How Nutrition and Diet Can Impact Anxiety - Foods to Eat and Avoid

Foods have a profound effect on our moods and overall health, so it's essential to know which ones are detrimental for mental wellbeing and actually make anxiety symptoms worse.

Eating a balanced diet that's rich in complex carbohydrates, proteins and healthy fats can help alleviate anxiety symptoms over time. Here are some specific foods to add to your meals that have been scientifically proven to reduce stress and anxiety:

Blueberries

Blueberries are an excellent source of essential nutrients to support optimal body functioning. Furthermore, their antioxidant content may help combat chronic inflammation which has been linked to anxiety and depression.

Blueberries are also packed with fiber, which helps regulate your digestive system and may alleviate symptoms of anxiety such as constipation.

A study of healthy children and young adults demonstrated that drinking two cups of blueberry juice daily for four weeks significantly improved their moods.

Eating a nutritious, whole foods diet is the key to improving mental health and reducing anxiety, especially if you experience chronic anxiety.

Salmon

Nutrient-rich diets can help alleviate anxiety symptoms. Studies have even demonstrated that consuming foods high in vitamin D may reduce these feelings of unease.

Omega-3 fatty acids have also been known to promote mood health and be beneficial for those suffering from depression or anxiety. The calming effects of these fats can keep cortisol and adrenaline levels from rising during stressful situations, which is an essential step in managing anxiety.

Turkey, rich in tryptophan, may help relieve stress and boost serotonin production. Pair turkey with healthy carbs like quinoa or brown rice for a satisfying dinner that balances blood sugar levels and improves gut health - both of which have positive effects on mood!

Almonds

Almonds are an excellent source of nutrients and vitamins that can reduce anxiety levels. Their brain-boosting compounds help prevent cognitive degeneration, enhance memory retention, learning ability, and mental performance.

Furthermore, they provide a source of choline, an essential compound that keeps your nerve cells healthy and functioning correctly. Choline helps promote the production and release of acetylcholine - a neurotransmitter involved in learning and memory formation.

Almonds are an excellent source of dietary fibre, which aids digestion and keeps you fuller for longer. Furthermore, they contain vitamin E which supports heart health by combatting oxidative stress.

Citrus Fruits

These fruits are renowned for their nutrient-rich contents and high concentrations of Vitamin C, which can help combat anxiety and stress. Furthermore, they supply B vitamins, phosphorus, potassium, and magnesium.

They are packed with antioxidants and flavonoids, which may prevent cancer cells from forming. Furthermore, they contain other plant compounds with anti-inflammatory and anti-aging effects.

Studies have demonstrated that the smell of citrus can reduce anxiety levels and tension. Try inhaling lemon, grapefruit or orange essential oil before taking a stressful test or going through an event to relax and reduce nervousness.

Sardines

Sardines are a beloved food, packed with essential vitamins, minerals and omega-3 fatty acids. Additionally, they provide protein and healthy fats.

They make an ideal addition to any meal. Try them tossed with pasta, grilled, or in salads for a nutritious boost of nutrition.

Canned sardines are readily available at most grocery stores and provide an excellent source of calcium and vitamin B12.

Sardines are an integral part of a balanced diet. Not only do they provide essential nutrients like zinc and iron, but they're also rich in selenium and omega-3 fatty acids that may help combat anxiety or improve moods. Sardines make for an excellent addition to any meal or snack!