09 Apr 5 Foods to Help Reduce Anxiety from Online Certified Nutritionist

In these uncertain times, it’s understandable to feel anxious and overwhelmed, especially with the loss of jobs, closed businesses, and loved ones being far away, experiencing illness, and more. However, there are things we can do to ease anxiety, starting with our food choices.

Although access to some foods may be limited, there are still plenty of low-cost options that can help battle anxiety. As online dietitian nutritionists, we work with patients to help them achieve wellness, including mental wellness. It’s been proven that gut health is directly related to mental health, so it’s important to consume foods that promote a healthy gut. Low-magnesium diets have been linked to an increase in anxiety-related behaviors, so eat foods rich in magnesium such as nuts, legumes, leafy greens, Swiss chard, and whole grains.

Zinc is another nutrient that can help battle anxiety, and it’s found in foods such as liver, beef, egg yolks, and cashew nuts. Likewise,  omega 3 Fatty Acids, which are found in fatty fish like salmon, fish oil, and flaxseed, have also been proven to improve depression and ease anxiety.

Prebiotics and probiotics are essential for gut health, with prebiotics coming from plant fibers and probiotics from naturally fermented foods. A combination of the two can be found in foods like apples or oats with unsweetened yogurt, kefir with oats, a mango and berry smoothie with kefir and chia seeds, onions and feta cheese on leafy greens, and garlic roasted vegetables, green olives, and aged cheeses.

Antioxidants are not only good for immune health but have also been linked to lower levels of anxiety. Foods with high levels of antioxidants include beans, fruits, berries, nuts, and vegetables.

Prioritize wellness, starting with good nutrition. It’s crucial to remember that we’re all in this together, and there are resources available to help us cope. If you need to connect with someone, here are some numbers to call for support. In the next blog, we will discuss ways to keep our bodies and minds healthy by staying active at home.

The Lifeline: 1-800-273-8255
National Domestic Violence Hotline: 1-800-799-SAFE (7233)
NAMI (National Alliance on Mental Illness) Helpline: 1-800-950-NAMI (6264)