Anxiety can strike at any time, making you feel overwhelmed, stressed, and emotionally drained. While meditation, exercise, and deep breathing are great ways to manage anxiety, did you know that the food you eat can also play a huge role in how you feel? Certain foods contain nutrients that help regulate mood, reduce stress hormones, and promote relaxation.
Best Foods To Eat When You Are Feeling Anxious
In an exclusive interaction with the editorial team of Onlymyhealth, our expert, Pooja Singh, Senior Dietician, Sharda Hospital - Noida, explained five science-backed foods that can help you combat anxiety and feel instantly better. Here is what she shared with us.
1. Dark Chocolate
Craving something sweet? Dark chocolate (with at least 70% cocoa) is rich in flavonoids, which have been shown to enhance brain function and improve mood. It also contains magnesium, a mineral known for its calming effects. Eating a small piece of dark chocolate can help lower stress hormones and boost serotonin levels, making you feel more relaxed and happy.
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2. Bananas
Bananas are a powerhouse of mood-boosting nutrients. They contain vitamin B6, which helps produce neurotransmitters like serotonin and dopamine—both essential for regulating emotions. The natural sugars and fiber in bananas also provide a steady release of energy, preventing blood sugar crashes that can contribute to anxiety and irritability.
3. Salmon
Fatty fish like salmon are packed with omega-3 fatty acids, which have been linked to reduced inflammation and improved brain function. Omega-3s, particularly EPA and DHA, help regulate cortisol (the stress hormone) and promote a sense of calm. Including salmon in your diet can help keep anxiety at bay and support overall mental health.
4. Yoghurt
Your gut and brain are closely connected, and consuming probiotic-rich foods like yoghurt can support a healthy gut microbiome, which in turn influences mood and stress levels. Studies have shown that probiotics can help reduce symptoms of anxiety and depression by promoting the production of mood-enhancing neurotransmitters. Opt for plain Greek yoghurt with live active cultures for maximum benefits.
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5. Almonds
Almonds are a great snack for keeping stress levels in check. They are loaded with magnesium, which helps regulate stress hormones and relax the nervous system. Additionally, almonds contain healthy fats and protein that provide sustained energy, preventing mood swings and irritability throughout the day.
Bottomline
Next time you’re feeling anxious, consider reaching for one of these foods instead of processed snacks that can worsen stress levels. Along with a balanced diet, regular exercise, and mindfulness practices, incorporating these nutrient-rich foods into your routine can help keep anxiety under control and promote overall well-being.