Foods To Reduce Anxiety: What you eat and drink may help relieve stress and anxiety. Foods that can possibly reduce anxiety fast include avocados, eggs, and oranges.
Foods To Reduce Anxiety, You might want to avoid or limit foods and drinks that could worsen stress and anxiety, such as those high in sugar and fat. Consider talking to a mental healthcare provider who can offer you guidance and treatment options if you have a hard time managing symptoms at home.
Anxiety causes intense fear and panic and affects about 19% of people in the United States per year. Read on to learn how diet may impact anxiety and what foods help reduce it quickly if made a part of a well-balanced diet.
Natural Remedies for Anxiety
Foods To Reduce Anxiety, Consuming regular portions of avocado might help with anxiety due to its vitamin B content. Research has linked B-vitamin-rich foods to reduced symptoms and lower feelings of anxiety.
One medium avocado has several B vitamins, including:
Pantothenic acid (B5)
Foods To Reduce Anxiety, Eating blueberries could be helpful for stress. Blueberries are rich in antioxidants, which help delay and prevent cell damage. A study published in 2019 found that, in postmenopausal people, increased dietary antioxidants lowered anxiety scores.
3. Calcium-Rich Foods
Foods To Reduce Anxiety, A study published in 2022 found that increasing your calcium intake may be helpful for your mood. Calcium-rich foods include dairy products like milk and yogurt and vegetables like spinach and kale.
The researchers received data from 1,233 college students and found that those who ate more dairy and calcium were less stressed than others. They also noted that increased calcium intake often resulted in less anxious feelings and more resilience.
Foods To Reduce Anxiety, Anxiety symptoms depend on hormones, like serotonin and dopamine, within your central nervous system. Egg yolks contain vitamin D, which can aid in nervous system function. Some evidence suggests that increased vitamin D levels reduce anxiety and depression symptoms and boosts.
5. Leafy Greens
Foods To Reduce Anxiety, A study published in 2018 found that college students felt calmer, happier, and more energetic when they ate more vegetables. Included among the vegetables were dark leafy greens, carrots, and cucumbers. It’s unclear whether upbeat thoughts or healthy eating came first. Still, the researchers found that healthy eating patterns seemed to predict a positive mood the next day.
6. Nuts and Seeds
Foods To Reduce Anxiety, Research has linked zinc deficiency to anxiety. A 1-ounce portion of raw cashews has 1.6 milligrams of zinc, which is about 14% to 20% of the recommended amount of zinc for adults.
Some evidence suggests that magnesium also helps improve mood and anxiety symptoms. Chia seeds and pumpkin seeds are sources of magnesium.
Foods To Reduce Anxiety, One medium-sized naval orange provides over half of the recommended dietary allowance (RDA) of vitamin C, an antioxidant. Research has shown that vitamin C plays a role in the body’s stress response and improves mood.
Foods To Reduce Anxiety, Oysters contain more zinc per serving than any other food. You’ll get 32 milligrams of zinc per three ounces of raw oysters, which is 291% of your RDA.
Foods To Reduce Anxiety, Stress can increase levels of anxiety hormones, such as adrenaline and cortisol.23 Salmon contains omega-3 fatty acids, which help reduce those hormone levels. For example, research has found that omega-3s reduce cortisol levels by up to 33%.