10 powerful foods with recipe ideas that can help your body fight anxiety

Published on: February 4, 2023

by Art Florentyna

Personal Development Coach

Warning: Please consult your doctor or healthcare professional before making any changes to your diet or before consuming this product. Individual health needs and conditions vary, and professional guidance is essential to ensure your well-being.

Anxiety is a common mental health condition that affects millions of people worldwide. While medication and therapy are often used to manage anxiety, what you eat can also play a role in reducing symptoms. Eating a balanced diet that includes specific foods can help improve mood, reduce stress, and promote feelings of relaxation and wellbeing. In this article, we’ll explore ten foods that have been shown to help combat anxiety, including fatty fish, turkey, chamomile tea, dark chocolate, fermented foods, green leafy vegetables, nuts and seeds, avocados, berries, and whole grains. Each of these foods provides unique benefits for brain health, mood regulation, and reducing stress, and can be incorporated into a healthy, balanced diet to help manage anxiety.

Salmon and other fatty fish

Fatty fish such as salmon, sardines, and mackerel are rich in omega-3 fatty acids which have been shown to have a positive impact on brain health and reduce symptoms of anxiety and depression. Omega-3 fatty acids are thought to help reduce inflammation, increase the production of neurotransmitters that regulate mood, and support the growth of brain cells.

Turkey

Turkey is a good source of tryptophan, an amino acid that acts as a building block for serotonin, a neurotransmitter that affects mood and anxiety levels. Serotonin is often referred to as the “feel-good” hormone and having sufficient levels can help to regulate mood, reduce anxiety, and promote feelings of happiness and wellbeing.

Chamomile tea

Chamomile has been used for centuries as a natural remedy for anxiety and insomnia due to its calming effects. The active compounds in chamomile are thought to interact with the brain to reduce feelings of anxiety and promote relaxation. Drinking a cup of chamomile tea before bed can also help with sleep, which is important for managing anxiety and reducing stress levels.

Dark chocolate

Dark chocolate contains flavonoids, natural compounds that have a calming effect on the body and brain. The flavonoids in dark chocolate are thought to interact with the brain to reduce feelings of anxiety and stress, improve mood, and promote relaxation. Additionally, the small amount of caffeine in dark chocolate can also help to boost brain function and improve focus.

Fermented foods

Fermented foods, such as yogurt, kefir, and sauerkraut, are rich in probiotics, beneficial bacteria that have been linked to improved mood and reduced anxiety. Probiotics are thought to help regulate the gut-brain axis, the communication pathway between the gut and brain, which plays a key role in regulating mood and stress levels.

Green leafy vegetables

Green leafy vegetables, such as spinach, kale, and lettuce, are high in folate, a B-vitamin that is important for brain health and mood regulation. Folate is necessary for the production of neurotransmitters that regulate mood, and a diet that is low in folate has been linked to an increased risk of depression and anxiety.

Nuts and seeds

Nuts and seeds, such as almonds, walnuts, pumpkin seeds, and sunflower seeds, are rich in magnesium, a mineral that helps regulate stress hormones. Magnesium has a calming effect on the body and can help reduce symptoms of anxiety and stress by relaxing the muscles, reducing inflammation, and improving brain function.

Avocados

Avocados are high in healthy fats and potassium, two nutrients that help regulate the nervous system and reduce anxiety levels. Healthy fats provide the building blocks for brain cells and help improve brain function, while potassium is important for regulating the electrical activity in the heart and nervous system, reducing feelings of stress and anxiety.

Berries

Berries, such as blueberries, raspberries, and strawberries, are high in antioxidants that help improve brain function and reduce stress levels. Antioxidants help protect the brain from oxidative stress and inflammation, both of which can contribute to anxiety and depression. Additionally, the natural sugar in berries can provide a quick energy boost, improving mood and reducing stress.

