{"id":86971,"date":"2025-08-21T19:46:40","date_gmt":"2025-08-21T19:46:40","guid":{"rendered":"https:\/\/www.newsbeep.com\/ca\/86971\/"},"modified":"2025-08-21T19:46:40","modified_gmt":"2025-08-21T19:46:40","slug":"12-foods-that-help-with-anxiety-according-to-nutritionists","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ca\/86971\/","title":{"rendered":"12 Foods That Help With Anxiety, According to Nutritionists"},"content":{"rendered":"

When we\u2019re feeling anxious, we tend to do things like yoga or meditation<\/a>, watch a funny movie, or simply get some fresh air<\/a>. We also may reach for comfort foods like pizza or cupcakes. And while there\u2019s certainly nothing wrong with treating yourself to a little well-deserved pick-me-up, your diet could actually be affecting your mood, according to nutritionists. To find out what you should be eating when your stress levels spike, keep reading to discover the 12 foods that help with anxiety.<\/p>\n

RELATED: 5 Foods to Avoid If You Have Anxiety, Doctors Say<\/a>.<\/p>\n

” src=”https:\/\/bestlifeonline.com\/wp-content\/uploads\/sites\/3\/2025\/06\/2671393809_4361_content.jpg?quality=82&strip=all” alt=”Gourmet dark chocolate bar with cocoa beans” width=”1200″ height=”800″ class=”lazyload alignnnone size-full wp-image-565139″ \/>iStock<\/p>\n

Turns out those chocolate cravings are actually based on science, as 70-85 percent dark chocolate is full of magnesium.<\/p>\n

\u201cStudies have shown<\/a> that low magnesium levels may be associated with an increased risk of depression, anxiety, and other mental health disorders,\u201d notes Nichole Dandrea-Russert, a registered dietitian nutritionist and founder of Purely Planted<\/a>. \u201cMagnesium also plays a role in regulating the hypothalamic-pituitary-adrenal (HPA) axis, which controls the body\u2019s stress response.\u201d<\/p>\n

Further research research links magnesium with improved sleep quality<\/a>. <\/p>\n

\u201cIt boosts levels of GABA [gamma-aminobutyric acid], a chemical in the brain that promotes relaxation and sleepiness,\u201d Shelby Harris, PsyD, DBSM, director of sleep health at Sleepopolis<\/a>, previously told Best Life. \u201cIt also supports the production of melatonin, the hormone that helps control when you feel sleepy or awake and can relax your muscles to prevent cramps or discomfort that could wake you up.\u201d<\/p>\n

” src=”https:\/\/bestlifeonline.com\/wp-content\/uploads\/sites\/3\/2025\/06\/2671393809_9707_content.jpg?quality=82&strip=all” alt=”Salmon fillet. ” width=”1200″ height=”800″ class=”lazyload alignnnone size-full wp-image-565140″ \/>Shutterstock<\/p>\n

Salmon lands on this list thanks to its high concentration of omega-3, which Cesar Sauza, MS, RDN, registered dietitian nutritionist at the National Coalition on Health Care<\/a> (NCHC), says is \u201cwithout a doubt the most nutritious fat found in nature.\u201d<\/p>\n

In fact, in a 2011 study<\/a>, \u201cresearchers at Ohio State University discovered that taking 2.5g of omega-3s<\/a> (or having 12 to 15 ounces of salmon) can reduce stress and anxiety by more than 20%,\u201d reported Men\u2019s Journal.<\/p>\n

The study observed that omega-3s lowered inflammation<\/a>, which is a documented cause of anxiety.<\/p>\n

\u201cWe know there\u2019s a direct connection from the gut to the brain, so anything we can do to reduce inflammation will help with our mental health,\u201d explains Emily Spurlock, RD, a registered dietitian with the Institute for Digestive Wellbeing<\/a> (IFDW).<\/p>\n

RELATED: This \u201cPowerhouse\u201d Vegetable Is the Healthiest, CDC Says\u2014But You\u2019re Probably Not Eating It<\/a>.<\/p>\n

” src=”https:\/\/bestlifeonline.com\/wp-content\/uploads\/sites\/3\/2025\/06\/2671393809_9958_content.jpg?quality=82&strip=all” alt=”Chia seeds with a spoon close up” width=”1200″ height=”831″ class=”lazyload alignnnone size-full wp-image-565141″ \/>iStock<\/p>\n

Of all the foods on this list, chia seeds<\/a> were the most recommended by nutritionists.<\/p>\n

