9 Foods that Help Reduce Anxiety and Depression

The right food choices can help ease the symptoms of anxiety and depression. I have personally found that taking a holistic approach to my wellbeing, has been beneficial in reducing medication dosage and duration. Eating a healthier diet has been just one of the steps I’ve taken to help me.

Here is a list of 9 foods that help reduce anxiety and depression:

1. Avocado

Vitamin B6 helps the body make several neurotransmitters, including serotonin, which influences mood. The B vitamins, including thiamine, riboflavin, and niacin, have positive effects on the nervous system. Deficiencies of these vitamins have been linked to increased anxiety in some people. Avocados are rich in stress-relieving B vitamins and heart-healthy fat that may help to lessen anxiety. Vitamin E is a nutrient that is important for vision, reproduction and maintaining healthy skin. It’s also been connected with cognition, helps widen blood vessels and is needed for the formation of red blood cells. Because vitamin E is fat-soluble it’s only found in foods like nuts and avocados that have a high-fat content.

2. Brazil Nuts

Brazil nuts are high in selenium, 3-4 brazil nuts are equal to the required daily intake. Selenium may improve mood by reducing inflammation, which is often at heightened levels when someone has a mood disorder, such as anxiety.

Brazil nuts and other nuts are also a good source of vitamin E. Vitamin E is an antioxidant. Antioxidants can be beneficial for treating anxiety, while some research has shown that low levels of vitamin E may lead to depression in some people.

3. Fatty fish

Fatty fish, such as salmon, mackerel, sardines, trout, and herring, are high in omega-3. Omega-3 is a fatty acid that has a strong relationship with cognitive function as well as mental health.

Omega-3-rich foods that contain alpha-linolenic acid (ALA) provides two essential fatty acids: eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). EPA and DHA regulate neurotransmitters, reduce inflammation, and promote healthy brain function.

Current recommendations suggest eating at least two servings of fatty fish a week. A study conducted on men found eating salmon three times a week reduced self-reported anxiety.

Salmon and sardines are also among the few foods that contain vitamin D. Researchers are increasingly linking vitamin D deficiency to mood disorders, such as depression and anxiety.

4. Eggs

Egg yolks are another great source of vitamin D. Eggs are also an excellent source of protein. It is a complete protein, meaning it contains all the essential amino acids the body needs for growth and development. Eggs also contain tryptophan, which is an amino acid that helps create serotonin. Serotonin is a chemical neurotransmitter that helps to regulate mood, sleep, memory, and behavior. Serotonin is also thought to improve brain function and relieve anxiety.

5. Pumpkin seeds

Pumpkin seeds are an excellent source of potassium, which helps regulate electrolyte balance and manage blood pressure. Eating potassium-rich foods such, as pumpkin seeds or bananas, may help reduce symptoms of stress and anxiety.

Pumpkin seeds are also a good source of the mineral zinc. Zinc is essential for brain and nerve development. The largest storage sites of zinc in the body are in the brain regions involved with emotions.

6. Turmeric

Turmeric is a spice commonly used in Indian and South-East Asian cooking. The active ingredient in turmeric is called curcumin. Curcumin may help lower anxiety by reducing inflammation and oxidative stress that often increase in people experiencing mood disorders, such as anxiety and depression. Turmeric is easy to add to meals. It has minimal flavor, so it goes well in smoothies, curries, and casserole dishes.

7. Chamomile

Many people around the world use chamomile tea as an herbal remedy because of its anti-inflammatory, antibacterial, antioxidant, and relaxant properties. Some people believe that the relaxant and anti-anxiety properties come from the flavonoids present in chamomile. A recent study found that chamomile did reduce anxiety symptoms.

8. Yogurt

Yogurt contains healthful bacteria, Lactobacillus and Bifidobacteria. There is emerging evidence that these bacteria and fermented products have positive effects on brain health. According to a recent clinical review, yogurt and other dairy products may also produce an anti-inflammatory effect in the body. Some research suggests that chronic inflammation may be partly responsible for anxiety, stress, and depression. A 2015 study found fermented foods reduced social anxiety in some young people, while multiple studies found consuming healthful bacteria increased happiness in some people.

Including yogurt and other fermented food in the diet can benefit the natural gut bacteria and may reduce anxiety and stress.

9. Green tea

Green tea contains an amino acid called theanine, which is receiving increasing scrutiny due to its potential effects on mood disorders. Theanine has anti-anxiety and calming effects and may increase the production of serotonin and dopamine. A 2017 review found that 200 mg of theanine improved self-reported relaxation and calmness while reducing tension in human trials. Green tea is easy to add to the day-to-day diet. It is a suitable replacement for soft drinks, coffee, and alcoholic beverages.

If you do have depression and anxiety your first step should be getting help from a mental health professional. But trying out nutritional changes in parallel with whatever steps you and your doctor decide can potentially bolster the improvements.