A few years ago, if you’d told me that food could play a role in managing anxiety, I probably would have shrugged it off. Like many people, I saw anxiety as something that just happens, a mental battle that had little to do with what’s on my plate. But after my health issues in 2024, I started digging deep into how diet affects the body and mind. What I found was eye-opening.
Anxiety has been a part of my life for years. I’ve had moments where it’s been mild and manageable, and other times when it’s hit me like a ton of bricks. Knowing that I have a family history of dementia and my own personal struggles with anxiety disorders, I’ve had to take my mental health seriously. What I never realized, though, was how much certain foods could either fuel anxiety or help calm it.
Some of these foods have become staples in my diet, and others, like dark chocolate (which I still find too bitter), I’ve learned about but don’t eat often. The key thing is that every food here has something to offer when it comes to reducing anxiety naturally. If you’re looking for simple, everyday ways to support your anxiety levels, these ten foods are a great place to start.
Salmon, Mackerel, and Sardines
Honestly, if you’re not eating salmon, mackerel, or sardines, you should be. Ever since I started looking into healthy foods, salmon has popped up on nearly every list, for heart health, brain health, and just about everything else. And omega-3 fatty acids are mentioned constantly as a key benefit. Even my doctor and diabetes nurse ask me what I’m eating at every visit, and when I say salmon and mackerel, they always respond with, “Well done.” That tells me I’m on the right track.
These fish are packed with omega-3 fatty acids, which have been shown to reduce anxiety symptoms by up to 20%. They also help lower inflammation in the brain, which is linked to stress and mood disorders. On top of that, omega-3s support the production of serotonin and dopamine, the brain’s “feel-good” chemicals, while improving brain cell function, making it easier to manage stress and anxiety.
You can get omega-3s from foods like canned tuna, walnuts, flaxseeds, and chia seeds, but fatty fish like salmon, mackerel, and sardines are some of the best sources. Better yet, salmon is delicious, and grilled mackerel on toast is a fantastically healthy breakfast. So, you’re not cutting out flavor to be healthy.
Also Read: Anxiety and Eating Disorders – Can One Condition Lead to Another?
Spinach
As mentioned in section one, mackerel on toast is a healthy breakfast and is even better with a handful of spinach leaves. Not only is it tasty, but it gives your body two powerful nutrients in one go. Talk about a double-whammy. The best part is that you can probably have this several times a week for the same cost as some wild-caught salmon (and that’s how you eat superfoods on a budget).
Spinach is helpful when it comes to anxiety because it’s packed with magnesium, which is known as the body’s natural relaxer. Magnesium helps calm the nervous system, making it easier to manage stress and anxiety. It also plays a key role in brain function, helping to control the release of stress hormones. When your body is low on magnesium, you might feel more anxious, restless, or have trouble sleeping (information that would have been useful to me decades ago).
Eating magnesium-rich foods like spinach can help you feel more relaxed and balanced. Other foods high in magnesium include almonds, avocados, and dark chocolate. But if you want a quick and easy way to boost your intake, adding some fresh spinach to your meals or smoothies is a great option.
Dark Chocolate
Oh, why can’t milk chocolate have all the health benefits of dark chocolate? For me, dark chocolate is bitter and unpalatable. My wife and daughter love it, especially in hot chocolate, but I just can’t get into it. That said, the more I’ve looked into food and diet for health and mindfulness, the more dark chocolate keeps showing up. It seems to be on every list!
We’ve already mentioned that dark chocolate contains magnesium, but it also packs in flavonoids, which are plant compounds that help improve blood flow to the brain and lower blood pressure. Better blood flow means the brain gets more oxygen and nutrients, helping it work better and stay calm under stress. Flavonoids also help reduce inflammation in the brain, which has been linked to anxiety and mood disorders. On top of that, dark chocolate can boost serotonin, the brain’s natural “feel-good” chemical.
When you combine all the benefits, if you like dark chocolate, adding a small amount to your diet makes fantastic sense, especially in your efforts to reduce anxiety.
Avocados
As mentioned above, avocados contain magnesium, so that’s already one reason to eat them to help with anxiety. But they’re also loaded with B vitamins, which play a huge role in brain health and mood.
B vitamins help the body produce serotonin and dopamine, two key chemicals that keep you feeling calm and happy. They also help your brain and nervous system work properly, which can make it easier to handle stress. Low levels of B vitamins have been linked to anxiety, fatigue, and even depression. Seriously, if they taught some of this in schools when I was growing up, I may have not spent most of my adult life suffering from anxiety disorders.
Avocados, when ripe and soft, are excellent in salads, but my favorite way to eat them is on sourdough toast, mixed with lemon juice and finely chopped onions. There’s something about that combo that’s just perfect. If you’re looking for another powerhouse source of B vitamins, beef liver is one of the best, I just can’t eat it.
Eggs
Eggs are super affordable, packed with nutrients, and easy to cook. They’re a staple in many kitchens because they can be used for breakfast, lunch, or even a quick snack. Scrambled eggs, in particular, make for a super healthy and filling meal.
