Anxiety is a common term that stands for some disorders such as worrying, apprehension, fear, or nervousness. These disorders will affect the way you behave or the way you feel. Many people are suffering from this condition, in fact, there are many ways to treat this problem. Recently, VKool.com has introduced a writing of 33 best foods to reduce anxiety symptoms with a hope that people will eliminate this issue soon. Keep reading this article thoroughly and you will find out more useful information.

The Best Foods To Reduce Anxiety Symptoms Are Revealed

1. Asparagus

Food will improve your health and it will play an important role in managing your stress condition very well.  However, there are several kinds of foods you should avoid such as alcohol, sugary foods, high-carb foods, or fried foods because they contribute to anxiety development. Anxiety or depression is associated with folic acid reduction.  Asparagus is one of the best foods to reduce anxiety symptoms you should add into daily meals. This food is rich in nutrient that can enhance your mood. You can saute asparagus to taste or mix with vegetables to grill or steam. You can get a delicious mixture with poultry, fish, or meat.  Here is a healthy food recipe made with asparagus that is simple and easy to prepare and cook.

Sauteed Garlic Asparagus

Make 2 servings

Ingredients you will need to prepare for this food:

• 1 1/2 tablespoons of butter or margarine
• 1/2 bunch of fresh asparagus
• 1 1/2 cloves of garlic, chopped

Step by step directions to make this food:

• You melt the margarine or butter in a large skillet on a medium-high heat.
• You add the garlic & asparagus spears
• You cover & cook for about10 minutes
• You stir occasionally, or until you see asparagus is tender.
• In case you like the asparagus well done, you can reduce heat &cook about an additional 10 minutes.

See more: 22 Healthy, Quick And Easy Asparagus Recipes For Asparagus Lovers

2. Avocado 

Vitamin B is necessary for your brain cells and nerves. If you want to reduce or eliminate anxious feelings, try to get more vitamin B through your meals. Among foods to reduce anxiety, avocado is an excellent choice as it is full of vitamin B. Avocados are also high in potassium, and monounsaturated fat, which help you reduce blood pressure. You can add avocados into your salad or mix them with milk, banana to eat. Here is a healthy food recipe made with avocado that is simple and easy to prepare and cook.

California Avocado White, Red And Blueberry Salsa

Make 2 servings

Ingredients you will need to prepare for this food:

• 1/4 sweet white onion, minced
• 1 ripe, red tomato, diced
• 1 Serrano chiles, seeded, stemmed and minced
• 1/2 Tbsp. of minced fresh mint, basil or cilantro
• 1/2 peeled, seeded and diced ripe, Fresh California Avocado
• 1/4 cup of fresh blueberries
• 1/8 tsp. of sea salt

Step by step directions to make this food:

• You gently combine all these ingredients.
• You let it rest for about 10 minutes before enjoying to allow the flavor to combine.

See more: Panic Away Book

3. Blueberries 

Blueberries are powerful food, which is high in vitamin C and antioxidants and they will support you treat anxiety or stress perfectly. Blueberries will protect and repair your cells, as well. They are very nutritious and tasteful to eat when you can get them in raw or add them into salad. Here is a healthy food recipe made with blueberries that is simple and easy to prepare and cook.

Blueberry Orange Sauce

Make 1 serving

Ingredients you will need to prepare for this food:

• 1 Cup of blueberries
• 1/8 C. of orange juice
• 1/8 C. of water
• 1 Tbl. of Sugar
• 1/2 Tbl. of Cornstarch
• 1/8 tsp of grated orange peel
• 1/16 tsp of cinnamon
• dash salt

Step by step directions to make this food:

• You combine in saucepan 1 c. of blueberries, 1/8 c. of orange juice, 1/8 c. of water, 1 tbl. of sugar, 1/2 tbl. of cornstarch, 1/8 tsp. of grated orange peel, 1/16 tsp. of cinnamon & a dash of salt.
• You cook and then you stir over medium heat about 4 to 5 minutes or untill thickened.

4. Milk 

A warm milk glass before bedtime is not only a smart way to improve your sleep, but it is also a great food to reduce stress. If you want to get rid of tiredness and insomnia drinking warm milk will be good and cheap. Milk is high in protein, calcium, and lactium, which can lower blood pressure, reduce muscle spasms, and grow your bones.

