Food That May Help With Anxiety

Anxiety is a common problem for many people. Here are some science-backed foods and drinks that may provide some anxiety relief.

1. Salmon

Salmon may be beneficial for reducing anxiety. It contains nutrients that promote brain health, including vitamin D and the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA and DHA may help regulate the neurotransmitters dopamine and serotonin, which can have calming and relaxing properties. Vitamin D has also been studied for the positive effects it may have on improving levels of calming neurotransmitters. Even a few servings of salmon a week may be enough to promote anxiety relief.

2. Chamomile

Chamomile is an herb that may help reduce anxiety. It contains high amounts of antioxidants proven to reduce inflammation, which might decrease the risk of anxiety. Several studies have examined the association between chamomile and anxiety relief. They’ve found that those diagnosed with generalized anxiety disorder experienced a significantly greater reduction in symptoms after consuming chamomile extract, compared to those who did not.

3. Turmeric

Turmeric is a spice that contains curcumin, a compound studied for its role in promoting brain health and preventing anxiety disorders. In one study, 20 mg/kg of curcumin produced significant anti-anxiety effects in stressed mice compared to those given a lower dose. Curcumin also has powerful antioxidant and anti-inflammatory properties that have been shown to prevent damage to brain cells. Additionally, curcumin consumption has been shown to increase blood antioxidant levels, which tend to be low in individuals with anxiety.

4. Dark Chocolate

Incorporating some dark chocolate into your diet may also be helpful for easing anxiety. Dark chocolate contains flavonols, which are antioxidants that may benefit brain function. They do this by improving blood flow to the brain and promoting its ability to adapt to stressful situations. These effects may allow you to adjust better to the stressful situations that can lead to anxiety and other mood disorders. Eating dark chocolate has also been shown to increase levels of the neurotransmitter serotonin, which may help reduce the stress that leads to anxiety.

5. Yogurt

The probiotics, or healthy bacteria, found in some types of yogurt can improve several aspects of your well-being, including mental health. Studies have shown that probiotic foods like yogurt may promote mental health and brain function by inhibiting free radicals and neurotoxins, which can damage nerve tissue in the brain and lead to anxiety. In one study, anxious individuals who consumed probiotic yogurt daily were better able to cope with stress than those who consumed yogurt without probiotics.

6. Green Tea

Green tea contains L-theanine, an amino acid that has been studied for the positive effects it may have on brain health and anxiety reduction. In one small study, people who consumed L-theanine experienced a reduction in psychological stress responses that are commonly associated with anxiety, such as increased heart rate. Another study found that those who drank a beverage that contained L-theanine had decreased levels of cortisol, a stress hormone linked with anxiety.

For more food and drinks that may help with your anxiety, check out 8 Foods that Help with Anxiety and Stress or What are some foods to ease your anxiety? .