiches, or smoothies. They can also be a great side dish for your meat or included in stir-fries and pasta dishes.
| Studies have shown that probiotics in yoghurt can help ease depressive symptoms and reduce feelings of anxiety and stress. |
Yoghurt’s considered a superfood for its numerous health benefits. It’s packed with nutrients and is an excellent source of protein and calcium.
And it turns out yoghurt can also be effective against anxiety and depression.
Probiotics found in yoghurt support a healthy balance of microorganisms in your gut. Recent research suggests that having a healthy gut could be linked to better mental health, possibly reducing anxiety.
A study of 685 participants showed that probiotics could help with easing depressive symptoms in patients diagnosed with depression or anxiety disorders.
In another study, women who consumed yoghurt daily for 6 weeks experienced reduced feelings of anxiety and stress.
When choosing yoghurt, be mindful of sugar. Greek yoghurt can be a great option as it typically contains twice as much protein per serving as regular yoghurt and has less sugar and carbs.
You can have it as a snack, add it to smoothies, or use it as a topping for breakfast bowls or salads.
| Antioxidants found in almonds protect against oxidative stress and may also improve depression and anxiety. |
Almonds may be small in size but have a big impact on your health. They’re a great source of:
Antioxidants protect your cells from oxidative stress, which can lead to inflammation, ageing, and other diseases.
But that’s not all — antioxidants are also linked to improved depression and anxiety states.
Because almonds are rich in multiple micronutrients, macronutrients, and other useful components, they’re considered to help prevent depressive symptoms.
A study on Chinese adults suggested that nut consumption may be beneficial in preventing depressive symptoms.
Almonds aren’t just tasty; they’re versatile too. You can add them to salads, mix them with oatmeal, yoghurt, or smoothies, or simply enjoy them as a snack.
| • Studies suggest that bananas may also help reduce stress and anxiety, possibly due to their high potassium content. • Potassium is essential for nerve, muscle, and heart function, and low potassium intake may cause higher levels of anxiety and depression. |
Bananas are the most popular fruit globally, and for good reason. They’re delicious, convenient, and a healthy snack choice.
We know their obvious benefits include maintaining digestive health, supporting heart health, providing energy, and promoting muscle growth.
However, recent studies suggest that bananas can also help reduce stress and anxiety. One reason could be their high potassium content.
Potassium is essential for the functioning of your nerves, muscles, and heart. Research has shown that a low potassium intake is associated with higher anxiety and depression.
You can enjoy bananas in more ways than just peeling and eating. Add them to smoothies for a creamy texture, slice them into cereal or yoghurt for added sweetness, or bake them into muffins or bread for a tasty treat.
| • Citrus fruits are rich in vitamin C, an antioxidant that reduces oxidative stress in the body. • Research indicates that vitamin C may help with anxiety by lowering levels of the stress hormone cortisol. |
While some citrus fruits may make your eyes squint, don’t ignore their potential to calm your mind:
These citrus fruits are rich in vitamin C, an antioxidant known to reduce oxidative stress in the body.
Research suggests that vitamin C may also help lower cortisol levels, the hormone associated with stress, reducing anxiety. So, eating foods with vitamin C, like citrus fruits, could help with anxiety.
What’s excellent about citrus fruits is how easy they are to include in your diet. You can snack on oranges, tangerines, and grapefruit, or add them to salads, smoothies, or water.
| • Rich in antioxidants, vitamins, and minerals, berries are valuable additions to a diet for combating anxiety. • Strawberries are a good source of vitamin C, which can help fight anxiety and stress. • Research suggests that flavonoids in blueberries may enhance mood and alleviate depression. |
Berries are not only naturally sweet and delicious, but they also offer numerous health benefits.
Fruits like strawberries, blueberries, raspberries, and blackberries are rich in antioxidants, vitamins, and minerals, making them some of the best fruits for reducing anxiety.
For instance, strawberries provide 59 mg of vitamin C per 100 g, which may be beneficial for fighting anxiety and stress.
Research has shown that flavonoids found in blueberries may increase positive mood and combat depression, as observed in a study on children and young adults.
Adding berries to your diet can make it much more delicious and nutritious. You can enjoy them alone, sprinkle them on oatmeal and salads, or add them to smoothies.
| Research suggests that curcumin in turmeric exhibits anti-anxiety effects and may contribute to easing anxiety and improving brain health. |
Turmeric is a common spice in South Asian and Middle Eastern dishes. It looks like ginger from the outside but has an orange colour and more antioxidants.
One of the reasons turmeric is so popular (and included on this list) is because it contains curcumin.
Curcumin is believed to offer numerous health benefits, including potentially reducing anxiety.
Research on rats with PTSD found that curcumin has anti-anxiety effects. Another study supported this, showing curcumin’s potential in easing anxiety and improving brain health.
You can add turmeric to your curries, soups, stews, or smoothies. You can also find turmeric in powder form, making it even easier to use.
| • Rich in flavonoids, chamomile has antioxidant properties that benefit brain health and reduce stress. • Research indicates that consuming chamomile extract can lead to reduced anxiety levels. |
If you’ve walked down the tea aisle, you might have noticed that chamomile is a common ingredient in many teas for relaxation and sleep.