\u201cChia seeds are packed with omega-3 fatty acids, zinc, and tryptophan, which help reduce anxiety,\u201d explains Kelsey Costa, MS, RDN, a registered dietitian and nutrition consultant for Health Canal<\/a>. \u201cOmega-3s enhance brain function and mood, while zinc aids nerve function and the brain\u2019s response to stress. Tryptophan is a precursor to the neurotransmitter serotonin, the \u2018happy hormone,\u2019 which helps regulate mood.\u201d<\/p>\n

Chia seeds are also high in magnesium, which, as previously mentioned, can promote relaxation and better sleep. <\/p>\n

” src=”https:\/\/bestlifeonline.com\/wp-content\/uploads\/sites\/3\/2025\/06\/2671393809_5198_content.jpg?quality=82&strip=all” alt=”avocado cut into two halves near bowl of guacamole on black surface” width=”1200″ height=”800″ class=”lazyload alignnnone size-full wp-image-565142″ \/>Shutterstock<\/p>\n

Whether you like them on toast, cut up in a salad, or mashed as guacamole, avocados are full of healthy fats<\/a> and mood-boosting power.<\/p>\n

\u201cAvocados contain magnesium and tryptophan, which are essential for serotonin production,\u201d shares Costa. \u201cSerotonin is a neurotransmitter that helps regulate mood and social behavior. Adequate amounts can help reduce feelings of anxiety and improve overall mood.\u201d<\/p>\n

\u201cPlus, avocados also have small amounts of omega-3 fatty acids and B vitamins,\u201d adds Eva De Angelis, a licensed dietitian nutritionist and a health and nutrition writer at Health Canal<\/a>.<\/p>\n

In addition, avocados can help metabolize cortisol, a type of steroid hormone produced by your adrenal glands that balances your body\u2019s stress response, regulates blood pressure, and controls your sleep-wake cycle, among other things, according to the Cleveland Clinic<\/a>.<\/p>\n

\u201cHigh cortisol levels go hand in hand with brain fog, stress, and fatigue,\u201d points out Ben Carvosso, a nutritionist<\/a>, chiropractor, and host of RPP FM\u2019s Health Matters<\/a>.<\/p>\n

RELATED: 9 Supplements That May Calm Your Anxiety, Doctors Say<\/a>.<\/p>\n

” src=”https:\/\/bestlifeonline.com\/wp-content\/uploads\/sites\/3\/2025\/06\/2671393809_5099_content.jpg?quality=82&strip=all” alt=”Fresh blueberry fruit on a plate on dark background” width=”1256″ height=”835″ class=”lazyload alignnnone size-full wp-image-565143″ \/>iStock<\/p>\n

Blueberries are able to ease anxiety thanks to their healthy amounts of antioxidants and vitamin C<\/a>.<\/p>\n

\u201cAntioxidants help reduce oxidative stress, which can lead to anxiety, while vitamin C is an effective anxiety reducer, removing excess cortisol from the body,\u201d explains Costa.<\/p>\n

Daryl Gioffre, DC, celebrity nutritionist and gut health expert<\/a>, says that strawberries, raspberries, and grapefruit also have high levels of antioxidants and vitamin C\u2014and, of course, we can\u2019t forget about oranges.<\/p>\n

\u201cTry to choose fruits lower in sugar, as they prevent spikes in blood sugar which is important for keeping stress levels low,\u201d he adds.<\/p>\n

” src=”https:\/\/bestlifeonline.com\/wp-content\/uploads\/sites\/3\/2025\/06\/2671393809_9905_content.jpg?quality=82&strip=all” alt=”closeup of a person holding a bowl of swiss chard” width=”1200″ height=”827″ class=”lazyload alignnnone size-full wp-image-565144″ \/>iStock<\/p>\n

Popeye wasn\u2019t paired with spinach for no reason. Leafy greens<\/a>\u2014also including kale, watercress, collard greens, and Swiss chard\u2014are high in fiber and iron, essential for digestion and energy, respectively.<\/p>\n

Folate, also known as vitamin B9 or folic acid<\/a>, is present in large amounts in leafy greens, too. According to Carvosso, folate \u201cincreases your dopamine levels and in turn, makes you happier.\u201d<\/p>\n

Gioffre notes that one cup alone of these veggies provides two-thirds of your daily recommended folate value. And though not a leafy green per se, he adds that a cup of asparagus provides the same amount of folate.<\/p>\n

