Whether we like it or not, anxiety is a part of our lives. Individuals across all ages have everyday experiences that give them duress: your best friend is sick and cannot play, thinking of one’s ability to perform at a crucial recital or athletic event, college applications, thesis research and proposals, romance, job interviews, end-of-year crunch, parental care, et cetera. Every day is replete with challenges that trigger an anxious response. Though it all seems very daunting, one can take comfort in knowing that lots of support is available to help us move through these daily trials.

Diet is one readily available method that we can use to help limit anxiety. The food that we eat can strongly influence how we feel. However, this is not a catch-all strategy. Choosing to eat anxiety-reducing foods must be a mindful choice. In other words, overindulging in junk foods, which often contain high fat and sugar, should be avoided since this has been shown to contribute to depressive-like symptoms.

Instead, eating foods such as the ones listed below may be recommended for anxiety management because they are rich in useful chemical compounds that could support our mental state against anxiety:

1. Omega-3 for Anxiety: Fish such as salmon, tuna, and sardines are excellent sources of omega-3 fatty acids. These essential nutrients are important structural components of our body’s cell membranes and have beneficial effects on cardiovascular health, including reduced blood pressure and inflammation. Studies suggest that omega-3 fatty acids may also play a crucial role in reducing anxiety symptoms. They are believed to influence brain function by supporting neurotransmitter pathways, which are vital for regulating mood and stress responses.
2. Antioxidants for Anxiety: Tea (e.g., chamomile), dark chocolate, and berries (e.g., blueberries): While these are all very different from each other what ties them together is that they all contain high levels of compounds called “antioxidants”. The term antioxidant is very broad and can include vitamins (e.g., Vitamins A, C, E) to molecules with specific chemistries (e.g. polyphenols). Laboratory animal models and longitudinal human-based trials studying the effects of foods containing these antioxidants have shown reduced anxiety-like behaviour and positive effects on cognitive performance and mood. Dark chocolate, in particular, has gained attention for its potential anxiety-relieving effects. It is rich in flavonoids, which are compounds that may boost serotonin levels and reduce cortisol, a stress hormone. Similarly, chamomile tea is often associated with relaxation and reduced anxiety, thanks to its antioxidant properties and mild sedative effects.
3. Magnesium for Anxiety: Magnesium supplementation (e.g., spinach, kidney/black beans, whole grains — brown rice, oatmeal): Although the evidence for magnesium supplementation is preliminary and still requires further research, some data suggests that this supplement can have favorable effects on our emotional state. For example, some studies have shown that the addition of magnesium supplements can help alleviate symptoms of depression — a mental state that can directly fuel anxiety.
4. Probiotics for Anxiety: The relationship between diet and mental health is intricately linked to the gut-brain axis, a communication network between the gastrointestinal system and the brain. Probiotics, which are live bacteria found in fermented foods like yogurt, kefir, and kimchi, have shown promise in modulating anxiety. Studies have found that probiotics can influence the gut microbiome, which in turn impacts neurotransmitter production and inflammation levels. For instance, Lactobacillus plantarum has been shown to reduce anxious behavior in animal studies by restoring critical neural proteins like brain-derived neurotrophic factor (BDNF). A fascinating study from South Korea observed that participants consuming 85% dark chocolate experienced greater gut microbial diversity, particularly with an increase in a bacterial species called Blautia obeum. This finding is noteworthy, as decreased levels of Blautia bacteria have been linked to major depressive disorder. These results highlight how dietary changes can directly influence mental well-being through the gut-brain connection.

Additional Foods That Help with Anxiety

Several other foods are worth incorporating into a diet aimed at reducing anxiety. For example, citrus fruits and leafy greens provide high levels of vitamin C, which has been shown to lower cortisol levels. Nuts and seeds, such as walnuts and flaxseeds, also contain omega-3 fatty acids and magnesium, offering dual benefits for mental health. Herbal teas like green tea and lavender tea provide calming effects due to their unique chemical compositions, which include amino acids like L-theanine known for their relaxation-inducing properties.

Another powerful addition to this list is turmeric, a spice renowned for its anti-inflammatory and antioxidant properties. Curcumin, the active compound in turmeric, has been studied for its potential to boost mood and reduce anxiety. Research suggests that curcumin may increase the availability of serotonin and dopamine, two neurotransmitters associated with emotional well-being. Including turmeric in meals or as part of a golden milk drink can be an easy and effective way to support mental health.

Making Mindful Choices for Anxiety Management

Overall, how each individual handles anxiety is as unique as the individual themself. Everyone has different levels of resilience and different methods of coping. That being said, what we eat is one factor that we can readily modify in everyday life to help support positive changes in mental well-being. Combining dietary changes with personal self-care rituals, exercise, and mindfulness practices can lead to significant improvements in managing anxiety.

By choosing anxiety-reducing foods, such as those rich in omega-3 fatty acids, antioxidants, magnesium, and probiotics, we can nourish both our body and mind. While diet alone may not be a complete solution, it is a powerful tool that complements other strategies to create a balanced approach to mental health.