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10 Brain Foods That Can Help You Beat Anxiety

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Anxiety is a common mental health condition that can impact every aspect of life. While various treatments, like therapy and medication, are beneficial, diet also plays a crucial role in managing anxiety. Certain “brain foods” can help reduce symptoms of anxiety due to their nutritional benefits.

Here are 10 such foods that are not only delicious but can also help you beat anxiety:

1. Salmon

Salmon is a rich source of omega-3 fatty acids, which are essential for brain health. Omega-3s are known to reduce inflammation and prevent brain cell dysfunction, which can lead to anxiety. Regular consumption of salmon can help regulate neurotransmitters that are linked to mood.

2. Blueberries

Blueberries are packed with antioxidants, which can help manage anxiety. These antioxidants protect the brain from oxidative stress, which can negatively affect brain function and mood. The flavonoids in blueberries are particularly beneficial for mental health.

3. Yoghurt

Yoghurt contains beneficial bacteria known as probiotics. These bacteria play a significant role in gut health, which is directly linked to brain health through the gut-brain axis. Regular consumption of yoghurt can lead to better mental health and reduced anxiety levels.

4. Dark chocolate

Dark chocolate is not only a treat for your taste buds but also for your brain. It is high in magnesium, which is known for its calming effects on the brain. Additionally, the flavonoids in dark chocolate can help reduce neuroinflammation and improve blood flow to the brain.

5. Avocados

Avocados are a powerhouse of vitamins, minerals, and healthy fats. They contain potassium, which helps reduce high blood pressure, a common symptom of anxiety. The monounsaturated fats in avocados support the brain and can help lower anxiety.

6. Almonds

Almonds are rich in vitamins like E and B, which are crucial for brain health and can help manage anxiety. Vitamin E is an antioxidant that protects the brain from oxidative stress, while the B vitamins help regulate mood.

7. Chamomile tea

Chamomile tea is known for its calming effects, making it an excellent choice for those struggling with anxiety. It contains antioxidants that promote relaxation and reduce stress.

8. Turmeric

Turmeric contains curcumin, a compound with powerful anti-inflammatory and antioxidant benefits. Curcumin boosts brain-derived neurotrophic factor, a protein linked to improved brain function and lower anxiety levels.

9. Oatmeal

Oatmeal is a complex carbohydrate that allows your brain to produce serotonin, the “feel-good” chemical. The high fibre content in oatmeal stabilises blood sugar levels, preventing mood swings and anxiety.

10. Green tea

Green tea is more than just a refreshing beverage. It contains L-theanine, an amino acid that has been shown to reduce anxiety by increasing the brain’s dopamine levels and alpha-wave production.


Incorporating these 10 brain foods into your diet can have a significant impact on managing anxiety. A balanced diet that includes these foods can help maintain brain health and reduce anxiety symptoms. Remember, while diet is a crucial aspect of managing anxiety, it should be part of a broader treatment plan that includes therapy, medication, and lifestyle changes.

Eating right not only benefits your physical health but also plays a vital role in your mental well-being. By choosing foods that nurture your brain, you can take a proactive step towards managing anxiety and improving your overall quality of life.

Evelyn Hartwell is a nutritionist and mental health advocate with over a decade of experience in promoting wellness through a holistic approach to diet and lifestyle.

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