7 Foods to Eat to Help Reduce Anxiety

reduce anxiety

Anxiety is a very common condition that affects millions of people. The symptoms can include fear or worry, problems concentrating, increased heart rate, irritability, and muscle tension – and they can have a major effect on people’s lives. 


There are various lifestyle changes that can help to manage anxiety. But diet can also make a difference, and there are some types of foods that can improve the symptoms. 


Here are 7 foods to reduce anxiety: 

1. Dark chocolate 

The first food on our list is dark chocolate when it has at least 70% cocoa.  Studies have shown that it could reduce the symptoms of stress and anxiety.


Dark chocolate contains flavonoids, which improve blood flow and reduce inflammation in the brain. It also has a high tryptophan content, which can boost serotonin in the brain. 

dark chocolate

2. Yogurt 

Another great food for anxiety is yogurt. The probiotics found in many yogurts are known to improve gut health, as well as other aspects of your wellbeing – like mental health. 


In addition to this, probiotic yogurts can promote healthy brain function by increasing the production of serotonin and other mood-boosting neurotransmitters. 


3. Salmon 

If you want less anxiety, salmon has many benefits as it contains omega-3 fatty acids, vitamin D, and DHA, which can help to balance serotonin and dopamine in the brain. 


Adding salmon to your diet two to three days a week can have a calming effect and help you stay relaxed – and it’s also really good for your physical health!


4. Pumpkin seeds

Pumpkin seeds are another brilliant choice for reducing the symptoms of anxiety. They are rich in potassium, which helps to manage blood pressure and may reduce stress. 


They also contain high levels of the mineral zinc, which is essential for a healthy brain as it supports nerve function and this can help regulate your emotions.

pumpkin seeds

5. Brazil nuts 

Some studies show that brazil nuts can also improve your mood and reduce anxiety as they are a source of selenium, which plays a key role in reducing inflammation. 


Selenium is also a powerful antioxidant that can prevent cell damage in the body. Eating two to three brazil nuts a day is enough to have the desired effect. 

brazil nuts

6. Turmeric 

As well as being found in salmon, DHA is also found in high levels in the spice turmeric. This makes turmeric an amazing choice for preventing anxiety and keeping your brain healthy. 


Because DHA has anti-inflammatory properties, it can prevent damage to brain cells. You can also boost the absorption by combining turmeric with black pepper when using it. 


7. Chamomile 

Last but not least, chamomile is well-known for its soothing effects. It’s used all around the world as a herbal remedy for its anti-anxiety properties, along with other health benefits. 


Chamomile tea is a safe way to manage anxiety, and it can help to reduce the symptoms. It also tastes great and comes in a variety of doses.


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