Here Are The Best (And Worst) Foods To Eat If You Have Anxiety
A good first step for a clearer, calmer mind.
![brain food resembling a brain\](https://hips.hearstapps.com/hmg-prod/images/brain-food-resembling-a-brain-royalty-free-image-1683142219.jpg?crop=1.00xw:0.627xh;0,0.112xh&resize=1200:* "Brain food resembling a brain.\")
If you’ve ever felt jittery after downing a couple cups of coffee, you’re not alone. According to the American Psychiatric Association, nearly 30 percent of adults will experience anxiety at some point in their life, making it the most common mental disorder in the U.S. While a healthy diet certainly isn’t a cure-all, studies have shown that consuming certain foods may exacerbate symptoms, while others can help keep you cool as a cucumber. We talked to two registered dietitians to find out. Read on to discover the best and worst foods you can eat if you struggle with stress and anxiety.
BEST: Fatty fish like salmon
“Not only do these fish contain vitamin D, which has been shown to help reduce symptoms of anxiety, but they’re also a great source of omega-3 fatty acids,” says Megan Hilbert, MS, RDN, of Top Nutrition Coaching. Omega-3 is important, as it reduces inflammation in the body, which improves brain health, she notes.
Unchecked anxiety can also lead to an increase in cortisol, the stress hormone. “Researchers have found that cortisol depletes our omega-3 stores, so by incorporating sources of omega-3—like salmon, tuna, avocado, walnuts, and flax seeds—we are helping our bodies combat some of the physical symptoms of stress and anxiety,” explains Registered Dietitian Madelyn Larouche, The ADHD Dietitian.
BEST: Blueberries
Not only are blueberries a great antioxidant-rich snack, they’re also packed with nutrients like Vitamin C and flavonoids. “One of the most powerful flavonoids in blueberries that has been shown to impact brain health are anthocyanins, as these can cross the blood-brain barrier,” says Hilbert. “Anthocyanins have been shown to reduce neuroinflammation, which is associated with high rates of anxiety.”
WORST: Caffeine
Your morning cup(s) of coffee may be fueling your anxiety. Since caffeine is a stimulant, too much of it can cause symptoms like excessive worry, rapid heartbeat, sweating and restlessness, says Larouche.
“If you’re noticing any of these signs after consuming a beverage containing caffeine, you may want to avoid caffeine altogether or at least work on reducing your intake,” she advises. “Instead, opt for herbal or black teas, which have a considerably lower amount of caffeine than coffee.”
BEST: Fermented foods like yogurt
A healthy gut makes for a happy mind! According to Hilbert, fermented foods like yogurt, kefir, kimchi and kombucha have a positive effect on our gut microbiota, and in turn, our brain health. “90-95 percent of our serotonin is made in the gut, and this neurotransmitter plays an important role in mood regulation,” she says.
BEST: Complex carbohydrates
Think quinoa, beans, whole grains, starchy vegetables, and oatmeal. Basically, all the good-for-you carbohydrates that take longer to digest and, thus, help fuel your body with longer-lasting energy (AKA no sugar crashes).
Similarly, because carbohydrates naturally stimulate serotonin production—which has a calming effect—eating complex carbs is thought to give you a more sustained and stable release of serotonin, helping regulate mood. Some research suggests avoiding pairing complex carbs with protein if you want that serotonin boost though.
WORST: Processed Foods
When you’re stressed out, it’s easy to turn to ultra-processed fast foods and convenient, prepackaged snacks (like potato chips) to make yourself feel better, but in actuality they do the opposite. “These foods promote inflammation and are often lacking in fiber and other micronutrients that are shown to positively impact brain health and the gut-brain axis,” Hilbert says.
“Studies have shown that eating a more traditional and less processed diet, like the mediterranean diet or traditional Japanese diet, reduces the risk of developing both depression and anxiety by 25-35 percent, whereas diets high in saturated fats and refined carbs (the standard American diet) can increase depressive and anxiety symptoms by as much as 70 percent.” Yikes.
BEST: Green Tea
Many people drink green tea to help them relax, and it’s true that the brew can have a calming effect—thanks to the presence of an amino acid called L-theanine, which lowers levels of the stress hormone, cortisol. “Another compound in green tea called EGCG, an antioxidant, has been shown to help promote brain health by increasing GABA, which is a neurotransmitter that has anti-anxiety effects.”
BEST: Pumpkin Seeds
Halloween just got a whole lot healthier. As Hilbert explains, “pumpkin seeds are one of the best natural sources of magnesium, which plays a vital role in stress management and nervous system health. Magnesium reduces stress hormones, like cortisol in the brain, and it's also believed to play a part in regulating neurotransmitters (like serotonin and dopamine, the happy hormone).”
In addition to pumpkin seeds, Larouche also suggests eating more magnesium-rich foods like greens, nuts, seeds, and whole grains.
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