You might think it's a bit surprising, but the truth is that food can really help you tackle anxiety. Now, don't get me wrong — I'm not suggesting you load up on junk food. It's all about choosing the right foods. Certain items are packed with specific nutrients that can promote relaxation, ease tension, and even positively influence your brain chemistry. Research has shown that dietary factors, such as folate and magnesium intake, can significantly impact mental health, particularly in relation to anxiety and depression [1].
So, let's dive into some of the top foods that can help reduce anxiety.
1. Asparagus
Studies indicate that a lack of folate can lead to feelings of depression and anxiety. Asparagus is one of those veggies that is not only tasty but also rich in folate. Just one cup can provide about two-thirds of your daily requirement, making it a significant mood booster [2]. Low folate levels have been associated with increased rates of depressive symptoms, highlighting its importance in mental health [3].
2. Avocado
Now, here's something interesting: serotonin, which is crucial for mood elevation, is produced with the help of Vitamin B6. Many people don't realize that a deficiency in B vitamins can lead to increased anxiety. Luckily, avocados are a fantastic source of Vitamin B and healthy fats, making them a great ally in reducing anxiety. Adequate Vitamin B6 levels have been linked to improved mood and reduced anxiety symptoms [4].
3. Blueberries
Blueberries are a powerhouse of Vitamin C, which is essential for cell repair and protection. When stress hits, your body craves Vitamin C, and blueberries deliver that along with a good dose of antioxidants. These antioxidants can significantly help in managing stress levels by reducing oxidative stress and inflammation, both of which are linked to anxiety [5].
4. Dark Chocolate
Who doesn't love dark chocolate? It's not just a treat; it's also a solid source of magnesium. Maintaining the right magnesium levels can play a crucial role in fighting anxiety and depression. Studies suggest that magnesium supplementation may alleviate anxiety symptoms, making indulging in a little dark chocolate beneficial [4].
5. Herbal Tea
Chamomile tea is a popular choice when it comes to calming down. Its unique chemical composition has been shown to reduce stress effectively. In fact, studies suggest that drinking herbal tea regularly for about eight weeks can lead to decreased anxiety levels, providing a soothing alternative to coffee, which can sometimes exacerbate anxiety [1].
6. Chard
Chard is another excellent source of magnesium, which plays a vital role in regulating stress hormones like cortisol in your body. When magnesium levels drop, anxiety can worsen. Including chard in your diet could help maintain healthy magnesium levels and keep those anxiety levels in check [4].
7. Turkey
Ever feel sleepy after a big Thanksgiving meal? That's likely due to tryptophan, a nutrient found in turkey. Tryptophan is essential for producing serotonin, the neurotransmitter that helps regulate mood and sleep patterns. It can also help reduce anxiety, making turkey a good option for a calming meal. Ensuring adequate intake of tryptophan-rich foods may support overall mental health [1].
References:
- Guixiang Zhao, Earl S Ford, Chaoyang Li, Kurt J Greenlund, Janet B Croft, Lina S Balluz. Use of folic acid and vitamin supplementation among adults with depression and anxiety: a cross-sectional, population-based survey.. PubMed. 2011.
- Ingvar Bjelland, Per M Ueland, Stein Emil Vollset. Folate and depression.. PubMed. 2003.
- Pierre Astorg, Aline Couthouis, Geneviève Potier de Courcy, Sandrine Bertrais, Nathalie Arnault, Pierre Meneton, Pilar Galan, Serge Hercberg. Association of folate intake with the occurrence of depressive episodes in middle-aged French men and women.. PubMed. 2008.
- Maurizio Fava, David Mischoulon. Folate in depression: efficacy, safety, differences in formulations, and clinical issues.. PubMed. 2009.
- Martha E Payne, Brenda D Jamerson, Christopher F Potocky, Allison E Ashley-Koch, Marcy C Speer, David C Steffens. Natural food folate and late-life depression.. PubMed. 2009.