Is your life being negatively impacted by anxiety? No need to worry — you have the power to calm your mind and satisfy your hunger with these five anxiety-reducing foods that are beneficial for both your body and mood.
According to a survey conducted by the American Psychiatric Association in 2017, nearly two-thirds of individuals in the United States expressed being “extremely or somewhat anxious” about their health and safety, with more than a third feeling “more anxious overall” compared to the previous year. Recent data suggests that anxiety levels are increasing, particularly due to the effects of COVID-19, including shutdowns and stay-at-home orders. It is crucial to know how to keep your central nervous system calm and supported during times of heightened stress.
While conventional doctors often recommend medications to treat anxiety, mounting evidence indicates that these medications can have numerous negative side effects, such as addiction, depression, suicide, seizures, sexual dysfunction, and headaches.
Practitioners of natural health recognize that food is the best form of medicine, and certain foods have a greater ability to soothe both the body and mind. Here are five highly recommended foods that can promote feelings of calmness and overall well-being from within.
- Fish
Cold-water fish like salmon, cod, mackerel, and sardines are not consumed enough in the United States, where protein sources like beef and chicken are more popular. This dietary oversight can hinder efforts to reduce anxious energy. Cold-water fish are rich in essential amino acids like L-lysine and L-arginine, as well as healthy omega-3 fatty acids. Increasing your intake of clean fish may help alleviate anxiety by supporting a healthy brain and enhancing mood.
Research has shown that individuals with a deficiency in L-lysine are at a higher risk of anxiety. On the other hand, L-lysine supplementation can reduce anxiety and mitigate the impact of stress. Clinical trials have also demonstrated that supplementation with L-arginine reduces the synthesis of cortisol, a major stress hormone, in healthy individuals.
Consuming adequate levels of omega-3 fatty acids has been proven to enhance mood and reduce the risk of anxiety. In fact, supplementation with a high-quality source of omega-3s for three months has been shown to alleviate withdrawal-related anxiety in substance abuse patients. Just a few servings of healthy fish per week can provide these benefits.
Concerns about pollution in oceans and overfishing have made some individuals cautious about eating fish. The Environmental Working Group (EWG) has created a useful guide to help you choose the most nutritious and clean fish from sustainable sources while minimizing negative environmental impact.
- Nuts
Brazil nuts, almonds, and walnuts are rich in essential proteins, fats, vitamins D and E, and the mineral selenium, all of which have been proven to reduce feelings of anxiety.
Vitamin D has been extensively studied for its positive effects on mood, likely due to its role as a steroid hormone with various important functions in the brain. Deficiencies in vitamin D have been linked to several behavioral disorders, including anxiety and depression. Research on mice has shown that those with fewer vitamin D receptors in the brain displayed increased anxiety-like behaviors, suggesting that adequate vitamin D intake is crucial for maintaining healthy emotional behavior. Just one cup of ground almonds, which can be added to many recipes, provides 125% of the recommended daily allowance (RDA) of vitamin E for adults.
Brazil nuts are an excellent source of selenium, an essential trace mineral critical for optimal health. A clinical trial involving adults who received a daily supplementation of 100 micrograms of selenium reported reduced anxiety compared to the placebo group. The trial also revealed that lower selenium levels in the diet correlated with higher levels of anxiety, depression, and tiredness, all of which improved after five weeks of selenium therapy. Adults over 14 years of age are recommended to consume 55 micrograms of selenium daily, and just a small handful of Brazil nuts (six to eight nuts) provides a generous 544 micrograms, more than enough to boost your mood.
All these nuts contain essential amino acids and fatty acids that contribute to the production of mood-regulating hormones like serotonin and dopamine, making them valuable in regulating mood and improving overall mental health.
- Yogurt
Fermented foods, including yogurt, have long been recognized for their beneficial effects on gut health due to the presence of probiotics, which are friendly bacteria that protect the gastrointestinal tract from harmful pathogens. As our understanding of the gut-brain connection grows, scientific evidence increasingly supports the benefits of fermented foods on brain health and mood regulation.
