Anxiety is a common issue that affects many in the modern age. It can be debilitating, and it’s important to look at how you’re feeling rather than constantly invalidating yourself. There are certain foods that help reduce anxiety such as dark chocolate or caffeine, but what about others? We’ve got six great food options below that should make your day feel just a little less anxious.

The “foods that relax your nerves” are essential for anyone who is suffering from anxiety. These six foods can help to tackle the issue.

Six foods that can help to tackle anxiety

Six foods that can help to tackle anxiety

It seems that what you eat might have a significant impact on your mental health (Picture: Getty)

We are living in a hectic era.

There’s no shame in feeling apprehensive from time to time, whether it’s about job, transitioning to post-pandemic living, or the status of the globe.

Anxiety, according to the NHS, is one of the most prevalent mental health illnesses in the world, affecting up to 5% of the UK population.

The good news is that there are a variety of solutions for dealing with anxious emotions, ranging from seeing your doctor about therapy choices to practicing mindfulness.

Along with other treatment options such as talking therapy or medication, you may make lifestyle changes that will benefit not just your physical health but also your mental health.

According to Karine Patel, Registered Dietician and Nutritionist for Dietitian Fit & Co, there are a number of foods that can help aid you in your journey to reduce stress and anxiety.

What are these six superfoods, exactly?


Yoghurt - superfood - probiotics

Probiotics included in yogurt may help to lessen inflammation (Picture: Getty)

Yogurt, particularly those containing active probiotics, is beneficial to the intellect (a type of healthy bacteria).

‘Having more good gut flora may be connected to better mental health,’ Karine told

This is because more healthy gut bacteria may assist ‘boost production of ‘feel-good’ neurotransmitters like serotonin, which is mostly present in our digestive system,’ according to her.

‘While more study is required, there is some growing data to suggest how probiotics might assist the gut-brain-axis,’ she noted.

Nuts from Brazil

Nuts from Brazil - superfood

Selium is found in these unique nuts. (Getty Images)

Did you know that persons with anxiety problems have greater levels of inflammation?

This is why foods like Nuts from Brazil, which contain selium, can be helpful – because selium is a mineral that reduces inflammation.

‘However, too much selenium may be harmful,’ says the author. Karine continued.

‘3-4 Nuts from Brazil a day will provide you with more than the recommended 400mcg dose.’


Eggs as a superfood

An amino acid found in eggs aids in the production of serotonin. (Getty Images)

Karine claims that eggs include two crucial nutrients that may help with mental health: vitamin D and the amino acid tryptophan.

Because tryptophan is required for the production of the neurotransmitter serotonin, the more tryptophan we consume, the more likely we are to produce this vital feel-good hormone.

Meanwhile, egg yolks are high in Vitamin D, which, as Karine points out, persons with anxiety and depression have reduced amounts of.

‘To satisfy needs for Vitamin D, supplementation and sunshine exposure are typically suggested, but please consult your healthcare expert first,’ she said.

chocolate (dark)

chocolate (dark) superfood

The flavonals in chocolate (dark) can help improve our mood (Picture: Getty)

chocolate (dark) is not only delicious, but as Karine points out, it also contains antioxidants called flavonols.

This is significant, according to Karine, since research shows that flavonols may improve your mood and boost blood flow to the brain, which can help you feel less worried.

She added that it’s recommended to eat chocolate (dark) with 70% cocoa, so ditch milk varieties if you’re looking for a healthy boost.



These little fish should not be overlooked (Picture: Getty)

I hope you like seafood! Sardines include the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), according to Karine (DHA). Sardines are also a good source of Vitamin D.

‘These nutrients may assist control brain chemical messengers dopamine and serotonin,’ Karine noted, ‘which have been linked to a decreased risk of despair and anxiety.’

She also said that if sardines are too fishy for you, salmon and trout are suitable alternatives.



Avocados are loaded with nutrients. (Getty Images)

It’s no surprise that we all enjoy avocado on toast these days; it’s packed with nutrients.

‘Avocado is high in potassium, vitamin B, and magnesium, all of which have been associated to a reduction in anxiety symptoms,’ Karine said.

‘Potassium regulates brain and nerve activities, and a deficit may produce uneasiness and anxiety.

‘Vitamin B aids in the creation of serotonin, a mood-regulating neurotransmitter, and a deficiency may raise the likelihood of anxiety symptoms.

Finally, magnesium is involved in the body’s stress response. It’s been shown that getting enough of may help with anxiety and stress.’

See also: Lifestyle

That’s all there is to it. Six meals that may assist you in living a less hectic and worried existence.

‘We want to emphasize that food cannot heal anxiety and should not be used in place of other therapies,’ Karine told

‘However, with medicine and treatment, some foods may help lower the intensity of symptoms by improving brain function and mental well-being.’

Do you need assistance with your mental health?

Mind is a mental health organisation that may be reached by calling 0300 123 3393 or texting 86463.

The email address for Mind is [email protected]

MORE: Experts provide five methods for managing anxiety when driving

Kate Middleton claims that no mother is immune to anxiety and despair.

After being ‘triggered’ by her daughter Willow’s challenges, Jada Pinkett Smith embraced childhood anxiety.

There are many foods that can help to tackle anxiety, such as coffee and chocolate. However, these foods may not be the best for people with a low tolerance of caffeine or sugar. Reference: foods to relieve stress and anxiety.

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