Foods That Combat Anxiety

Anxiety is the manifestation of fear or discomfort in situations involving risk, tension, or uncertainty. To a certain extent, it’s a normal and common biological response in the human body. However, excessive anxiety can harm one’s health and social life, at which point it becomes a condition requiring treatment.

Some foods help regulate hormone levels related to stress and relaxation, which is why they are recommended for anxious individuals to stay calm or at least ease the physical symptoms of anxiety.

First, it’s important to understand the nutrients that aid in producing neurotransmitters that regulate well‑being:

• Vitamin C: reduces the secretion of cortisol (the stress hormone).
• B-complex vitamins: help the body convert an amino acid called tryptophan into serotonin, the mood hormone.
• Taurine: is another amino acid the body uses to naturally regulate anxiety levels.
• Magnesium: improves sleep quality, reduces muscle tension, and also helps produce serotonin.

Additionally, substances like chamomile and passionflower (found in passion fruit) are natural calming agents that help relax the body and regulate sleep.

Food List

Foods rich in these nutrients:

• Vitamin C: citrus fruits (acerola, lemon, orange), papaya, kiwi, strawberry; and vegetables like broccoli and bell pepper.
• B-complex vitamins: avocado, whole grains (brown rice, barley, oats, rye, wheat germ, corn), salmon, hazelnuts, and dark leafy greens like spinach, arugula, and watercress.
• Tryptophan (amino acid): açaí, tomato, whole grains (especially quinoa and oats), legumes such as beans, lentils, chickpeas, and soy; nuts (walnuts, Brazil nuts, peanuts), milk, eggs and derivatives, fish, and other lean meats.
• Taurine (amino acid): found in lean meats and fish, it stimulates the production of GABA—a neurotransmitter with a sedative effect on the central nervous system.
• Magnesium: nuts, almonds, chia seeds, artichoke, beetroot, and whole grains.

Standout foods:

• Bananas: are high in vitamin B6, tryptophan, and magnesium.
• Spinach: is rich in folate, acts as a natural antidepressant, and helps remove oxidative chemical residues produced by brain activity.
• Carbohydrates from whole grains and sweet fruits boost blood sugar levels, contributing to a feeling of well-being and energy.
• Chocolate: is rich in flavonoids, an antioxidant that stimulates serotonin production and can make us feel good. However, it contains high sugar levels, and since anxious individuals can develop food compulsions, consumption should be limited. Prefer dark chocolate, which is richer in flavonoids and lower in calories.

Foods to Avoid

Anxiety can be seen as a state of hyper-arousal of the nervous system, so it’s important to avoid stimulating substances like caffeine, found in coffee, black tea, mate, energy drinks, guarana, and cola soft drinks, as they cause insomnia and irritability.

Additionally, it’s important to avoid alcohol, as alcoholic drinks impair the absorption of vitamins and minerals used in synthesizing mood-regulating neurotransmitters. They also create a sensation of euphoria that can amplify the physical discomforts induced by anxiety.

However, more important than avoiding certain foods is combining a healthy, balanced diet with regular physical exercise. Physical activity lowers cortisol levels and helps preserve neurotransmitters responsible for feelings of relaxation and pleasure.