\u201c[Leafy greens] are also rich in beta-carotene and vitamin C, needed to boost antioxidant levels and support optimal brain functioning, which together lowers anxiety,\u201d Gioffre shares.<\/p>\n

RELATED: 5 Best Memory-Boosting Foods, According to Science<\/a>.<\/p>\n

” src=”https:\/\/bestlifeonline.com\/wp-content\/uploads\/sites\/3\/2025\/06\/2671393809_8555_content.jpg?quality=82&strip=all” alt=”closeup of a woman pouring a glass of kefir” width=”1200″ height=”800″ class=”lazyload alignnnone size-full wp-image-565145″ \/>iStock<\/p>\n

Certain yogurts are also powerhouses when it comes to your gut health. Patricia Bannan, MS, RDN, a registered dietitian nutritionist<\/a> and healthy cooking expert, specifically recommends skyr, a thick Icelandic yogurt.<\/p>\n

\u201cSkyr contains nutrients for mood and gut support, including calcium, probiotics, and protein,\u201d she explains. \u201cOne serving of Low Fat Plain Icelandic Provisions Skyr contains 14 grams of protein, zero grams of added sugar, and three billion probiotics.\u201d<\/p>\n

De Angelis is also a fan of kefir<\/a>, a fermented dairy drink that\u2019s been shown to promote gut health, aid in weight management, boost immune function, and more.<\/p>\n

Moreover, De Angelis notes that fermented foods like kefir help control blood sugar and cholesterol levels, and \u201cregulate mood and thus, lower cortisol.\u201d<\/p>\n

In fact, a new study published in the journal EMBO Molecular Medicine<\/a> found that the specific probiotic strains found in fermented foods can help ease depression and anxiety by positively affecting neurotransmitters like GABA.<\/p>\n

” src=”https:\/\/bestlifeonline.com\/wp-content\/uploads\/sites\/3\/2025\/06\/2671393809_5046_content.jpg?quality=82&strip=all” alt=”Green, black, and red lentils in piles on a wood table.” width=”1200″ height=”801″ class=”lazyload alignnnone size-full wp-image-565146″ \/>Shutterstock<\/p>\n

Fiber-rich foods<\/a> are another group that plays a vital role in gut health\u2014and lentils contain a whopping 18 grams of fiber per cooked cup, according to Dandrea-Russert.<\/p>\n

\u201cFiber feeds healthy bacteria and when bacteria eat the fiber, they produce compounds called short-chain fatty acids,\u201d she explains. \u201cThese compounds have been shown to reduce inflammation and support neurotransmitter production, both of which may support a good mood and mitigate symptoms of depression and anxiety.\u201d<\/p>\n

RELATED: 5 Foods That Will Reverse Low Energy, Doctor Says<\/a>.<\/p>\n

” src=”https:\/\/bestlifeonline.com\/wp-content\/uploads\/sites\/3\/2025\/06\/2671393809_9691_content.jpg?quality=82&strip=all” alt=”matcha latte” width=”1200″ height=”800″ class=”lazyload alignnnone size-full wp-image-565147″ \/>iStock<\/p>\n

Nutritionists agree that caffeine can increase anxiety, as it causes \u201cthat jittery, overly-stimulated feeling,\u201d notes Gioffre. However, they also agree that matcha<\/a> green tea is a great substitute, as it contains lower levels of caffeine and many other mental health benefits.<\/p>\n

\u201cThe most researched active components of matcha green tea include epigallocatechin gallate (EGCG) and L-theanine (L-THE),\u201d shares Dandrea-Russert. \u201cEGCG is thought to have many health benefits, but in the context of mental health, EGCG has been shown<\/a> to have a calming effect, relieve stress, improve memory, and improve the ability to feel pleasure. L-theanine has been shown<\/a> to encourage relaxation, reduce tension, stress, and anxiety, and improve sleep quality.\u201d<\/p>\n

Additionally, matcha contains three times more antioxidants than regular green tea, making it a powerhouse for fighting inflammation.<\/p>\n

” src=”https:\/\/bestlifeonline.com\/wp-content\/uploads\/sites\/3\/2025\/06\/2671393809_5277_content.jpg?quality=82&strip=all” alt=”Homemade Roasted Spiced Pumpkin Seeds with Sea Salt” width=”1254″ height=”836″ class=”lazyload alignnnone size-full wp-image-565148″ \/>iStock<\/p>\n

