They say you are what you eat, and research shows that eating certain foods can help control anxiety symptoms. Of course, if you’re struggling with anxiety, you should speak to a professional about treatment options. Then, consider adding these foods to your diet to lower your stress levels while filling your plate. Plus, whip up the anxiety-lowering three recipes below to try.
1. Leafy Greens
Magnesium deficiency may increase anxiety-related behaviors, like nervous tics, according to research. So filling up on dark leafy greens like spinach and Swiss chard may help someone struggling with anxious behaviors feel less stressed and more relaxed. Other magnesium rich foods include nuts and whole grains; there are also magnesium supplements like Natural Vitality Calm Gummies.
Several studies have shown low zinc levels could be related to both anxiety and depression. Shellfish (oysters, lobsters and crab), red meat and baked beans (including vegetarian) are all good sources of zinc.
Raspberries, strawberries, blackberries, blueberries and the like are full of antioxidants, which have been linked to a reduction in anxiety as well as depression. Nuts, sweet potatoes, beans and fish are also on the antioxidant all-star list.
4. Wild Salmon
Omega 3 fatty acids have a positive effect on clinical anxiety, research shows. Wild salmon is an excellent source (as are anchovies, halibut, and sardines), but if you’re not into fish you can find milk, juices and eggs fortified with Omega-3s, and also add nuts and whole grains to your diet.
5. Green Tea
L-theanine, the amino acids in green tea, can help lower stress while improving mood, according to researchers. Green tea is also generally lower in caffeine than coffee, so swapping your coffee for green tea could get you going in the morning without giving you the jitters.
Again, always be sure to talk to your doctor or a mental health professional about any anxiety symptoms you may be experiencing and various ways to treat them (which may include therapy, medication, as well as dietary and other lifestyle changes), and before you start taking new supplements.
3 Recipes to Try
Spinach Salad with Steak & Blueberries from Eating Well
Green Tea Roasted Salmon from Jamie Oliver
Banana-Berry Green Tea Smoothie from An Affair from the Heart