Whole grains

Whole grains, such as brown rice, quinoa, and oats, are high in B vitamins which are important for brain health and mood regulation. B vitamins are essential for the production of neurotransmitters that regulate mood and are necessary for proper brain function. Whole grains also provide slow-release energy, which helps regulate blood sugar levels and reduces feelings of anxiety and stress. A diet that is high in whole grains has been linked to improved mood and reduced symptoms of depression and anxiety.

Anti-Anxiety Recipe Ideas for you

Grilled Salmon with Avocado Salsa

This dish combines two key components for reducing anxiety - omega-3 fatty acids from salmon and healthy fats from avocado. To make it, season four salmon fillets with salt and pepper. In a separate bowl, mix together one diced avocado, half a diced red onion, the juice of one lime, one seeded and diced jalapeno, and two tablespoons of chopped cilantro. Grill the salmon fillets on a grill pan or outdoor grill for four to five minutes on each side or until fully cooked. Serve the salmon with the avocado salsa on top.

Turkey and Rice Bowl

Turkey is a good source of tryptophan, which can help regulate mood and reduce anxiety. To make this dish, heat a large pan over medium heat with a drizzle of olive oil. Add one pound of diced turkey breast and cook for five to seven minutes, until fully cooked. Next, add one diced red bell pepper, one diced yellow onion, and two minced garlic cloves to the pan. Cook for two to three minutes, until the vegetables are softened, then season with salt and pepper to taste. Serve the turkey mixture over a bed of cooked brown rice.

Chamomile and Honey Tea

Chamomile tea has calming effects that can help reduce anxiety. To make this tea, place two chamomile tea bags in a large mug. Pour two cups of boiling water over the tea bags and let steep for five to seven minutes. Remove the tea bags and stir in one tablespoon of honey and the juice of one lemon. Enjoy the tea while it’s still warm.

Kefir and Berry Smoothie

Kefir is a fermented food that contains probiotics that can help regulate the gut-brain axis, while berries provide antioxidants that improve brain function. To make this smoothie, blend one cup of kefir with one cup of mixed berries, such as blueberries, raspberries, and strawberries. Add a drizzle of honey for sweetness, if desired. Enjoy the smoothie for breakfast or as a mid-day snack.

Spinach and Feta Stuffed Chicken Breasts

Spinach is rich in folate, which can improve mood, while feta cheese provides calcium, which can help regulate stress levels. To make this dish, season four boneless, skinless chicken breasts with salt and pepper. In a bowl, mix together one cup of spinach, one-quarter cup of crumbled feta cheese, and one minced garlic clove. Place a generous spoonful of the spinach mixture in the center of each chicken breast, then fold the chicken over to enclose the filling. Bake in a preheated oven at 375°F for 25-30 minutes or until the chicken is cooked through. Serve with a side of roasted vegetables or a salad.

Sweet Potato and Black Bean Burrito Bowls

Sweet potatoes are high in complex carbohydrates, which can provide a steady supply of energy to combat anxiety, while black beans are a good source of fiber and protein. To make this dish, roast one diced sweet potato in a preheated oven at 400°F for 20-25 minutes or until tender. In a saucepan, heat one can of black beans with one diced onion and two minced garlic cloves until heated through. Serve the sweet potato and black beans over a bowl of cooked rice and top with your favorite toppings, such as avocado, salsa, and cheese.

Yogurt and Fruit Parfait

Yogurt is a good source of probiotics that can help regulate the gut-brain axis, while fruit provides antioxidants that improve brain function. To make this parfait, layer one cup of plain Greek yogurt with one cup of mixed berries, such as blueberries, raspberries, and strawberries. Add a drizzle of honey for sweetness, if desired, and sprinkle with granola for crunch.

Walnut and Dried Cherry Snack

Walnuts are a good source of omega-3 fatty acids, which can improve mood and reduce anxiety, while dried cherries provide antioxidants that improve brain function. To make this snack, mix together one cup of walnuts with one cup of dried cherries, a pinch of sea salt, and a drizzle of honey. Enjoy as a mid-day snack or sprinkle over oatmeal or yogurt.

Published on: February 4, 2023

by Art Florentyna

Personal Development Coach