Foods that Help Anxiety
Written by: THE BALANCE
Medically reviewed by Dr. Sarah Boss, MD
Last updated: January 19, 2026
Fact checked
Quick Summary
  • Anxiety is the state of mind in which humans feel stressed and do not want to do the normal functioning of daily life.
  • The use of medicines for getting rid of anxiety makes the human mind dependent on them.
  • So, using natural products and lifestyle is necessary to counter anxiety and depression.
Reading time: 8 min

Anxiety is the state of mind in which humans feel stressed and do not want to do the normal functioning of daily life. For the maintenance of healthy life, it is also crucial to have a healthy mind. A healthy mind is as necessary as a healthy body. The use of medicines for getting rid of anxiety makes the human mind dependent on them. Also, they have side effects. So, using natural products and lifestyle is necessary to counter anxiety and depression. Following foods are very helpful in countering stress. If somebody has stress then he should start taking these foods.

Various researches have shown that the intake of dark chocolate helps counter the anxiety of the brain. Dark chocolate has flavonol in it. Flavonol is effective in improving brain functioning by enhancing its blood flow. It is also neuroprotective and is beneficial for the brain. Flavonols include catechin and epicatechin and they act as antioxidants in the human body.

Consuming dark chocolates not only improves the mood but also enables one to act positively in stressful situations. Although, there is a need to be careful while taking dark chocolate as it contains abundant calories. (source: NIMH, n.d.)

A dairy product like yogurt has also shown positive results in managing stressful situations. It contains healthy bacteria. These probiotics include the lactobacillus and bifidobacteria. They stop the functioning of the neurotoxins and free radicals and promote relief from stress. They have shown a positive role in improving psychological health as well. There is a gut-brain axis in the human body and it acts as a link between the gut and brain.

Panic Attack vs Anxiety Attack

Probiotics provide support to this gut and brain axis, which improves the mental health of the person. Intake of yogurt also boosts the production of the neurotransmitter serotonin in the human body, which improves mood. It is better to consume yogurt every day and it will keep both physical and mental health good. (source: NIH (NCCIH), n.d.)

Green tea has also proved to have positive effects on the health of the brain. It contains the amino acid, L-theanine. This amino acid works directly on the brain and improves its functioning and eradicates stress. After the intake of the amino acid L theanine, the level of serotonin, GABA and dopamine increases and they are effective in managing the high level of anxiety. Various researches have also supported these results.

Green tea also contains the antioxidant epigallocatechin (EGCG), which is also effective in improving the function of the brain. So, it is better to replace your regular tea with green tea. You can also take green tea in the evening time. It is available in different flavors and you may choose the one according to your preferences.

Turmeric is well known for its anti-inflammatory effects. Its effectiveness in reducing anxiety is also commendable. One of its main components is curcumin. It plays a significant role in increasing brain functioning. It reduces inflammation and protects the brain cells. It is also beneficial to combine the use of curcumin with black pepper. It increases the absorption of curcumin in the body. Curcumin converts the ALA (Alpha-Linolenic acid) into the DHA (Docosahexaenoic acid), which causes a positive impact on the brain. (source: APA, n.d.)

Salmon contains high enriching compounds, which are very helpful in treating stress. It has Vitamin D in it. Other fatty acids like eicosapentaenoic acid ( EPA) and docosahexaenoic acid (DHA). They are responsible for the prevention of brain dysfunctions.

What does anxiety feel like? (source: Cochrane, n.d.)

They also play a role in producing and maintaining the levels of dopamine, which have a direct role in the relaxation of the mind. Vitamin D is a supplement, which is mainly helpful for strengthening your bones. It has also shown positive results in coping with stress. Salmon makes the brain capable of managing the stresses of daily life.

It is an herb, which has shown effective results in reducing the level of stress. It regulates the serotonin and GABA (gamma-aminobutyric acid) neurotransmitters in the human body. Its antioxidant properties help manage the inflammation which results because of anxiety. It also has antibacterial properties. Various researches have also proved that the consumption of chamomile for almost 8 weeks produces positive effects in lowering the stress levels in humans.

