Mood and anxiety are affected by many factors, including stress, lack of sleep, and life circumstances.
According to details, it is also important to note that certain foods influence mental wellbeing. Some foods help reduce stress and anxiety, while others may increase them. A number of foods support the prevention of depression and ease stress and anxiety by supplying essential nutrients.
The following list outlines foods that help reduce tension and anxiety and are recommended as part of a balanced diet.
Nuts and Seeds
Nuts and seeds are among the most commonly cited foods linked with reduced stress and improved mood. They are rich in fibre, protein, and omega-3 fatty acids. They also contain high levels of tryptophan, an amino acid linked to the production of serotonin, a hormone associated with mood regulation.
Nuts also provide zinc and selenium. Low levels of these minerals are associated with higher rates of depression. Both minerals support brain function.
For improved mood and reduced stress, a daily intake of one ounce of nuts is recommended. This includes almonds, walnuts, cashews, pine nuts, and sunflower seeds.
Bananas
Bananas provide natural sugars and fibre. A large banana contains around 136 grams of sugar and 3.5 grams of fibre. This combination supports stable blood sugar levels, which helps maintain a steady mood. Low blood sugar levels are linked with irritability and mood swings.
Bananas also contain vitamin B6, which plays a role in the production of dopamine and serotonin, neurotransmitters associated with feelings of happiness and satisfaction.
Green bananas in particular are a good source of prebiotics. These fibres support the growth of beneficial gut bacteria. Healthy gut activity is linked with lower rates of anxiety and mood disorders.
Oily Fish
Oily fish such as salmon and albacore tuna are also linked with reduced stress and anxiety. They contain two key omega-3 fatty acids: DHA and EPA. These fatty acids are associated with lower anxiety levels and reduced risk of depression.
Omega-3 fatty acids play a key role in brain development and cell signalling. As the body does not produce them, dietary intake is essential. Most experts agree that adults require at least 250–500 mg of EPA and DHA combined each day. Oily fish several times a week meets this need, with supplements used where appropriate and approved.
Diet and Mental Health
Recent research has highlighted the relationship between nutrition, mental health, and mood. Felice Jacka has emphasised the importance of healthy foods and a varied diet in supporting mood and reducing the risk of depression. A diverse diet remains one of the most effective ways to support mental wellbeing.
A Diet for Reducing Stress and Anxiety
A healthy diet supports not only weight control but also overall balance, including mental health. Certain foods influence the nervous system and emotional stability.
Foods Rich in Healthy Fats
Unsaturated and monounsaturated fats support nerve function and help lower cortisol levels.
Olive oil
Nuts, especially walnuts and almonds
Oily fish such as salmon
Flaxseed and rapeseed
These foods provide omega-3 fatty acids, among the most important unsaturated fats for the body.
Chocolate
Healthy chocolate made solely from cocoa butter, without hydrogenated oils, supports mood. Cocoa contains phenols, antioxidants linked with improved mood.
Herbs
Certain herbs contribute to relaxation and reduced anxiety. Mint, chamomile, and anise are known for their calming aromas and soothing effects. Herbal drinks offer additional benefits for relaxation and general health.
Fruit
Fruit such as grapes, strawberries, and citrus fruits contain vitamin C. This vitamin supports the production of serotonin, often referred to as the happiness hormone.
Foods That Increase Stress and Anxiety
Some foods contribute to higher stress and anxiety levels and are best limited.
Sugar
Refined sugar and simple carbohydrates cause rapid spikes in blood sugar, followed by sharp drops. This cycle contributes to fatigue, anxiety, and irritability. It also increases the release of cortisol and adrenaline. Sweets and fizzy drinks are major sources.
Salt
Salt contains sodium, which contributes to raised blood pressure and increased strain on the heart. Reduced salt intake is advised as part of a stress-reducing diet.
Caffeinated Drinks
Coffee, tea, energy drinks, and fizzy drinks contain caffeine. Excess intake may lead to increased heart rate, raised blood pressure, digestive disturbances, sleep problems.
Some individuals show sensitivity even to small amounts, with anxiety symptoms following a single cup.
Alcohol
Alcohol is often associated with relaxation, yet its effects are the opposite. It interferes with nerve function and metabolism, disrupts serotonin production, alters blood sugar and fluid balance, and contributes to sleep disturbances and mood instability. Warm baths and rest offer safer alternatives for relaxation.
Food Additives
Processed foods containing additives are linked with higher rates of anxiety, stress, and depression. Fresh, additive-free foods are recommended.
Fast Food
Fast food is high in calories, refined sugars, unhealthy fats, and sodium, while low in nutritional value. These factors contribute to poor concentration, digestive discomfort, and increased anxiety and low mood. Healthier meals based on vegetables, complex carbohydrates, and lean protein are preferable.