See more: Health Benefits Of Coffee And Milk 2024

Keep reading this writing to discover other foods to reduce anxiety!

5. Almonds

Do you want to relieve stress through foods? Take advantage of almonds, which is rich in vitamin E and vitamin B2. They are rich nutrients to boost immune system during stress time. Simply, you just need to get a quarter cup of almonds per day to get the best result. Here is a healthy food recipe made with almonds that is simple and easy to prepare and cook.

Apple Almond Crunch Salad

Make 3 servings

Ingredients you will need to prepare for this food:

• 1/2 (5 ounce) of package mixed salad greens
• 1/4 cup of slivered almonds
• 1/4 cup of crumbled feta cheese
• 1/2 cup of cored and chopped tart apple
• 1/8 cup of sliced red onion
• 1/8 cup of golden raisins
• 1/2 cup of raspberry vinaigrette salad dressing

Step by step directions to make this food:

• You combine the salad greens, apple, red onion, raisins, almonds, and feta cheese in a large salad bowl.
• You toss to blend.
• You apply salad dressing to your servings.

Learn more: Benefits Of Almonds For Health, Skin And Hair

6. Oranges 

One of the most helpful foods to reduce anxiety is orange. This food is a perfect fruit in vitamin c. You can eat whole orange or get orange juice to drink freshly and do not need to add more sugar into it. Drinking orange juice in the morning is the best time for your stomach.

7. Salmon 

Eating fish is not only good for your health, disease prevention, but fish also helps you reduce stress or anxiety. Fish, especially salmon is very high in omega-3 fatty acid. Eating 4 ounces at least three times per week, you will reduce heart diseases and reduce stress hormones perfectly. Here is a healthy food recipe made with salmon that is simple and easy to prepare and cook.

Teriyaki Salmon with Zucchini

Make 1 serving

Ingredients you will need to prepare for this food:

• 1 (6-ounce) salmon fillet
• Low-sodium teriyaki sauce
• Sesame seeds
• 1 small zucchini, thinly sliced
• 2 scallions, chopped
• Canola oil

Step by step directions to make this food:

• Combine 2.5 tablespoons of teriyaki sauce & fish in 1 zip-top plastic bag.
• You seal & marinate about 20 minutes.
• You toast sesame seeds in 1 large nonstick skillet on a medium heat
• You set aside.
• You drain fish, discarding marinade.
• You add fish to skillet & you cook 5 minutes.
• You turn & cook for about 5 more minutes on a medium-low heat.
• You remove from skillet, & keep warm.
• You add the scallions, zucchini, and 2 teaspoons of oil to skillet.
• You sauté 4 minutes
• You stir in 1 tablespoon of teriyaki sauce.
• You sprinkle with the sesame seeds, & serve with salmon.

See more: Top 10 Health Benefits Of Salmon Fish You Should Not Miss!

8. Spinach 

Leafy greens will be perfect food for more convenience. In order to get more comfort, you should add more spinach into your meal plan. Spinach is full in mineral, magnesium, which help you encourage good feelings and adjust cortisol levels. You can mix spinach with eggs, salad, sandwich, etc to taste. You also can steam or saute this vegetable to consume.

See more: Easy And Healthy Cooked Spinach Recipes

9. Turkey

Turkey is the most common food in Thanksgiving Day but not all people know that turkey is a great food for stress reduction. Tryptophan in turkey may relieve tiredness and develop calmness very well. Turkey includes zinc, iron, potassium, phosphorus, and B vitamins. They are also rich in antioxidants and selenium that can boost metabolism and boost immune system. Moreover, turkey includes tryptophan, which is an amino acid that can produce serotonin and help you get rid of stress perfectly. Do not wait until Thanksgiving; you should eat turkey more frequently to reduce anxiety.

10. Oatmeal 

Oatmeal is a good food in fat loss, as well as eliminates anxiety. If you want to get calmness fast, consuming oatmeal in the morning. This food is high in fiber and you can easily digest and cook. Just need a little time in the morning; you will have delicious oatmeal for stress elimination.