Along with B vitamins, eggs contain tryptophan, an amino acid that helps the body produce serotonin. Serotonin is a brain chemical that plays a big role in mood, helping you feel calm and happy. Low levels of serotonin are linked to anxiety and depression, so eating foods rich in tryptophan, like eggs, can help support mental well-being.
Because eggs are easy to cook and packed with benefits, they’re one of the simplest ways to add anxiety-fighting nutrients to your diet. Whether you enjoy them boiled, scrambled, or in an omelet, they’re a great addition to your diet.
Yogurt
Seriously, since being told I’m diabetic, Greek yogurt and blueberries (which I’ll mention below) have become a go-to in my daily routine. It’s naturally sweet, creamy, and packed with health benefits. What I didn’t know is that probiotics, the good bacteria in yogurt, can actually help reduce social anxiety. I should have been drinking it by the gallon over the last 20 years!
Probiotics help balance the gut, which is closely linked to brain health. The gut and brain communicate through the gut-brain axis, and when the gut is healthy, it can send positive signals to the brain, helping to reduce anxiety. Studies suggest that probiotics may lower stress hormones and improve mood, making social situations feel less overwhelming.
If you struggle with social anxiety, adding probiotic-rich foods like yogurt, kefir, and fermented foods to your diet could be worth a try. Some fermented foods have an acquired taste, but yogurt is a simple, tasty way to support your mental health.
Also Read: Healthy Aging Starts in Your Mug – 8 Science-Backed Benefits of Bio Coffee
Blueberries
Practically every article I’ve written since my health issues in 2024 has included blueberries. This isn’t just because I love them (I do), but because every health professional I’ve spoken to, diabetic nurses, heart specialists, you name it, has recommended them. And that’s no exaggeration. Today, blueberries are one of the first things on my shopping list. They’re easy to toss onto pancakes, pick at as a snack, add to yogurt, or top porridge with. Super quick, relatively affordable, and, according to experts, a genuine superfood.
Blueberries are packed with antioxidants, which help protect brain cells from stress and damage. When the body is under stress, harmful molecules called free radicals build up, which can lead to anxiety and depression. Antioxidants fight these free radicals, helping the brain stay balanced and healthy. Studies suggest that foods high in antioxidants may help improve mood and reduce feelings of anxiety.
If you’re looking for a simple way to support your mental health, adding blueberries to your diet is a fantastic option.
Crab
This one hasn’t made it into my regular diet yet, simply because good crab isn’t easy to find near me. But when I’m near the coast and fresh crab is available, it’s on my menu. Not because of its zinc content, but because it can be delicious! You could also go for lobster or oysters, but crab is usually the most affordable of the three.
Crab is an excellent source of zinc, a mineral that helps the brain and body handle stress. Zinc plays a big role in brain function, supporting the production of neurotransmitters, the chemicals that help control mood. Low zinc levels have been linked to higher anxiety and depression, so getting enough of it can help keep your mind balanced.
If fresh crab isn’t easy to find, you can also get zinc from foods like beef, pumpkin seeds, and chickpeas (for me, my zinc comes from pumpkin seeds and chickpeas normally). But if you do get the chance to enjoy fresh crab, you’re not just treating your taste buds, you’re giving your mental health a boost too.
Oatmeal
Before my health issues, I avoided oatmeal, but after learning about its health benefits, it’s now a staple in my pantry and one of my go-to healthy breakfasts each week. I’ll be honest, the texture can be a bit off if you get it wrong, but once you get used to it and start adding tasty toppings like sliced bananas, real honey, or natural jams, it actually becomes quite delicious.
Oatmeal is a complex carbohydrate, which means it provides a steady flow of energy rather than a quick sugar rush. This slow release of energy helps keep blood sugar levels stable, which is important for mood and anxiety. Sudden drops in blood sugar can make you feel irritable, shaky, or even more anxious. Oatmeal also helps boost serotonin, a brain chemical that promotes feelings of calm and happiness. When serotonin levels are balanced, it’s easier to handle stress and anxiety.
If you’re looking for a comforting, healthy breakfast that supports both your body and mind, a warm bowl of oatmeal is a great choice.
Also Read: Aging and Anxiety – Do Anxiety Disorders Intensify as We Grow Older?
Turmeric
This last one was a 50-50 flip of a coin. I almost went with chamomile tea, but since this is a food list, I chose turmeric instead. While turmeric can be used in teas, it’s best known for adding great color and flavor to curries and other dishes where you want a slightly bitter, earthy taste. It’s super cheap and really easy to work into recipes, just don’t go overboard, or it can make a dish too bitter.
Turmeric contains curcumin, a powerful compound with antioxidant and anti-anxiety properties. Curcumin helps reduce inflammation in the brain, which has been linked to stress, anxiety, and even depression. It also boosts levels of serotonin and dopamine, two brain chemicals that help improve mood and keep anxiety in check. Some studies suggest that curcumin may work as well as certain antidepressants for improving mood, making it a natural option for mental well-being. Talk about an anxiety superfood.
If you want to add turmeric to your diet, try mixing it into soups, stews, or rice dishes. A little goes a long way, and it might just give your brain the extra support it needs to tackle anxiety.