12 best foods to relieve anxiety, say the experts

Your diet could affect your mood, depending on nutritionists.

When we feel anxious, we tend to do things like Yoga or meditation , watching a funny film, or Get fresh air . We can also look for comforting foods such as pizza or cupcakes. But although there is certainly nothing wrong with offering you a little well -deserved pickup, your diet could really affect your mood, according to nutritionists. To find out what you should eat when your stress levels are increasing, keep reading to discover the 12 best foods to alleviate anxiety.

In relation: 4 things you eat that could make you depressed .

Dark chocolate

Gourmet and appetizing dark chocolate bar with cocoa beans. Healthy food.

It turns out that these chocolate desires are actually based on science, because 70 to 85% dark chocolate is full of magnesium.

"" Studies have shown that low levels of magnesium can be associated with an increased risk of depression, anxiety and other mental health disorders ", note Nichole Dandrea-Russert , a nutritionist dietitian and founder of Purely planted . "Magnesium also plays a role in the regulation of the hypothalamo-pituitary-surrenal (HPA) axis, which controls the body's stress response."

Chia seeds

winter superfoods, Best Foods for Maximizing Your Energy Levels

Of all the foods on this list, Chia seeds were most recommended by nutritionists.

"Chia seeds are filled with omega-3 fatty acids, zinc and tryptophan, which help reduce anxiety," said Kelsey Costa , MS, RDN, a dietitian and nutrition consultant for Health channel . "The omega-3 improves the function of the brain and the mood, while the zinc helps the nervous function and the response of the brain to the stress. The tryptophan is a precursor of the serotonin of the neurotransmitters," the happy hormone ", which helps to regulate mood. "

Pumpkin seeds

Homemade Roasted Spiced Pumpkin Seeds with Sea Salt

Another seed which is highly recommended to reduce anxiety is pumpkin seed, which also contains omega-3, zinc and tryptophan, as well as magnesium.

Dandandrea-russert quotes a 2014 study In which participants received a rigid Ringhane diet which included pumpkin seeds and was observed as "significantly lower" anxiety than those according to a weak diet.

In relation: 30 best foods to maximize your energy levels .


Closeup macro of pasture raised farm fresh dozen brown eggs store bought from farmer in carton box container with speckled eggshells texture

Eggs are another food that has been used to study the effects of trimes rich in tryptophan. 2015 search have shown that women aged 45 to 65 who received a "egg protein food supplement" were less anxious and less likely to respond to negative stimuli.

Ben Carvosso ,, a nutritionist , chiropractor and RPP FM host Health issues , note that the eggs are also rich in vitamin D, "which is stimulating mood and reduces stress".


Fresh avocado on cutting board
Istock / Tashka2000

Whether you like them on toast, cut in a salad or in guacamole puree, lawyers are full of healthy fats and mood moving power.

"Avocats contain magnesium and tryptophan, which are essential for the production of serotonin", sharing Costa. "Serotonin is a neurotransmitter that helps regulate mood and social behavior. Adequate quantities can help reduce feelings of anxiety and improve overall mood."

"In addition, lawyers also have small amounts of omega-3 fatty acids and B vitamins," added Eva de Angelis , an approved dietitian nutritionist and a health and nutrition writer at Health channel .

In addition, avocados can help metabolize cortisol, a type of steroid hormone produced by your adrenal glands that balances your body's stress response, regulates blood pressure and controls your sleep -wake cycle, among others, according to the Cleveland clinic .

"High levels of cortisol go hand in hand with brain fog, stress and fatigue," said Carvosso.

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Istock / Stefan Tomic

Blueberries are capable of relieving anxiety thanks to their healthy quantities of antioxidants and vitamins C.

"Antioxidants help reduce oxidative stress, which can cause anxiety, while vitamin C is an effective anxiety reducer, eliminating excess cortisol from the body," said Costa.

Daryl Gioffre , PHD, famous nutritionist and Intestinal Health Expert , says that strawberries, raspberries and grapefruit also have high levels of antioxidants and vitamin C - and, of course, we cannot forget the oranges.

"Try choosing lower fruit in sugar because they prevent blood sugar peaks, which is important to keep low stress levels," he adds.

Leafy greens

A pile of leafy greens including spinach and chard on a black background

Popeye was not associated with spinach without reason. Leafy greens —Comment, including cabbage, watercress, green cabbage and Swiss card beet - are raised in fiber and iron, essential for digestion and energy, respectively.

