FOOD AGAINST ANXIETY: HERE’S EVERYTHING YOU SHOULD EAT TO REDUCE STRESS

The past few days have brought a great deal of stress and anxiety for many Israelis – and not without reason. Many turn to natural remedies, and others to calming medications – with or without a prescription – but it’s important to clarify that the food we eat also has a significant effect on our physical and mental health.

The connection between food and anxiety might sound a bit strange, but it turns out the effect is almost immediate. “Anxiety is caused, among other things, by an imbalance of neurotransmitters,” explains Ali Miller, a dietitian and author of the book Anti-Anxiety Diet. Amino acids are the building blocks of those neurotransmitters that play an important role in mood. A diet that includes nutritious components helps create neural balance through gut bacteria. “By reducing carbohydrate intake and sticking to a healthier menu, we can support the good bacteria in our gut,” she says.

Here are the foods that will calm you down:

Turkey

Tryptophan, an amino acid found in abundance in turkey, creates a relaxation effect in the body that can also ease anxiety. “Tryptophan helps the body produce serotonin, the neurotransmitter that causes a sense of calm and regulates sleep,” says nutritionist Ron. “High levels of tryptophan are usually found in animal protein like turkey, but it can also be found in nuts and beans.”

Salmon

This fish, beloved for its delicious taste, is packed with omega-3 fatty acids, which are essential for brain health and the functioning of the nervous system. A sufficient amount of these “good” fatty acids boosts mood, reduces the risk of depression, and serves as an anti-inflammatory in the body. To get all this goodness, make sure to choose wild-caught salmon over farm-raised varieties.

Dark Chocolate

If we had a medal for the most enjoyable treat, we’d seriously consider awarding it to dark chocolate. It contains antioxidants that cause blood vessel walls to increase blood flow and lower blood pressure. Studies have shown that stressed individuals who ate one gram of high-quality dark chocolate (70 percent and up) daily for two weeks experienced a reduction in stress hormones. Go ahead, you’ve got yourself an excuse for a new nightly indulgence.

Asparagus

A billion Chinese can’t be wrong when they believe asparagus is a functional food that can reduce stress and promote relaxation. Another reason to run to the greengrocer is that asparagus contains high levels of folic acid, a deficiency of which can cause depression. One cup of cooked asparagus provides almost 70 percent of the recommended daily intake of folic acid. And to top it off, it’s also a good source of probiotics – the good bacteria in the gut – which can also positively influence mood.

Sauerkraut

And speaking of probiotics, fermented products like sauerkraut and pickled vegetables are also considered probiotic foods, and consuming them regularly will boost your mood. In fact, a 2015 study published in the journal Psychiatry Research found that a diet rich in sauerkraut, pickles, and fermented foods helps ease symptoms of social anxiety in adults. Our gut is something of a “second brain” – if the stomach is unbalanced, the brain will be too.

Citrus Fruits

An added boost of vitamin C helps reduce anxiety levels, and using fresh lemons in tea or salad won’t harm you – in fact, it’ll improve the taste. It’s worth trying to increase your vitamin stores as winter approaches, bringing flu and colds our way.

Broccoli

Dark green vegetables like broccoli contain a good amount of magnesium, a “relaxing mineral that helps with relaxation and regulates the digestive system,” notes nutritionist Ron. To reach the recommended daily amount of 400 mg of magnesium, you can add some broccoli florets to omelets, soups, and quiches. Almonds, sunflower seeds, and sesame are also good sources of magnesium.

Avocado

Avocado is rich in “good” fats and antioxidants that help blood flow to your thinking center: the brain. The tasty fruit also provides 20 different vitamins and minerals, including nutrients linked to mood such as folic acid, B6, and potassium. Don’t wait until tomorrow to add more avocado to your dinner.

Oatmeal

Just like leafy vegetables, oatmeal also contains high levels of relaxing minerals like magnesium. Just half a cup provides a third of the recommended daily amount. In addition, it gives you a good amount of dietary fiber that leads to higher energy levels when you’re feeling down and tired.

Chamomile Tea

Unfortunately, despite its many other benefits, your morning cup of coffee won’t help regulate anxiety levels. Chamomile tea, on the other hand, just might. A study conducted at Harvard Medical School found that chamomile tea can serve as an effective alternative treatment for anxiety. And we haven’t even mentioned the fact that a few sips before bed will help you sleep better at night.

2025-06-18T07:34:35Z