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The Anxiety Diet: Foods You Should Add To Your Daily Meals To Prevent Anxiety

Contributed by Ashu Gupta, founder of Ashu Gupta's Diet Clinic

Anxiety disorders are the most common kind of mental disorders around the world. The biggest challenge is that almost all of us who are suffering from anxiety disorder overlook the true cause behind it. There are many hidden triggers for anxiety, and becoming aware of these triggers can save us from a lot of discomfort. 

Learning the way we could use foods to fight anxiety holds an important key to feeling better. There are simple yet very effective ways to control our mood, anxiety, and even brain fog by carefully choosing the foods we eat.

Fear, tension, excessive worrying, difficulty in concentration, irritability, difficulty in socialising, heavy and high heart rate, and to some extent, muscle tension and chest pains are common symptoms of anxiety that can easily be controlled and managed with certain foods like fruits, vegetables, whole grains and legumes.

food for anxiety relief

Here are the foods that can help us counter anxiety in general, and also help ease some of the symptoms of anxiety disorder:


Almonds are rich in magnesium, and research shows that magnesium is very effective in treating anxiety related problems. This is so because magnesium deficiency leads to decreased levels of serotonin – a neurotransmitter in the brain. Avocado, seeds and legumes are also good sources of magnesium.

Salmon and other fatty fish

Salmon and other fatty fish are high in omega-3 fatty acids, and research shows that it is a crucial element to fight anxiety disorder. The brain needs these fatty acids to maintain its health and function optimally.

Dark chocolate

It is a rich source of polyphenols, especially flavonoids. Flavonoids helps in reducing neuro-inflammation and brain cell deaths, and improves blood flow to the brain. The high tryptophan content of cocoa helps in the production of neurotransmitters like serotonin in the brain.

food for anxiety relief


Folate deficiency triggers depression and anxiety. Asparagus, which is high in folate content, comes highly recommended as a preferred mood boosting food.


Anxiety and stress cause the body to utilise vitamin-C to defend and safeguard the cells. The high contents of vitamin-C and other antioxidants in blueberries provide great relief from anxiety.

Also Read:  5 Things You Probably Don't Realise Are Deeply Impacted By The Food You Eat


Yoghurt is probiotic in nature. Probiotics promote the functioning of the brain and thereby our mental health by fighting free radicals and neurotoxins that can damage nerve tissues of the brain, in turn causing anxiety.


A well-known spice, mainly used in Indian cooking, has an active ingredient called curcumin. Curcumin is helpful in reducing oxidative stress, and anxiety that contributes to mood disorders like depression and clinically significant anxiety disorders. It is easy to add to meals, and provides a great taste to dishes.

food for anxiety relief

A balanced meal is not only helpful for mood enhancement and brain health, but also for overall health and well-being. Ensure that you have nutrient dense meals that have adequate quantities of healthy fats, proteins, carbohydrates and fibers.

Always try to include whole foods, fruits, vegetables, legumes, lean meats and fruits. Some foods that might prove beneficial for mood and anxiety disorders are:

Nuts, especially almonds that are rich in vitamin E.

Chia seeds, which contain good quantity of Omega-3.

Spinach, high in magnesium.

Cinnamon, due to its anti-inflammatory properties.


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