See more: 29 Good, Healthy Oatmeal Recipes: Simple Recipes To Learn

You will discover other foods to reduce anxiety in the next part of this writing!

11. Whole Grain Foods 

Whole grains valuable foods to reduce anxiety you should use more every day. Whole grains like bread, whole grain pasta will benefit your anxiety symptoms because they are high in magnesium and tryptophan, which are necessary to ease anxiety. You can take effectiveness of these foods to increase energy and reduce hunger. Whole grains include nutrients to improve your health.

12. Seaweed 

Like whole grain foods, seaweed is a beneficial food in anxiety treatment. It is rich in magnesium, tryptophan, and other nutrients that are very good for your health improvement, blood purifying, detoxifying your body, and boosting weight loss, especially; it is great for stress elimination.

13. Acai Berries 

To get rid of anxiety or stress, you should eat acai berries, which are known as super food to reduce weight and reduce anxiety. Like blueberry, they are full of antioxidant level to increase energy.

14. Chocolate 

Chocolate is a good choice if you want to relax. Among foods to reduce anxiety, you should choose chocolate because it is low in sugar. Living with stress and anxiety, chocolate will be nice in treating them. Chocolate can improve mood. So no reason to ignore this valuable snack, is that right?

Learn more: 22 Nutritional, Health And Beauty Benefits Of Chocolate

15. Maca Root 

This food is popular food in grocery stores and it can be added into some beverages and foods. People believe that maca root is like vegetable and fruit that contains iron and magnesium, which are crucial nutrients to control anxiety. Maca root is used for improving energy and healthy stamina.

16. Cashews 

Do you like nuts? They are great snacks for treating cravings. For obese people, cashews are good for their stomach. They will provide healthy fat, protein, zinc, which are perfect source for reducing depression and anxiety. Additionally, cashews may help you prevent cancer, avoid heart diseases, support weight loss, improve your bone growth, and improve brain health.

17. Garlic 

Garlic is good jam-packed food like many rich nutrient plants. Chemicals in garlic will neutralize the free radicals, which damage your cells, stimulate aging, and cause diseases. Allicin in garlic can get rid of cold, cancer and heart disease. If you really want to get rid of stress, you should improve immune system by eating garlic.

18. Chamomile Tea 

One of the most recommended foods to reduce anxiety is chamomile tea. Drinking this tea, you will have time to relax and prevent anxiety symptoms. Certainly, drinking warm chamomile tea is the best way for your mood. Chamomile tea will improve your sleep at night and your brain will have time to relax. Just need to use 2-3 tablespoons of chamomile flowers for 10 minutes. Try to drink a cup per night and get changes.

19. Broccoli 

Dark green vegetables such as spinach and broccoli are very nice for supplying vitamin to reduce anxiety. If you want to get calmness, you should add vegetables as much as possible. Additionally, vitamin B in leafy green vegetables like broccoli will reduce depression, crisis, and relieve anxiety.

20. Beans 

Beans are high in zinc, magnesium, vitamin E, and vitamin B. They are valuable vitamins to develop body, prevent heart disease, avoid cancer, reduce cholesterol, support fat loss, prevent diabetes and they are excellent foods to reduce anxiety. You can use beans to add into salad or you can boil, steam, or saute.

21. Beef 

Grass-fed beef is valuable on the planet. Beef is rich in vitamin E, vitamin C, antioxidants, and omega-3 that can increase their blood levels, as well as decrease level of omega-6 fatty acids. Eating beef is linked in lowering risk of cancer, inflammation, depression, and cardiovascular disease.

22. Apricots

Apricots are high in magnesium, which is helpful for fighting stress. Additionally, magnesium in apricots can decrease heart palpitations caused by stress. These fruits are beautifully colored that can find out in summer days. Apricots can be canned, dried, of use fresh. They are also plentiful of vitamin c.

23. Green Tea 

Green tea may be a reason for difficult sleeping, however, theanine acid in green tea will be good for stress reduction. This drink is also good for cancer reduction it will help you enhance mental health. Try to drink two cups per day.

