Foods to Help With Anxiety

Last week we learned about strategies to deal with anxiety. But did you know that food can also help with alleviating anxiety? When we experience chronic stress and anxiety, it causes our bodies to react and create chronic inflammation. Gastrointestinal problems increase and our immune system goes into overdrive making it harder to fight an infection. Taking the right food can be part of our defense against the effects of stress and anxiety. Health expert JJ Virgin shares with us some of the top foods that can help do this.

1. Ginger
In the context of mental health, ginger is a great go-to for managing nausea if you’re experiencing anxiety that’s creating an upset stomach.It also has anti-inflammatory effects, helping reduce the increased inflammation that anxiety and stress can bring on. Plus, studies in animals have found that ginger can protect the brain against anxiety-related oxidative stress, as well as regulate feel-good serotonin levels to restore the imbalance that anxiety can cause. I grate ginger fresh into cleansing smoothies and salad dressings, or use it to bring a little zing to stir-fried veggies. You can find it in capsule form if you want a supplement-style remedy, but simply using the powder in your spice cabinet, or chopping up the fresh root for tea is just as helpful. You may also be able to find ginger gum at the drugstore.

2. Salmon
Wild-caught salmon is high in omega-3 fatty acids, particularly EPA and DHA. These omega-3s support brain health, reduce inflammation, and help regulate serotonin and dopamine, alleviating the hormonal imbalances that anxiety can cause. Omega-3s might also help relieve anxiety symptoms by helping your brain more calmly and rationally respond to stress. Wild-caught salmon is also one of the rare food sources of vitamin D, which may help with anxiety and depression.

3. Fermented Foods
Fermented foods like sauerkraut, kefir, some pickled vegetables, and kimchi greatly improve the balance of healthy gut bacteria and give your gut a healthy dose of probiotics. These work to strengthen the lining of your gut and promote healthy digestion. Plus, the probiotics in fermented foods help you better absorb nutrients.

4. Blueberries
Small but mighty, these tasty berries are high in antioxidants called anthocyanins, which help manage the inflammation and oxidative stress that may lead to or exacerbate anxiety. Animal studies show that antioxidants in blueberries can manage inflammation and protect the brain to minimize the symptoms of more severe mental distress, including major depressive disorders and PTSD. One of my favorite ways to use blueberries is to toss them in a smoothie.

5. Dark Chocolate
Dark chocolate is also rich in the same antioxidant-rich flavanols that fight anxiety as blueberries. Researchers have noted that people who regularly consumed dark chocolate had a lower risk of mood disorders than those who didn’t. (As if you needed another reason to enjoy chocolate!) When I say to enjoy dark chocolate, I’m referring to a 1-oz serving of 75% or more of pure, dark chocolate. And don’t make it your bedtime treat, either. Enjoy it with dinner, and then close up the kitchen three hours before bedtime to ensure the optimal sleep that helps combat stress and anxiety.

6. Chamomile Tea
Chamomile has earned its reputation as a soother. It’s classified as a nervine, which is a type of herb that helps calm nervous tension and nourish your nervous system. Aside from its well-known calming properties, this flower also has anti-inflammatory benefits that help fight off the impact of anxiety. It may also alleviate depression and regulate hormones including serotonin and dopamine to restore balance to anxious brains.

My recommendation: Take a deep breath and enjoy a cup of chamomile! This tea is easily found in grocery stores and because there’s no caffeine, you can sip on it and reap the relaxation benefits any time of day.

7. Green Tea
I’m constantly sipping on green tea. Among its benefits, it can help lower inflammation, help you lose or keep off weight, and alleviate anxiety. One reason for its calming effect: green tea has an amino acid called L-theanine, which increases calming neurotransmitters like GABA. L-theanine works with other compounds including epigallocatechin gallate (EGCG) to synergistically relieve the symptoms of anxiety and improve cognition.

I love enjoying green tea, both ice cold and piping hot. Sometimes, I’ll even make a calming superfood iced tea, filled with antioxidant-rich berries. Matcha, a powdered form of green tea, is also wonderful for adding to many recipes, including your morning-loaded smoothie or even an earthy salad dressing.

8. Pumpkin Seeds
Also known as pepitas, these little seeds come packed with the beneficial flavonoids and antioxidants I’ve discussed above. Pumpkin seeds are high in magnesium, too. This workhorse mineral helps minimize the symptoms of stress and anxiety. Magnesium regulates your HPA axis, the mechanism that responds to stress. When your HPA axis isn’t functioning optimally, your stress hormones can become dysregulated, leading to higher levels of cortisol that contribute to anxiety.

Get enough magnesium, and your HPA axis functions efficiently. And a surefire way to reach your daily intake is to eat some roasted pumpkin seeds. I love sprinkling them on guacamole or adding them to a salad for some texture and crunch!

9. Turmeric
Turmeric is a warm yellow spice that has been used for centuries to treat a wide variety of conditions. The active component in turmeric is curcumin, a compound that gives the spice its yellow color. Its anti-inflammatory and antioxidant benefits make it a great anxiety alleviator. Curcumin also helps your body absorb the omega-3 fatty acid DHA (remember—DHA is that great anxiety-fighting omega-3 that you can get via salmon).

10. Foods High in B6 & B12
While all the B vitamins can help, high amounts of B6 and B12 are particularly great for fighting anxiety. In one study, researchers found that people who took above the current daily recommendation of B6 supplements lowered their anxiety and depression symptoms. It turns out, B6 helps regulate the release of GABA, the neurotransmitter that helps you produce a calm, focused response to stressors.

Meanwhile, B12 deficiencies can contribute to mood disorders. Increasing B12 intake is a smart, safe approach to helping stave off the negative symptoms that impact your mental well-being. Some of my favorite foods high in B6 and B12 vitamins include chickpeas; fatty fish like salmon, tuna, and sardines; grass-fed beef; carrots; and cooked spinach.

Fighting Anxiety With Food
Anxiety can have a significant impact on your overall well-being. It can manifest as a persistent and overwhelming sense of fear, unease, and apprehension that really hijacks your day. While they aren’t a cure-all, incorporating these foods can go a long way towards providing the nutrients your body needs to stabilize your mood and help you feel your best. Remember, if you’re struggling with anxiety or any other mood disorder, you never need to go it alone. Ask for professional help if you need it.