Science-based list of foods for anxiety: How to get rid of anxiety with the help of these ten foods


What do we call these feelings?

The unexplained fear when your mother dropped you at the bus stop, the first professional interview you headed for, but couldn’t break the uncomfortable shells, and those sleepless nights where you thought you might never see the next sunrise?

You might be thinking you’re the only one to feel the heat of poor brain health. But trust us! These feelings are way more common than you think.

While everyone calls them anxiety, we call them “the fear lurking around your head and gut and body.”

But is the anxiety a reversible mental condition? Or is the scope to heal it almost next to zero? Do you have to check with the brain specialists? Or are home remedies for anxiety helpful too?

Well, the good news is: the world is not binary, at least, for the treatment of anxiety. Different remedies work on different people, and one is an anti-anxiety diet.

Breaking it down for you: there are many foods that help with anxiety. Yes, you can call them to stress relievers food.

They lower the severity of anxiety symptoms by hammering down the brains’ problems and boosting their conditions.

In case you can’t wait to tone down these weird sensations in the body or want to know how to get rid of anxiety, let’s check out the list with natural remedies for anxiety.

Ten foods for anxiety

Stop rummaging around, searching for “foods that reduce stress” or “foods that reduce anxiety,” because the list is all cooked up for you. So what are you waiting for?

1. Foods high in Omega-3s 

You’ve probably heard the world calling fats a bad-bunch of cells. But there’s a recent obsession with calling it good too. Is there anything like a good fat? What a hoax, peddled by hoax machines! Just kidding!

Omega-3s fatty acids are such “good-types of fats” that are incredibly healthy for your heart. Yeah, but how is that related to the brain?

Well, it’s a fact that Omega-3s are suitable for cardiovascular proceedings. But recent studies consider it as an emerging therapy for anxiety.

You might be wondering if your body already produces fatty acids, should you need more of them? So here’s the quick reality checker. No, unfortunately, our bodies haven’t evolved yet to produce Omega-3s on their own.

Probably the reason why you need external sources to fulfill your daily dosage of them. Cap your limit to 2,000 mg of Omega-3s, and that should see you results in 6 weeks to 6 months.

Sources: Fish oil, nuts and seeds (Chia or Flax seeds), plant oils (Soya and canola).

2. Turmeric

TurmericDo you ever mull over what changes your mood so consistently? Is an invisible skydaddy moving in and out of the regulator? No! It’s serotonin, which is causing the fluctuations in your mood.

So it’s the same hormone you need to get control over. There has been plenty of science to support that low-level serotonin may result in anxiety, sleepless nights, and depression.

Of course, there are traditional ways to have these hormones back in check; however, we’re looking for natural remedies for anxiety. Right? Turmeric is the way forward among spices to suppress the symptoms of anxiety.

The yellow, powder-ish spice has a bioactive chemical, curcumin, known to boost serotonin and dopamine levels. The best part is, there’s no long-term side effect with it.

You may not want to have turmeric directly, but you can always get them in tasty templates as hummus, roasted veggies, golden milk, etc.

3. Dark chocolate 

Dark chocolateChocolates are not suitable for your teeth; everyone says that. Chocolates are suitable for the brain. No one said ever!

Well, if you’re eating chocolates, why not have the ones that are beneficial to your health?

Some evidence indicates dark chocolates as stress relievers food that also ease anxiety and induce a feel-good factor.

Perhaps, you’d want to thank antioxidant flavonoids for all the regulation in the mood.

These chemicals push the brain to function properly by helping healthy blood flow in the brain. Now, what has blood flow in the brain got to do with getting rid of anxiety?

Here it is: impressive blood flow carries essential nutrients to the brain that help you with coping difficulties and stressful situations.

4. Magnesium & Enzyme rich foods

Magnesium & Enzyme rich foodsa. Magnesium

Several models demonstrate people with less magnesium content face the wrath of anxiety and stress. Does that mean taking magnesium for anxiety will resolve the problem?

We certainly think magnesium indirectly helps with controlling the feeling of fear and panic.

The best part is yet to come: some suggest that magnesium is not limited to treating generalized anxiety disorder, but others as OCD and panic disorders.

Sources: Spinach, legumes, nuts, seeds, and whole grains

b. Enzymes

Did you know there’s a bi-directional relationship between your brain and the gut system? They always interact with each other. But when they fail to communicate, anxiety and depression take over.

So you basically take enzymes to improve the condition of your gut. Enzymes like lactase produce lactic acid bacteria, which is generally for muting the effect of anxiety.

Sources: Kefir, buttermilk, and Italian and Swiss cheeses like Parmesan, cheddar, and Gruyère milk. 

 5. Vitamins rich foods 

Vitamins rich foodsVitamins have to be our favorite sources for treating anxiety. And when it comes to B Vitamins, there’s hardly any second though the entire B group is the daddy of treating anxiety.

Check this list:

  • Vitamin B5: B5 fancies chances for adrenal glands. Healthy adrenal glands mean less stress and anxiety levels.

