Foods That Help Ease Anxiety
When you think of ways to cope with anxiety, you might consider mindfulness practices, attending therapy or even exercise, but the food you eat can also affect your mood. Many foods high in sugar or refined carbohydrates can cause a temporary spike in blood sugar, often followed by a crash that can leave you tired and anxious. Adding nutrient-dense foods into your diet can help you regulate feelings of anxiety throughout the day.
Here are a few nutrients to look out for to ease feelings of anxiety.
Magnesium. Studies show that magnesium deficiency can cause feelings of anxiety. Some foods to counteract this include leafy greens, spinach, nuts, seeds and whole grains. Incorporating these into your diet is a natural way to regulate your magnesium levels.
Zinc. A vital nutrient for your body, eating food rich in zinc has been shown to lower anxiety. Oysters are a great source, but zinc can also be found in foods such as egg yolks, seafood, red meat and poultry. Dairy products and whole grains can also help to boost your zinc levels.
Omega-3 fatty acids. According to the Cleveland Clinic, eating foods high in omega-3 fatty acids is the healthiest way to ensure your body gets the fat it needs to function properly, including regulating feelings of anxiety and depression. Some of these foods are salmon, sardines, flaxseed and chia seeds.
Vitamin B. While studies on vitamin B's ability to reduce anxiety have primarily focused on supplements, eating foods high in this vitamin can still have a smaller but positive impact. Some of these foods include poultry, leafy greens, legumes, avocados and almonds.
Antioxidants. According to Harvard Medical School, anxiety seems to correlate with a lower overall antioxidant state in the body. Boost your antioxidant levels by eating foods like beans, fruits, berries, vegetables and nuts.
While incorporating nutrient-dense foods into your diet is important, giving yourself permission to enjoy all types of food is a more sustainable approach in the long term. Remember, if your anxiety symptoms last for more than two weeks, it may be time to seek professional support.
Sources: Neuropharmacology, Cleveland Clinic, Department of Internal Medicine and Harvard Health Publishing