Learn more: 38 Healthy And Beauty Benefits Of Drinking Green Tea Daily

24. Oysters 

Oysters are rich in zinc and people should welcome this food by adding it into daily meal. Oysters will provide you with healthy nutrients no matter you use it fried, raw, or cook. It is believed that sexual life will be improved after eating oysters due to zinc in this food. It is a primary mineral for improving sexual life in men. Moreover, oyster will be good for weight loss, preventing heart diseases, healing wound, boosting immune system, particularly, and reducing anxiety very well.

Want to know other healthy foods to reduce anxiety, continue reading this writing!

25. Banana 

Banana is rich in potassium and it is necessary foods to reduce stress. Bananas will help you please your mind as they contain high amino acid tryptophan level. They promote serotonin hormone, which is good hormone in your body, and they include melatonin that is essential hormone for sleep.

See more: 19 Health And Beauty Benefits Of Banana Consumption

26. Soup 

Increasing soup in your daily meals, you will reduce appetite to get fat loss. Avoid eating salty foods and get more vegetables. Soup is made from different ingredients such as butter, fruits, and vegetables. Using soups every morning or in the evening before dinner, all stresses and anxieties will be eliminated without taking drugs or pills.

27. Sweet Potatoes

This food is very popular that many people like. It includes fiber, vitamins, and beta-carotene that can stabilize carbohydrates and regulate your body slowly. Instead of eating banana, donuts, you should boil or dry sweet potatoes. Its advantages are valuable as they are high in vitamin C, vitamin D, vitamin B6, magnesium, potassium, and iron.

28. Water 

I think that you already know about usefulness of water. Just drinking water every day, you will pull higher dehydration and you will have chance to fight fatigue. This method is very effective and simple to reduce anxiety and other health problems such as skin-related diseases, urinary-related conditions, etc. Many people are lazy to drink water although they are suffering some risks of diseases. So try to drink at least 8 cups of water every day although you are not thirsty.

See more: 27 Health Benefits Of Drinking Water Daily In The Morning

29. Chewing Gum 

Chewing gum is really new to stressed people. Actually, chewing gum will help you have higher concentration to reduce cortisol level, decrease palpitations, and reduce anxiety. When you chew gum, your brain will have higher blood and the symptoms of relaxation will be released. As the result, you should chew piece of gum whenever you feel unhappy or anxious.

30. Avoid Some Foods

Beside foods that are useful for anxiety reduction, you should avoid processed foods, fast foods, fried foods, baked goods, high-fat foods, etc because they will trouble your stomach to digest. Your anxiety symptoms will increase if you usually use other foods such as sugary foods, fatty foods, caffeine, alcohol, etc.  Try to eat more fresh fruits and vegetables because they will help your mind relax fast and naturally.

31. Eggs 

If you want to reduce weight, eliminate stress or anxiety; try to consume more eggs, which are full of B vitamins. They are perfect foods to reduce depression instantly. Besides, you should get full benefits of vitamin B-rich foods such as citrus fruits, pork, and beef. This food will not increase blood cholesterol, supply more nutrients, promote brain health, enhance your bone growth, and improve hair and nail health.

32. Fatty Fish 

Fish is rich in omega-3 fatty acid and it will be excellent food to reduce stress instead of using pill or drugs. This food will help you prevent heart disease, reduce risk of Alzheimer’s, improve your hair and skin health, reduce depression, and develop your brain health. Serve fish every week, your health will be better.

33. Probiotic-Rich Foods 

Probiotic food is good suggestion for anxiety reduction. This food is linked to reduce anxiety entirely. Besides, probiotic works for your digestion, immune system, prevent urinary diseases, prevent obesity, and brain health. The most common probiotic-rich food is yogurt. Additionally, you can eat kefir, miso, kombucha tea, kimchi, tempeh, and sauerkraut.

See more: 18 Health And Beauty Benefits Of Yogurt Consumption

To know more about benefits of foods on mind and body you may go to our main Mind & Body page. After reading my article of 33 best foods to reduce anxiety symptoms, I hope that you have the most natural and helpful way to eliminate stress fast. If you have any question, please leave your comments below and I will respond to you soon. Do you feel stressed now? Try to use foods for cancelling it.

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