Pumpkin seeds<\/a> are another highly recommended food for reducing anxiety. They contain omega-3s, zinc, tryptophan, magnesium, fiber, healthy fats, and protein (oh my!).<\/p>\n

Dandrea-Russert cites a 2014 study<\/a> in which participants were given a high-tryptophan diet that included pumpkin seeds and were observed to have \u201csignificantly lower\u201d anxiety than those on a low-tryptophan diet.<\/p>\n

RELATED: Tomatoes Are the Healthiest Fruit in the World, CDC Says\u2014Here\u2019s Why<\/a>.<\/p>\n

” src=”https:\/\/bestlifeonline.com\/wp-content\/uploads\/sites\/3\/2025\/06\/2671393809_1117_content.jpg?quality=82&strip=all” alt=”hand grabbing a piece of scrambled eggs on toast” width=”1200″ height=”747″ class=”lazyload alignnnone size-full wp-image-565149″ \/>iStock<\/p>\n

Eggs are another food that has been used to study the effects of high-tryptophan diets. Research from 2015<\/a> showed that women aged 45-65 who received a \u201cdietary supplement from egg protein\u201d were less anxious and less likely to respond to negative stimuli.<\/p>\n

Carvosso notes that eggs are also high in vitamin D, \u201cwhich is mood-boosting and reduces stress.\u201d<\/p>\n

” src=”https:\/\/bestlifeonline.com\/wp-content\/uploads\/sites\/3\/2025\/06\/2671393809_8132_content.jpg?quality=82&strip=all” alt=”turmeric curcumin” width=”1024″ height=”682″ class=”lazyload alignnnone size-full wp-image-565150″ \/>Shutterstock<\/p>\n

Adding turmeric<\/a> to your food is a simple way to tackle anxiety with your diet, thanks to the powerful antioxidant called curcumin that it contains.<\/p>\n

\u201cCurcumin can pass the blood-brain barrier and has been shown to improve the pathological process of anxiety disorders. It also boosts the body\u2019s antioxidant capacity, which can help manage stress and reduce anxiety,\u201d explains Costa. \u201cCurcumin also significantly affects the neuroendocrine system, which regulates our stress response and further reduces anxiety.\u201d<\/p>\n

To this point, a recent study<\/a> published in the American Journal of Geriatric Psychiatry found that turmeric improved both memory and mood in subjects with mild, age-related memory loss.<\/p>\n

\u201cThe researchers theorized that these benefits may be due to turmeric\u2019s ability to reduce in\ufb02ammation in the brain, which has been linked to both Alzheimer\u2019s disease and mood disorders, including depression,\u201d Best Life previously explained.<\/p>\n

RELATED: Eating These 7 Foods Can Lower Your Blood Sugar, Doctors Say<\/a>.<\/p>\n

” src=”https:\/\/bestlifeonline.com\/wp-content\/uploads\/sites\/3\/2025\/06\/2671393809_8173_content.jpg?quality=82&strip=all” alt=”mother and daughter cooking together” width=”1200″ height=”801″ class=”lazyload alignnnone size-full wp-image-565151″ \/>Shutterstock<\/p>\n

One of the most important things to remember when considering how your diet relates to anxiety is that it\u2019s not just about what you eat, but also when you eat\u2014and skipping meals<\/a> can trigger stress, fatigue, anger, and more.<\/p>\n

\u201cOur brain works 24 hours a day, seven days a week and therefore, it needs energy from food to do its best job,\u201d shares Victoria M. Smith, RDN, CDN, CEDS, an eating disorder specialist<\/a>. \u201cWhen we are not providing our mind and body with adequate nutrition for performance, symptoms can arise both physically and physiologically.\u201d<\/p>\n

We offer the most up-to-date information from top experts, new research, and health agencies, but our content is not meant to be a substitute for professional guidance. When it comes to the medication you’re taking or any other health questions you have, always consult your healthcare provider directly.<\/p>\n","protected":false},"excerpt":{"rendered":"When we\u2019re feeling anxious, we tend to do things like yoga or meditation, watch a funny movie, or…\n","protected":false},"author":2,"featured_media":86972,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[35],"tags":[49,48,84,14629,393,394],"class_list":{"0":"post-86971","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-mental-health","8":"tag-ca","9":"tag-canada","10":"tag-health","11":"tag-healthy-eating","12":"tag-mental-health","13":"tag-mentalhealth"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts\/86971","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/comments?post=86971"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts\/86971\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/media\/86972"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/media?parent=86971"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/categories?post=86971"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/tags?post=86971"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}