Folat, also known as Vitamin B9 or folic acid , is also present in large quantities in green leafy vegetables. According to Carvosso, the folate "increases your dopamine levels and, in turn, makes you happier".

Gioffre notes that a single cup of these vegetables provides two thirds of your daily recommended folate value. And but not a leafy green in itself, he adds that a cup of asparagus provides the same amount of folate.

"[Green leafy vegetables] are also rich in beta-carotene and vitamin C, necessary to increase antioxidant levels and support optimal brain functioning, which reduces anxiety," shares Gioffre.

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healthy eating scenes

The salmon landed on this list thanks to its high concentration of omega-3, which Cesar Sauza , MS, RDN, dietitian nutritionist registered in National coalition on health care (NCHC), says "undoubtedly the most nutritious fat found in nature".

In fact, in a 2011 study , "Researchers from Ohio State University discovered that taking 2.5 g of omega-3 (or having 12 to 15 ounces of salmon) can reduce stress and anxiety by more than 20%, "reported Male newspaper .

The study observed that omega-3 had lowered inflammation , which is a cause of documented anxiety.

"We know that there is a direct link of the intestine to the brain, so everything we can do to reduce inflammation will help our mental health," said Emily Spurlock , RD, a dietitian recorded with the Institute of digestive well-being (IFDW).


A bowl of fresh yogurt on a table with a wooden spoon

Some yogurts are also powers with regard to your intestinal health. Patricia Bannan , MS, RDN, A Recorded dietitian nutritionist And a healthy cooking expert, specifically recommends Skyr, a thick Icelandic yogurt.

"Skyr contains nutrients for mood and intestinal support, including calcium, probiotics and proteins," she explains. "A portion of smooth Icelandic Icelandic provisions with low fat content contains 14 grams of protein, zero grams of added sugar and three billion probiotics."

De Angelis is also a fan of Kefir, a fermented dairy drink. She notes that fermented foods not only help control blood sugar and cholesterol levels, but they "also regulate mood and, therefore, the drop in cortisol".

In relation: 6 foods that make you sweat more, say the experts .


Green, black, and red lentils in piles on a wood table.
Monticello / Shutterstock

Foods rich in fiber is another group that plays a vital role in intestinal health - and lenses contain 18 grams of cooked cup fibers, according to Dandrea -Russert.

"The fibers feed healthy bacteria and when bacteria eat fiber, they produce compounds called short-chain fatty acids," she explains. "It has been shown that these compounds reduce inflammation and support the production of neurotransmitters, which can both support in good humor and alleviate the symptoms of depression and anxiety."


turmeric curcumin

The addition of turmeric to your food is a simple way to fight anxiety with your diet, thanks to the powerful antioxidant called curcumin it contains.

"Curcumin can pass the blood-brain barrier and has proven to improve the pathological process of anxiety disorders. This also stimulates the antioxidant capacity of the body, which can help manage stress and reduce anxiety", explains Costa. "Curcumin also significantly affects the neuroendocrine system, which regulates our response to stress and further reduces anxiety."


matcha latte

Nutritionists agree that caffeine can increase anxiety, because it causes "this nervous and too stimulated feeling," notes Gioffre. However, they are also suitable that matcha green tea is an excellent substitute because it contains lower caffeine levels and many other mental health benefits. AE0FCC31AE342FD3A1346EBB1F342FCB

"The most sought-after active components of Matcha green tea include epigallocatechine Gallatte (EGCG) and L-theanine (L-the)", shares Dandandrea-Russert. "We think that the EGCG has many health benefits, but in the context of mental health, EGCG has been shown To have a calming effect, relieve stress, improve memory and improve the ability to feel pleasure. Thetheanine has been shown To encourage relaxation, reduce tensions, stress and anxiety and improve sleep quality. ""

Remember, a lack Food can also have an impact on your mood.

Beautiful young couple having fun and laughing while cooking in kitchen at home

One of the most important things to remember if you consider how your diet is linked to anxiety is that it is not only What You eat, but also When You eat - and skip meals Can trigger stress, fatigue, anger and more.

"Our brain works 24 hours a week, seven days a week and therefore, it needs food to do its best," Share Victoria Mr. Smith , RDN, CDN, CEDS, a Food disorders specialist . "When we do not provide our minds and adequate nutrition to our minds, symptoms can occur physically and physiologically."

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