Sources: Chicken breast. Mushrooms. Avocado.

  • Vitamin B9: B9 is rich in folate or folic acids. These acids sort out the depressive moods.

Sources: Beans. Peanuts. Sunflower seeds. Fresh fruits. Fruit juices.

  • Vitamin B12: B12 is full of healthy compounds to regulate low mood and depressive symptoms.

Sources: Meat. Fish. Milk. Cheese. Eggs.

  • Vitamin B6: You can have blend sources of Vitamin B6 and magnesium to conquer anxiety too.

Sources: milk and cheese. Meat (chicken and red meat). Fish (mackerel, tuna, and salmon).

6. Fermented food

You’re obsessed with sanitizing your hands, fearing the tiny-little microbes would harm you? Listen! Not all microbes are harmful! There are healthful bacteria and yeast that control your anxiety. Sounds alien?

Yeasts and bacteria in fermented food items have shown positives in dealing with sad and anxious states. Some respondents have testified their social anxiety got tamed eating fermented food.

You must have seen how subcontinent cultures feed fermented items as yogurt right before important events like interviews. Still, wondering if it ever made sense?

So these food items enhance microbiota’s performance and induce happiness in people who’re looking to get out of their not-so-social shells.

Sources: Cultured milk and yoghurt. Wine. Beer. Cider. Tempeh. Miso. Kimchi. Sauerkraut.

7. Zinc food

It’s a matter of debate whether there’s any correlation between having Zinc and reduced anxiety.

There’s speculation that Zinc manages a healthy nervous system function.

You know how it’s with impaired nervous systems— they can be the primary causes of anxiety, especially when the vagus nerve is not living up to its mark.

These Zinc looks after the nerve and ensures the calming messages are exchanged between the body and the brain. There’s no doubt you need a healthy nervous system connection should you look to shrug off the anxiety from your head.

While Zinc therapy is extremely popular in increasing zinc plasma levels to fend off anxiety symptoms, you can also rely on specific food sources to cover the need for them.

Sources: Beans, Nuts, seafood (such as oysters, crabs, and lobsters), fortified breakfast cereals, whole grains, and dairy products.

8. Moringa

MoringaOur bodies are full of free radicals. 

In case you’re wondering what they are, let us tell you, they’re the reason why your skin age and wrinkles show up. They’re extremely notorious unstable electrons that also alter proteins, DNA, and lipids in the body, leading to illness.

It shouldn’t be a surprise; free radicals also affect your brain. They can damage the neurotransmitter system and induce oxidative stress in your body.

Fortunately, Moringa has anxiolytic properties that deal with seeing these unstable electrons home. Think of it as electrons making place in the atomic shells.

The antioxidant properties also ensure the frivolous free radicals don’t destroy your system from within.

9. Vitamin C

Vitamin CSo when you feel stressed and anxious, your body secretly demands vitamin C.

Yes. Vitamin C is not only useful in boosting your immune system but also in coping up with stress. Think of them as shock absorbers. These vitamin cells absorb trauma to a great extent.

Vitamin C also ensures your cells don’t get destroyed under extreme oxidative stress. So they help repair, regrow, and protect the cells.

So the berries and lemon are potent balls of antioxidants and vitamin C you need to toss in your mouth when you feel panicked and fearful.

Sources: Citrus fruit, such as oranges and orange juice. Peppers. Strawberries

10. Basil & Chamomile Tea

Basil & Chamomile Tea   a. Basil tea

Not everyone can feel social in their boots, as and when they want. 

They need a little push, maybe by someone, or by something like basil leaves.

Ayurvedic science and practitioners prescribe basil leaves as anti-depressants.

Some believe the holy basil reduces cortisol and sugar levels to bring down anxiety levels and enhance mental endurance.

Although you can have leaves directly, basil tea has recently become a caffeine-free buzz for alleviating mental problems.

   b. Chamomile tea

As with basil, Chamomile is a natural remedy herb.

It’s a daisy-like flower that symbolizes calmness, patience, and mental endurance.

Some studies stress Chamomile as one of the critical ingredients of stress-soothing teas.

So if you’re suffering from moderate to severe anxiety symptoms, you know where to head to.

Additional tips for treating anxiety

tips for treating anxietyFollow a happy and happening lifestyle. A dull, boring, monotonous routine homes anxiety in most heads.

  • Manage a healthy diet routine without fail.
  • Stay hydrated all the time.
  • Don’t undermine the staircases in your complex. Add physical activities. Begin with minimal.

Wrapping it up

Listen! We don’t know if you’ve added these foods for anxiety in your life. And we don’t know if they’ll benefit your condition or not! But we’re sure they won’t aggravate your condition.

Our idea to rely on an anti anxiety diet is to do a minimal bit from our end if we haven’t seen the experts yet! You have nothing to lose with it.

So supplement these anti-anxiety elements in your life and let the fear stand at bay.





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