Stress and anxiety: Add avocados, calcium-rich foods and others to your diet to boost your mood
Stress and anxiety: A balanced diet rich in specific nutrients can significantly help manage anxiety. By making mindful dietary choices, you can support your mental health and reduce anxiety levels naturally. Here are 10 foods that will help to reduce your anxiety.
Your diet plays a crucial role in managing stress and anxiety. The foods and beverages you consume can significantly impact your mental well-being, as certain nutrients have properties that help reduce anxiety and promote a calm state of mind. A diet rich in vitamins, minerals, and antioxidants supports brain health and mood regulation, providing the necessary fuel for your body to cope with stress more effectively. Incorporating specific foods can offer essential nutrients like B vitamins, calcium, and magnesium, which are known to alleviate anxiety symptoms. Additionally, consuming beverages like chamomile tea and green tea can provide calming effects and further aid in stress management. (Image: Canva).
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Avocados: These are packed with B vitamins, including folate, niacin, pantothenic acid, riboflavin, and vitamin B6, which are essential for brain health and mood regulation. These nutrients have been linked to reduced anxiety symptoms, says Noida-based nutritionist Radha Nikunj. (Image: Canva)
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Blueberries: These are an excellent choice due to their high antioxidant content. Antioxidants combat oxidative stress, which can negatively impact mental health, says Nikunj. A 2019 study found that higher dietary antioxidant intake was associated with lower anxiety levels in postmenopausal individuals. (Image: Canva)
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Calcium-rich foods: Foods rich in calcium, such as dairy products and leafy greens, support better mood and reduced anxiety. Research from 2022 showed that increased calcium intake was linked to lower stress levels among college students. (Image: Canva).
Eggs: This contains vitamin D, which supports nervous system function and helps manage anxiety. Higher vitamin D levels have been associated with decreased symptoms of anxiety and depression. (Image: Canva).
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Leafy greens: Spinach and kale, are packed with nutrients that support mental health. A 2018 study suggested that consuming more vegetables can lead to a calmer, more positive mood. (Image: Canva).
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Nuts and seeds: This provides essential nutrients like zinc and magnesium, crucial for mood regulation. Zinc deficiency has been linked to increased anxiety, and magnesium can help improve mood and reduce anxiety symptoms. (Image: Canva).
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Oranges: Rich in vitamin C, help reduce stress. Vitamin C is a potent antioxidant that supports the body's stress response. (Image: Canva).
Oysters: Oysters are an excellent source of zinc, providing more zinc per serving than any other food, making them effective in reducing anxiety. (Image: Canva).
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Salmon: Salmon is rich in omega-3 fatty acids, which help lower levels of anxiety hormones such as cortisol. Regular consumption of omega-3s can reduce cortisol levels by up to 33%, which is significant for managing stress. (Image: Canva).
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Turkey breast: This contains tryptophan, an amino acid that promotes serotonin production. Serotonin has a calming effect and can reduce symptoms of anxiety and depression. (Image: Canva).
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Chamomile tea: Contains flavonoids with anti-anxiety properties. Long-term consumption of chamomile has been shown to reduce symptoms of generalized anxiety disorder (GAD), says Nikunj. (Image: Canva).
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Fruit juices: Especially 100% fruit juices, have been linked to reduced anxiety. A 2022 study found that individuals who drank fruit juice experienced less anxiety over a month. (Image: Canva).
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Green tea: It is beneficial due to its high theanine content, which promotes relaxation and counteracts anxiety. Studies have shown that theanine can reduce stress and increase levels of mood-regulating neurotransmitters like GABA, dopamine, and serotonin. (Image: Canva).
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Water: Staying hydrated with water is crucial as it helps the brain function properly, which can indirectly reduce anxiety. (Image: Canva).
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Foods and drinks to avoid: It is important to avoid or limit foods and drinks that can worsen anxiety, such as those high in sugar and fat, refined carbohydrates, and caffeine. These substances can increase anxiety symptoms and negatively affect mood. Artificial sweeteners and sodas should also be consumed sparingly. (Image: Canva).
Nivedita is a Delhi-based journalist who writes on health, fashion, lifestyle and entertainment. Views expressed are personal.
