Nuts, seeds, and oysters are high in zinc, which may help relieve anxiety.
Drinking fruit juice, green tea, or water may help ease feelings of stress and anxiety.
Limiting caffeine, high-sugar foods, and refined carbohydrates may prevent anxiety.
Foods and drinks that may reduce stress and anxiety include blueberries, nuts, turkey breast, and water. You might also avoid or limit certain foods and drinks that could worsen your symptoms.
1. Avocado
Sliced open avocados in a wooden bowl
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Eating regular portions of avocado might help with anxiety due to its vitamin B content. B-vitamin-rich foods have been linked to decreased stress and anxiety.1
One medium avocado has several B vitamins, including folate (B9), niacin (B3), pantothenic acid (B5), riboflavin (B2), and vitamin B6.2
2. Blueberries
Wooden bowl of blueberries with more blueberries on the side
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Eating blueberries could be helpful for stress. Blueberries are rich in antioxidants, which help delay and prevent cell damage.3
What the Science Says: A 2019 study found that increased dietary antioxidants lowered anxiety scores in postmenopausal people.4
3. Calcium-Rich Foods
Dairy products on a white wooden table: glass pitcher of milk; plate of butter; bowl of cheese curds; jar of yogurt
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Calcium-rich foods include vegetables like spinach, kale, and dairy products like milk and yogurt.
What the Science Says: A 2022 study found that increasing your calcium intake may be helpful for your mood.5
Researchers received data from 1,233 college students and found that those who ate more dairy and calcium were less stressed than others. They noted that increased calcium intake often resulted in less anxious feelings and more resilience.5
4. Eggs
Hard boiled eggs; one peeled and cut open, one half peeled, and three unpeeled in a blue ceramic bowl
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Anxiety symptoms depend on hormones, like serotonin and dopamine, within your central nervous system.6 Egg yolks contain vitamin D, which can support nerve function.7
What the Science Says: Some evidence suggests that increased vitamin D levels ease anxiety and depression symptoms.8
5. Leafy Greens
kale on a woode cutting board
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What the Science Says: A 2018 study found that college students felt calmer, happier, and more energetic when they ate more vegetables like dark leafy greens, carrots, and cucumbers.9
It’s unclear whether upbeat thoughts or healthy eating came first. Still, researchers found that healthy eating patterns seemed to predict a positive mood the next day.9
6. Nuts and Seeds
various nuts and seeds on a wooden table
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Zinc deficiency has been linked to anxiety.10 A 1-ounce portion of raw cashews has 1.6 milligrams of zinc, which is about 14-20% of the recommended amount of zinc for adults.1112
Chia seeds and pumpkin seeds are sources of magnesium, which can improve mood and anxiety symptoms.1314
7. Oranges
Close up of a pile of oranges with a sliced orange on top
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One medium-sized naval orange has over half of the recommended dietary allowance (RDA) of vitamin C.1516 Vitamin C is an antioxidant that plays a role in the body’s stress response and improves mood.1718
8. Oysters
opened fresh oysters on ice on a black plate with a slice of lemon
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Oysters contain more zinc per serving than any other food. You will get 32 milligrams of zinc per three ounces of raw oysters, which is 291% of your RDA.12
9. Salmon
Cooked salmon with lemon slices; vegetables behind
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Stress can increase levels of anxiety hormones, such as adrenaline and cortisol.19 Salmon contains omega-3 fatty acids, which help lower these hormone levels.
What the Science Says: Research has found that omega-3s decrease cortisol levels by up to 33%.20
10. Turkey Breast
Sliced turkey breast on wood cutting board
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Turkey is a source of tryptophan, an amino acid that helps produce serotonin.21 On its own, tryptophan may have a calming effect.
11. Chamomile Tea
Glass cup of chamomile tea surrounded by chamomile flowers on a wooden table
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A cup of chamomile tea could help you relax. Chamomile contains flavonoids, antioxidants that may have anti-anxiety effects.
What the Science Says: Research has found that long-term chamomile use for several weeks might treat generalized anxiety disorder (GAD).22
12. Fruit Juice
Glasses of fruit juice surrounded by sliced citrus fruits
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Different types of fruit juices are available, but 100% fruit juices may be beneficial for anxiety.
What the Science Says: A 2022 study looked at the effects of drinking 100% fruit juices on anxiety, cognition, and depression. Using data from over 62,000 adults, researchers found that those who drank fruit juice spent less time feeling anxious during the month.23
13. Green Tea
Cup of green tea on a bamboo mat, with two spoons of tea, one with match powder and one with green tea leaves
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Green tea has the highest concentration of theanine compared to other types of tea.24 Theanine is an amino acid that helps relieve stress, induces relaxation, and works against anxiety.25
14. Water
Glass of water on a wood table, outside
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Water may decrease anxiety by optimizing brain function. Drinking water helps your brain get nutrients and energy for proper functioning.26
What Foods and Drinks Worsen Anxiety?
Some foods and drinks might worsen anxiety and its symptoms.
To prevent this from happening, limit your consumption of:272829
Artificial sweeteners
Caffeine
High-fat foods
High-sugar foods
Refined carbohydrates
Sodas
