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6 Foods That Help Reduce Anxiety

 

Anxiety is a common problem for many people.

It’s a disorder characterized by constant worry and nervousness, and is sometimes related to poor brain health. Medication is often required as treatment.

Aside from medication, there are several strategies you can use to help reduce anxiety symptoms, from exercising to deep breathing.

Additionally, there are some foods you can eat that may help lower the severity of your symptoms, mostly due to their brain-boosting properties.

Here are 6 science-backed foods and beverages that may provide anxiety relief.

 
 

Salmon may be beneficial for reducing anxiety.

It contains nutrients that promote brain health, including vitamin D and the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) (1234).

EPA and DHA may help regulate the neurotransmitters dopamine and serotonin, which can have calming and relaxing properties.

Additionally, studies show these fatty acids can reduce inflammation and prevent brain cell dysfunction that leads to the development of mental disorders like anxiety.

Consuming adequate amounts of EPA and DHA may also promote your brain’s ability to adapt to changes, allowing you to better handle stressors that trigger anxiety symptoms (5).

Vitamin D has also been studied for the positive effects it may have on improving levels of calming neurotransmitters (67).

Even a few servings of salmon a week may be enough to promote anxiety relief.

In one study, men who ate Atlantic salmon three times per week for five months reported less anxiety than those who ate chicken, pork or beef. Moreover, they had improved anxiety-related symptoms, such as heart rate and heart rate variability (8).

SUMMARY:Salmon is high in omega-3 fatty acids and vitamin D, which may assist in anxiety relief by promoting brain health.
 
 

Chamomile is an herb that may help reduce anxiety.

It contains high amounts of antioxidants proven to reduce inflammation, which might decrease the risk of anxiety (91011).

Several studies have examined the association between chamomile and anxiety relief.

They’ve found that those diagnosed with generalized anxiety disorder (GAD) experienced a significantly greater reduction in symptoms after consuming chamomile extract, compared to those who did not (1213).

Another study found similar results, as those who consumed chamomile extract for eight weeks saw reduced symptoms of depression and anxiety (14).

While these results are promising, most studies have been conducted on chamomile extract. More research is necessary to evaluate the anti-anxiety effects of chamomile tea, which is most commonly consumed.

SUMMARY:Chamomile has been shown to help with anxiety reduction due to its antioxidant content and anti-inflammatory effects.
 
 
 

Turmeric is a spice that contains curcumin, a compound studied for its role in promoting brain health and preventing anxiety disorders (1516).

Animal and test-tube studies suggest that curcumin may boost the omega-3 fatty acid DHA in the brain by helping your body synthesize it more efficiently (