Stress and anxiety: Include avocado, spinach, oranges and oysters in your daily diet to reduce stress, beat anxiety

Avocado: Avocado is not just a trendy food; it's also rich in B vitamins, including folate (B9), niacin (B3), pantothenic acid (B5), riboflavin (B2), and vitamin B6, says dietician Pooja Mahendru. These B vitamins have been linked to reduced anxiety symptoms, making avocado a valuable addition to your diet (Image: Canva)

Blueberries: These tiny, vibrant fruits pack a punch when it comes to antioxidants. Antioxidants help prevent cell damage, and a study found that increased dietary antioxidants, like those found in blueberries, were associated with lower anxiety scores (Image: Canva)

Calcium-rich foods: Calcium isn't just for strong bones; it also plays a role in mood regulation. Dairy products like milk and yogurt, along with vegetables such as spinach and kale, are excellent sources of calcium. Research suggests that higher calcium intake is associated with lower stress levels and increased resilience (Image: Canva)

Eggs: Egg yolks contain vitamin D, which is crucial for nervous system function. Adequate levels of vitamin D have been linked to reduced symptoms of anxiety and depression (Image: Canva)

Leafy greens: Dark leafy greens, carrots, and cucumbers are not just good for your physical health; they also contribute to a positive mood. A study found that college students who consumed more vegetables experienced feelings of calmness, happiness, and increased energy (Image: Canva)

Nuts and seeds: Zinc deficiency has been linked to anxiety, and nuts and seeds are excellent sources of this mineral. Cashews, for example, provide a good amount of zinc. Additionally, magnesium found in seeds like chia and pumpkin seeds can help improve mood and reduce anxiety symptoms (Image: Canva)

Oranges: Oranges are packed with vitamin C, an antioxidant that plays a role in the body's stress response. Research suggests that vitamin C can help improve mood and reduce stress levels (Image: Canva)

Oysters: Oysters are a powerhouse of zinc, containing more per serving than any other food. Adequate zinc intake has been associated with lower anxiety levels (Image: Canva)

Salmon: Omega-3 fatty acids found in salmon can help reduce the levels of stress hormones like cortisol. Research has shown that omega-3s can significantly decrease cortisol levels, offering a calming effect (Image: Canva)

Chamomile tea: Chamomile tea contains flavonoids, antioxidants known for their anti-anxiety properties. Regular consumption of chamomile tea has been linked to reduced symptoms of generalized anxiety disorder.

Fruit juice: Opt for 100 percent fruit juices, as they can be beneficial for anxiety. A study found that adults who consumed fruit juice reported spending less time feeling anxious during the month (Image: Canva)

Green tea: Green tea contains theanine, an amino acid that promotes relaxation and counteracts anxiety. It's a soothing beverage that can help calm the mind.

Water: Staying hydrated is essential for overall well-being, including mental health. Drinking enough water ensures proper brain function and can help reduce feelings of anxiety