A 2014 study on adults with high-trait anxiety disorder found that individuals who consumed yogurt enriched with probiotics experienced healthier stress responses compared to those who consumed non-enriched yogurt. This suggests that eating probiotic-enriched yogurt can help cope with chronic stress.
Probiotics may have a neuroprotective effect on the brain, as demonstrated by a study involving healthy women without gastrointestinal or psychiatric symptoms. Ingesting a fermented milk product with probiotics for four weeks led to significant alterations within specific brain regions responsible for processing emotions and sensations. This indicates that consuming probiotic-rich foods may help prevent the development of anxious feelings.
Other studies on both animals and humans have shown that consuming fermented foods is associated with fewer symptoms of social anxiety and a reduced risk of depression.
It is worth noting that there are various alternatives to cow’s milk-based yogurt products available today, such as coconut, almond, and goat’s milk. These alternatives can help avoid adverse health effects associated with bovine casein, as detailed in our cow’s milk database.
- Theanine in Green Tea
Incorporating a daily tea ritual into your life can introduce a moment of calm amidst daily concerns. Apart from providing a break and the opportunity to relax while preparing and enjoying a cup of tea, drinking tea offers significant benefits for reducing stress. There are over 400 reasons to drink green tea, and for most adults today, stress reduction is a top priority.
A study conducted in Singapore on 60 healthy seniors revealed that those who had a regular tea habit exhibited improved brain organization based on brain scans. Tea prevented disruption of interregional connections, resulting in better organization and healthier interconnections between different brain regions, promoting improved hemispheric symmetry.
The remarkable properties of green tea are primarily attributed to L-theanine, an active polyphenol that can calm nerves and strengthen the brain. This amino acid stimulates the production of GABA and dopamine, neurotransmitters known to play a role in anxiety and pleasurable sensations.
Green tea also contains another powerful phytochemical called EGCG (epigallocatechin-gallate), which has gained attention for its potential therapeutic properties in preventing neurodegenerative inflammatory diseases. Moreover, regular tea consumption may enhance the immune system and help prevent influenza infection.
When it comes to green tea consumption, it’s challenging to overdo it. A study conducted in Japan, a country known for its high consumption of green tea, found that individuals who drank more than five cups per day experienced significantly less stress compared to those who consumed less than one cup per day. In other words, the more green tea you drink, the better you feel. So, put the kettle on and start feeling better.
- Dark Chocolate
While indulging in afternoon tea, why not treat yourself to a square or two of high-quality dark chocolate? Don’t worry about the jittery feeling often associated with chocolate, as dark chocolate has been clinically proven to alleviate anxiety and boost serotonin levels, resulting in a potent feel-good effect.
Cocoa contains more active phenolic antioxidants than most foods, which can benefit brain function. Dark chocolate’s delicious taste has also been clinically shown to have a soothing effect on individuals prone to mood disorders.
Dark chocolate is not only a sensory delight but also a rich source of minerals like magnesium, which are crucial for brain health and mood regulation. A large square of dark chocolate with 70% to 85% cacao provides approximately 36 milligrams of magnesium, nearly 10% of the recommended daily allowance (RDA) for adults in the United States.
Magnesium is considered an essential supplement for individuals with psychiatric conditions due to its calming effect on the nervous system. A study conducted on highly stressed individuals revealed that consuming 40 grams of dark chocolate every day for two weeks led to significantly lower stress levels compared to participants who consumed milk or white chocolates.
Dark chocolate has also been found to boost serotonin, a neurotransmitter associated with reduced anxiety and improved stress management. By incorporating a serving of dark chocolate into your daily routine, you can enjoy a range of self-care benefits, enhancing your mood and increasing your resilience to the daily stressors of life. So go ahead and indulge — there’s no reason not to.