This herb has been used since ancient times, with one of the earliest mentions dating back to ancient Egyptian medical texts from 1550 BC.
But research on chamomile hasn’t stopped there. Many modern studies continue to explore its uses in traditional medicine and highlight its benefits.
Chamomile contains flavonoids, which are antioxidants known to have positive effects on brain health and stress reduction.
A study has shown that participants who consumed 1500 mg of chamomile extract per day experienced reduced anxiety compared to those who did not.
Chamomile isn’t just for brewing tea; you can get creative and use it in various ways. The FDA says chamomile is generally safe for use in food.
Get creative and use it as a spice, seasoning, or flavouring to add taste and health benefits to your dishes.
| • Menthol, the main component of peppermint, has been shown to decrease cortisol levels in the blood, reducing anxiety behaviour in mice. • Inhaling peppermint essential oil reduced anxiety levels in patients with heart issues and alleviated pain associated with anxiety syndromes. |
Peppermint is another popular herb for relaxation, often recognised for its refreshing taste and invigorating aroma. However, recent findings suggest that it may also help with anxiety.
The main ingredient in peppermint is menthol, which has been found to decrease cortisol levels in the blood, reducing anxiety behaviour in mice.
Menthol is also the reason for peppermint’s pleasant aroma and taste. But its benefits go beyond just the scent.
Research has discovered that inhaling peppermint essential oil can notably reduce anxiety levels among patients with heart issues in emergency departments.
Moreover, studies have shown that peppermint essential oil aromatherapy can alleviate pain associated with anxiety syndromes.
You can enjoy the benefits of peppermint by brewing tea, infusing it in water, adding to smoothies, or using the essential oil by adding a few drops to your bath.
| • L-theanine, an essential amino acid in green tea, is responsible for its calming properties by increasing alpha wave production in the brain. • Studies have shown that consumption of L-theanine can lead to increased feelings of relaxation and calmness, as well as decreased tension. |
Green tea has been enjoyed in countries across Asia for centuries, and its popularity later spread to Europe.
In Japan, green tea is highly respected, and special tea ceremonies are held with the aim of fostering inner peace.
This tradition isn’t just a cultural belief; scientific evidence supports green tea’s calming effects.
Green tea contains an essential amino acid known as L-theanine, which may have a calming effect on the brain.
L-theanine helps increase the production of alpha waves in the brain, promoting relaxation and reducing stress-related symptoms.
A study found that participants experienced increased feelings of relaxation, calmness, and decreased tension after taking 200 mg of L-theanine.
Green tea comes in many forms, like traditional brews, matcha, and flavoured varieties such as jasmine or citrus blends. You can even have it chilled for a refreshing drink on hot days.
| • Research suggests that drinking water can regulate breathing, promote relaxation, and lower the risk of anxiety and depression. • Hydration is crucial for maintaining mood stability, with studies showing that decreased water intake is associated with reduced calmness. |
Last but certainly not least, let’s talk about water. While water may not fit the classic food definition, it can be one of the best drinks to ease anxiety.
Research shows that reducing stress may be just a glass of water away — it can help regulate your breathing and promote relaxation.
A study involving over 3,000 adults found that those who drank more water had a lower risk of anxiety and depression compared to those who consumed less.
Hydration also plays a significant role in mood. Maintaining hydration can lead to a stable mood and reduce the likelihood of experiencing anxiety symptoms.
Research has shown that frequent water drinkers who decreased their water intake experienced a decrease in calmness and positive emotions.
Hydration needs vary based on age, gender, activity level, and climate. While the Eatwell Guide suggests 6–8 cups a day, individual hydration plans are recommended for optimal hydration.
People today arguably face more stress than ever before. And even though it may not always be possible to avoid stress entirely, there are ways to reduce its impact.
Nutrition plays a crucial role in this regard. A balanced diet with essential vitamins, antioxidants, and other beneficial compounds can help us combat anxiety and stress.
For added peace of mind, try Bolt Market’s online grocery delivery. With just a tap on your phone, you can get stress-reducing foods delivered to your door — no crowded stores, queuing, or heavy lifting.
Q: What foods calm anxiety?
A: To reduce anxiety, eat nutrient-rich foods like salmon (omega-3s, vitamin D), eggs (tryptophan), berries and dark chocolate (antioxidants), and citrus fruits (vitamin C). Also, include whole grains, leafy greens, nuts, and seeds for overall well-being.
Q: What can I drink to calm my nerves?
A: The simplest and most effective choice is water. Herbal teas, such as chamomile and peppermint, are also known for their calming properties. Additionally, orange juice may boost serotonin levels and help you relax.
Q: What are other natural remedies for anxiety?
A: Relaxation techniques such as deep breathing, meditation, regular exercise, and adequate sleep can help reduce anxiety and even prevent it from occurring.
Q: What is the 3-3-3 rule for anxiety?
A: The 3-3-3 rule for anxiety involves naming three things you see, hear, and can touch around you when feeling anxious. This helps shift focus away from anxious thoughts and takes you back to the present moment.
