What you eat and drink may help relieve stress and anxiety. Foods that can possibly reduce anxiety fast include avocados, eggs, and oranges. Different antioxidants, minerals, and vitamins can help ease anxiety symptoms. For example, vitamin C is an antioxidant in oranges that helps reduce stress levels.
Anxiety causes intense fear and panic and affects about 19% of people in the United States per year. Learn how diet may impact anxiety and what foods help reduce it quickly if made a part of a well-balanced diet.
1. Avocado
Consuming regular portions of avocado might help with anxiety due to its vitamin B content. Research has linked B-vitamin-rich foods to reduced symptoms and lower feelings of anxiety.
One medium avocado has several B vitamins, including:
- Folate (B9)
- Niacin (B3)
- Pantothenic acid (B5)
- Riboflavin (B2)
- Vitamin B6
2. Blueberries
Eating blueberries could be helpful for stress. Blueberries are rich in antioxidants, which help delay and prevent cell damage. A study published in 2019 found that, in postmenopausal people, increased dietary antioxidants lowered anxiety scores.
3. Calcium-Rich Foods
A study published in 2022 found that increasing your calcium intake may be helpful for your mood. Calcium-rich foods include dairy products like milk and yogurt and vegetables like spinach and kale.
4. Eggs
Anxiety symptoms depend on hormones, like serotonin and dopamine, within your central nervous system. Egg yolks contain vitamin D, which can aid in nervous system function. Some evidence suggests that increased vitamin D levels reduce anxiety and depression symptoms and boosts
5. Leafy Greens
A study published in 2018 found that college students felt calmer, happier, and more energetic when they ate more vegetables. Included among the vegetables were dark leafy greens, carrots, and cucumbers. It's unclear whether upbeat thoughts or healthy eating came first. Still, the researchers found that healthy eating patterns seemed to predict a positive mood the next day.
6. Nuts and Seeds
Research has linked zinc deficiency to anxiety. A 1-ounce portion of raw cashews has 1.6 milligrams of zinc, which is about 14% to 20% of the recommended amount of zinc for adults.
Some evidence suggests that magnesium also helps improve mood and anxiety symptoms. Chia seeds and pumpkin seeds are sources of magnesium
7. Oranges
One medium-sized naval orange provides over half of the recommended dietary allowance (RDA) of vitamin C, an antioxidant. 2021 Research has shown that vitamin C plays a role in the body's stress response and improves mood.
8. Oysters
Oysters contain more zinc per serving than any other food. You'll get 32 milligrams of zinc per three ounces of raw oysters, which is 291% of your RDA
9. Salmon
Stress can increase levels of anxiety hormones, such as adrenaline and cortisol. Salmon contains omega-3 fatty acids, which help reduce those hormone levels. For example, research has found that omega-3's reduce cortisol levels by up to 33%.
10. Turkey Breast
Turkey is a source of tryptophan, an amino acid that helps produce serotonin. On its own, tryptophan may have a calming effect. A study published in 2015 found that high doses of tryptophan resulted in significantly fewer anxiety and depression symptoms and irritability
*BONUS 11. Chill Vibe Gummies
Ashwagandha root and a blend of calming herbs, help to regulate your nervous system and reduce the stress and anxiety that come with day to day life. Take two Chill Vibe Gummies a day to keep the stress and anxiety away.