While some of the foods listed below have not been studied specifically for their anti-anxiety effects, they are rich in nutrients thought to improve related symptoms.
- Turkey, bananas and oats: These are good sources of the amino acid tryptophan, which is converted to serotonin in the body and may promote relaxation and anxiety relief (45Trusted Source, 46Trusted Source, 47Trusted Source).
- Eggs, meat and dairy products: All provide high-quality protein including essential amino acids that produce the neurotransmitters dopamine and serotonin, which have the potential to improve mental health (11Trusted Source, 48Trusted Source, 49Trusted Source, 50Trusted Source).
- Chia seeds: Chia seeds are another good source of brain-boosting omega-3 fatty acids, which have been shown to help with anxiety (11Trusted Source, 51, 52Trusted Source).
- Citrus fruits and bell peppers: These fruits are rich in vitamin C, which has antioxidant properties that may help reduce inflammation and prevent damage to cells that may promote anxiety (11Trusted Source, 21Trusted Source, 53, 54).
- Almonds: Almonds provide a significant amount of vitamin E, which has been studied for its role in anxiety prevention (11Trusted Source, 55).
- Blueberries: Blueberries are high in vitamin C and other antioxidants, such as flavonoids, that have been studied for their ability to improve brain health and thus help with anxiety relief (21Trusted Source, 56, 57Trusted Source, 58Trusted Source).
SUMMARY: Some foods contain specific nutrients that may promote brain health and help prevent anxiety or reduce the severity of your symptoms.
Overall, research is sparse on the topic of specific foods and anxiety prevention.
Most studies have been conducted on animals or in laboratories, and more high-quality human studies are needed.
However, there are several foods and beverages that may help you deal with your anxiety symptoms, as they may reduce inflammation and boost brain health.