Avocado mainly contains Vitamin B, which include thiamine, riboflavin, and niacin. All of them have a positive effect on the functioning of the nervous system. Vitamin B provides energy to the body for countering the stress associated with the workload. Intake of avocados has shown a reduction in stress levels. People who do not take them have reported remaining tense and depressed. (source: NIH (NCCIH), n.d. (Green tea))

Avocados have a high content of healthy fats. Fats are equally effective for psychological health. Avocados also constitute vitamin E, which is fat-soluble. It is present in nuts and avocados. It plays a positive role in maintaining vision, healthy skin by expanding the blood vessels. It also boosts the production of red blood cells in the human body.

Blueberries have vitamin C in them. Vitamin C has a healing effect on the human body. They also have antioxidant properties which are helpful to provide relief from stress. It is necessary to include blueberries in your diet. It will protect and heal the cells of the human body. It will boost up the mood and will be highly helpful in having pleasant thoughts and feelings. If you do not like the berries, then you can take oranges. Oranges are also the best source of vitamin C.

Various researches have been taken place for finding out the impact of Almonds on mental health. Almonds are rich in magnesium, which also has a positive role in countering stress. It increases the presence of the neurotransmitter’s serotonin in the brain and it makes the mood better. (source: NIH (NCCIH), n.d. (Turmeric))

Intake of about 1 ounce of the almonds provides 75 mg of magnesium to the body. It makes up to 19 percent of the daily needed amount for your body. It is necessary to take almonds every day as they have such a positive effect on the normal functioning of the human brain.

Eggs contain a high amount of proteins. Proteins are beneficial for the bones and muscles. They are also helpful in the maintenance of the normal functioning of the brain. They help the body in getting rid of anxiety. The deficiency of proteins in the human body can also lead to more anxiety in the human body. They contain the amino acid, which is responsible for the production of the tryptophan, which is serotonin. (source: NIH (NCCIH), n.d. (Chamomile))

Proteins also lead to the production of dopamine and norepinephrine. They make the human brain more energetic, conscious, and active. The presence of this neurotransmitter reduces anxiety. Eggs are also a rich source of vitamin D. It is also very effective in boosting the mood other than providing benefits to physical health. Other than eggs, meat and cheese are also rich sources of protein. They should also be part of your weekly diet.

Beans, legumes, and lentils are enriched sources of Vitamin B and magnesium. Adding them to your routine can be very helpful for relieving stress. Anxiety impedes mental growth and also hurts life activities. Adding beans and legumes to your weekly diet can have a positive effect on your mental health.

Whole grains provide the complete food to the probiotics or healthy bacteria in your gut. It will improve the functioning of these bacteria and it will have a positive impact on mental health. They include barley, bran, oats, different fruits, and vegetables. Vegetables like spinach, cabbage, lettuce, asparagus, and collard greens are the most beneficial in this regard. (source: NIH (ODS), n.d.)

Asparagus contains folic acid and it has shown tremendous effects in managing mental stress. Intake of whole grains is helpful for the proper functioning of the serotonin receptors in your GI tract.

As we all know, milk contains calcium, potassium, and magnesium. All of these vitamins are effective in making the body healthy. All of these vitamins, specifically magnesium have a positive role in getting rid of stress and tension. Taking a glass of milk every day is also the best natural way for getting mentally strong and relieved.

Kiwi also has a positive effect on mood. It contains both vitamin B, vitamin C and folate. The combination of all of these vitamins helps manage oxidative stress in the body. The resolution of oxidative stress also treats chronic inflammation. Kiwi also causes the production of serotonin, which helps get rid of the stress and results in happiness. Oatmeal is also a good source of serotonin production in the body. (source: WHO, n.d.)

Pumpkin seeds are also a source of mental satisfaction. They are a rich source of all the crucial ingredients like magnesium and potassium. Consuming the pumpkin seeds every day will provide 20 percent of the required value of magnesium and potassium to your body. You can add them to your meals by mixing them with your meals.

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