7 Foods that Can Ease Your Anxiety

Amy Taylor December 17, 2013

If anxiety is taking a toll on your quality of life, now is the time to make some dietary changes. Vast studies have shown that what we eat can have a huge impact on our mental health. The idea that certain foods can ease or worsen anxiety is no myth. These coming holidays, you may want to incorporate the following foods in your party menus. By doing so, you can help ease the anxiety you and your loved ones feel.

Fish

Fish is a great addition to your party menu since you probably have lots of meaty dishes already. This nutritional superstar is rich in protein and B vitamins, which are good for relieving tension. It’s also high in omega 3 fatty acids, which has been shown to reduce the risk of cardiovascular disease, aid in blood sugar regulation, and help prevent depression. The benefits don’t end there. Fish is also rich in magnesium – a mineral that aids in nervous system function and promotes relaxation. It has tryptophan as well – the amino acid that lowers stress hormones in the body, promoting a feeling of calmness. A deficiency in tryptophan has been linked to anxiety, high blood pressure, depression and mood disorders. What about smoked or grilled salmon this Christmas? Yum!

Peaches

What about peach pie for dessert? Peaches contain a natural sedative that helps reduce stress and anxiety, and induce sleep. This superfood increases the release of serotonin to calm anxiety, reduce cell oxidation to keep you energised and calm, and enhance your immune system.

Asparagus

Grilled asparagus brushed with lemon juice and sprinkled with freshly ground black peppers makes a perfect side dish. What’s more, it is a great source of folate, a form of B vitamin that converts to folic acid in the body. Deficiency in this nutrient has been linked to anxiety and depression. Asparagus also contains high levels of vitamin C which helps reduce your blood pressure, keeping you calm during the busy days. It also keeps your immunity functioning properly, protecting you from the debilitating effects of chronic stress. Meanwhile, the fibre in asparagus slows down blood sugar in your body, keeping your satiety levels high.

Spinach

What about spinach lasagna? Whilst spinach may not be that food you would want to eat when you are anxious, it has the ability to protect you from experiencing anxiety. Spinach is loaded with magnesium – one of the best minerals that fight anxiety. Just a cup of this super veggie is enough to fill your body with 40 per cent of its daily magnesium requirement. It’s also rich in folate. For an anxiety-busting meal, make a spinach salad, topped with nuts and salmon.

Greek Yoghurt

Instead of ice cream, snack on plain Greek yoghurt topped with fresh fruits and nuts. This fat-free dairy product contains almost 22 grams of protein per 6-ounce serving. With all the activities and social engagements here and there, you want to be as active and energetic as possible. Adding plenty of protein in your diet is really a great idea. Greek yogurt is also rich in calcium, magnesium, potassium, Vitamins B6 and B12 which all help quell anxiety quickly.

Almonds

Almonds are good to nosh on when you need an afternoon ‘pick-me-up’ or when you’re feeling jittery. These tasty nuts are a great source of Vitamin E, magnesium, fibre, potassium, manganese, protein, and healthy fats. Avoid salted varieties because sodium can increase your blood pressure, which in turn induces anxiety.

Turkey

Another excellent source of tryptophan is turkey, which makes it a calming food. It’s great for your hormones and your metabolism too. You may want to buy organic meats whenever possible. Roasting or grilling turkey is one of the healthiest and most delicious ways to prepare it.