Stress is a common part of life, but when it escalates into anxiety or other mental health issues, it can disrupt our daily routines. Taking care of your mental health is essential, and incorporating certain superfoods into your diet might provide some support.
Green Tea
L-theanine, an amino acid found in green tea, has been found to induce relaxation and decrease stress. The tea also boosts dopamine and serotonin, helping to regulate moods and reduce anxiety. Healthline reported on a study that “found that students who drank green tea experienced consistently lower levels of stress than students in the placebo group.”
Turmeric
The active ingredient in turmeric, curcumin, is known for its strong anti-inflammatory and antioxidant properties, which help with symptoms of anxiety by reducing inflammation. This superfood has also been shown to boost brain-derived neurotrophic factor levels, which often decline in someone who has chronic anxiety. Its strong color and earthy flavor can be added to cooking or made into tea.
Berries
Strawberries, blueberries, and raspberries are all high in antioxidants such as vitamin C, which helps the body lower cortisol levels and combat stress. These antioxidants have also been shown to protect cells from stress-induced oxidative damage, which is often linked to anxiety.
Dark Chocolate
Dark chocolate is rich in flavonoids, which are known for their antioxidant properties, enhancing blood flow to the brain and mood regulation. Verywell Mind says, “The higher the cocoa content, the better it is for your health, so aim for dark chocolate with 80% cocoa or higher.”
Fatty Fish
Fish like salmon and trout are high in omega-3 fatty acids, which have been shown to decrease levels of anxiety and stress. These fish are also good sources of vitamin D and selenium, which can both improve neurotransmitter function and help stabilize moods.
Avocado
Bananas may be known for their high levels of potassium, but avocados are actually higher in the mineral, which helps to control blood pressure levels and potentially reduce the symptoms of anxiety. The healthy fats also help to support brain function and balance your moods.
Greek Yogurt
The probiotics in Greek yogurt are known to improve gut health by feeding the microbiome with healthy bacteria. Research shows that a healthier gut may lead to a healthier brain and reduced levels of anxiety. Greek yogurt makes an excellent breakfast or snack due to its high level of protein, which is essential for maintaining a stable blood sugar level.
Spinach
Spinach is loaded with a number of minerals and vitamins that help with mood regulation and reducing anxiety, including magnesium and folate. According to Harvard Health, “In mice, diets low in magnesium were found to increase anxiety-related behaviors. Foods naturally rich in magnesium may, therefore, help a person to feel calmer.”
Almonds
Another great source of magnesium, almonds can help promote relaxation in the mind and body. These tasty nuts are also high in vitamin E, which helps protect the brain against oxidative stress that can contribute to anxiety. Not only will they help your mental well-being, but their healthy mix of fats and protein will also help fuel your body’s energy levels.
Oatmeal
This healthy breakfast choice is a great way to start the day. Rich in fiber, oatmeal can help regulate blood sugar levels by slowing digestion and reducing spikes that could lead to mood swings and increased anxiety. The oats also provide complex carbohydrates, which help stimulate the production of serotonin.
Oranges
Citrus fruits like oranges are very high in vitamin C, which plays a key role in reducing cortisol levels and helping to manage stress. Chronic stress or anxiety is known to compromise immune levels, but the rich antioxidants in oranges help to improve this.
Pumpkin Seeds
Pumpkin seeds are a great source of magnesium, which is known for promoting relaxation. They also contain zinc, which is essential for brain health and neurotransmitter function. Health says that these seeds are easily incorporated into your diet, and they suggest you “sprinkle pumpkin seeds onto avocado toast, fruit salad, oatmeal or overnight oats, and yogurt.”
Chamomile Tea
Widely recognized for its natural sedative effects, drinking a cup of chamomile tea before bed can help relax you and promote better sleep, alleviating anxiety. It contains an antioxidant named apigenin, which binds to receptors in the brain and may decrease anxiety as well as initiate sleep.
Lentils
Lentils are high in folate, a crucial vitamin for brain function that helps to balance moods and reduce levels of anxiety. They also have a substantial amount of fiber, which helps keep you fuller for longer and is also key to a healthy gut microbiome. Having a healthy gut is closely linked to emotional and mental well-being.
Brazil Nuts
One of the richest sources of selenium, Brazil nuts can help to maintain your mental health and stabilize your mood. Eating just a few of these nuts a day can help you reach the daily selenium requirement, meaning you can easily incorporate them into your diet by adding them to dishes or eating them as a snack.
Kefir
Kefir is a fermented drink that is rich in probiotics and known for supporting a healthy gut microbiome. This can improve brain health and reduce anxiety levels, so it makes a great addition to breakfast, snacks, or smoothies. It is also high in calcium and magnesium, both of which are known for their roles in promoting relaxation and managing stress.
Sweet Potatoes
According to Reader’s Digest, “Sweet potatoes are good for mental health because they’re high in vitamin B6, which is needed to synthesize serotonin, a neurotransmitter that helps to regulate mood.” They are also loaded with complex carbohydrates that help produce serotonin.
Walnuts
Walnuts are a good source of alpha-linolenic acid, which is an omega-3 fatty acid linked to improved mood and reduced anxiety. They also contain antioxidants that help protect the brain from oxidative stress and improve cognitive function, making them a great snack to incorporate into your day.
Edamame
Whether you buy edamame fresh or frozen, they are a tasty and convenient source of protein and nutrients that can be added to salads or eaten as a snack during the day. The protein levels in these beans will improve neurotransmitter function and overall brain health, which can help stabilize mood and reduce anxiety. They are also rich in magnesium.
Seaweed
Seaweed is high in a number of nutrients that help reduce anxiety and improve overall brain health, including magnesium and omega-3 fatty acids. It is also a unique source of iodine and other trace minerals that are beneficial for thyroid function, which is crucial for regulating your moods and energy levels.
