20 Stress Relieving Foods to Try if You’re Feeling Anxious

In the midst of accumulating work deadlines and a jam-packed social calendar, it can be challenging to find time to create a well-thought-out meal plan. However, when it comes to managing stress levels, the food we consume can play a crucial role in alleviating tension and promoting a sense of calm.

Certain foods possess the potential to stabilize blood sugar levels or even positively impact our emotional responses. Below, you will find a list of 20 calming foods known for their stress-reducing properties, along with an explanation of why they can be beneficial in promoting relaxation and well-being.

Green Leafy Vegetables

When stress hits, the temptation to opt for a cheeseburger may be strong, but choosing a green leafy vegetable-based lunch can be more beneficial. Green leafy vegetables like spinach, for instance, are rich in folate, which aids in the production of dopamine—a brain chemical associated with pleasure—and can contribute to a sense of calm, as noted by Heather Mangieri, RDN, a spokesperson for the Academy of Nutrition and Dietetics.

Moreover, a study published in the Journal of Affective Disorders in 2022 examined over 14,500 individuals and found a significant inverse relationship between depression and higher intake of selenium, zinc, and B vitamins, including folate. This implies that a higher intake of these vitamins and minerals was associated with a lower risk of depression.

In addition, a study published in Frontiers in Psychology in 2018 explored the dietary habits of college students and discovered that on days when they consumed more fruits and vegetables, they tended to experience increased feelings of calmness, happiness, and energy. While it can be challenging to determine the cause-and-effect relationship between positive thoughts and healthy eating, the researchers observed that healthy eating appeared to predict a more positive mood the following day.

Seaweed

For sushi enthusiasts, here’s some good news: that seaweed used to wrap your favorite sushi rolls offers additional benefits in relieving stress.

Seaweed is notably rich in iodine, an essential mineral with various important functions in the body. Cynthia Sass, MPH, RD, Health’s contributing nutrition editor, highlights that seaweed is one of the few sources of this crucial mineral. The National Institutes of Health (NIH) recognizes seaweed as an excellent dietary source of iodine. Insufficient iodine levels can potentially lead to fatigue and depression. However, even a modest portion of seaweed salad, approximately a quarter cup, can provide over 275% of the daily value of iodine, according to Sass.

By incorporating seaweed into your diet, such as enjoying sushi rolls wrapped in it, you can not only savor its delicious taste but also reap the potential stress-relieving benefits offered by its iodine content.

Avocado

Including regular servings of avocado in your diet could potentially help curb stress eating by providing a sense of fullness and satisfaction.

A study published in Nutrient Journal in 2014 investigated the effects of adding half an avocado to participants’ lunches. The findings revealed that incorporating avocado into the meal led to a 40% reduction in participants’ desire to eat more during the three hours following the midday meal. Additionally, the participants reported increased satisfaction and a decreased desire to eat for the subsequent three hours after consuming the avocado.

This study suggests that avocado consumption may contribute to a feeling of satiety and help regulate appetite, potentially assisting in managing stress-related overeating tendencies. Adding avocado to your meals can not only offer its creamy and delicious flavor but also potentially support a more balanced approach to eating.

Beets

Beets, with their high folate content, can contribute to stress relief. Folate is a vitamin known to play a role in supporting mental well-being. Cynthia Sass explains that consuming one cup of beets provides over 30% of the daily recommended intake of folate.

Insufficient folate levels have been linked to symptoms such as mental fatigue, forgetfulness, confusion, and insomnia due to its involvement with the nervous system. Furthermore, several commonly used medications, including cholesterol-lowering drugs, anti-inflammatory drugs, diabetes medications, and birth control pills, can deplete the body’s folate levels.

By incorporating beets into your diet, you can take advantage of their folate content, potentially supporting optimal brain function, reducing the risk of associated symptoms, and promoting overall well-being.

Blueberries

Blueberries, known for their abundance of nutrients and antioxidants, are often regarded as a powerhouse food.

Heather Mangieri explains that when you’re experiencing stress, your body is engaged in an internal battle. The antioxidants and phytonutrients present in blueberries act as warriors, fighting on your behalf and enhancing your body’s response to stress.

In addition, studies have demonstrated that individuals who consume blueberries tend to experience an increase in natural killer cells. These specialized white blood cells play a crucial role in immune function and are vital for counteracting stress, as Cynthia Sass points out.

Oranges

Naval oranges, with their high vitamin C content, offer a significant portion of the recommended dietary allowances established by the National Institutes of Health (NIH). Vitamin C has been recognized by researchers for its role in the body’s stress response, as indicated in a 2020 study published in the Journal of Thoracic Disease.

Cynthia Sass explains that vitamin C not only supports immune function, which can be compromised by stress, but also aids in reducing levels of the stress hormone cortisol. Elevated cortisol levels, if prolonged, can have detrimental effects on the body, including fatigue, cognitive difficulties, increased appetite, and weight gain, particularly in the abdominal area.

Oysters

Aside from their reputation as aphrodisiacs, oysters have another reason to be admired—their high zinc content. Oysters are considered the food with the highest zinc concentration per serving, as recognized by the National Institutes of Health (NIH). Just six raw oysters provide approximately 32 milligrams (mg) of zinc, which is 400% of the recommended dietary allowance.

Keri Gans, RD, explains that zinc plays a role in potentially reducing the body’s response to stress. Zinc is not only an antioxidant, which can strengthen the immune system and possess anti-inflammatory properties, but it also has specific stress and anxiety-lowering potential.

Salmon

When stress takes hold, it can elevate levels of anxiety hormones like adrenaline and cortisol. However, the omega-3 fatty acids found in salmon have been recognized for their potential to counteract the negative effects of stress hormones, as noted by Lisa Cimperman, RD, a senior medical science liaison at Albireo Pharma.

A 2021 study published in Molecular Psychiatry investigated the impact of omega-3 fatty acids on stress hormone levels. The findings revealed that omega-3 supplementation led to a significant reduction in overall cortisol levels, the primary stress hormone, by up to 33% compared to the placebo group.

Turkey Breast

It is commonly believed that the tryptophan found in turkey is responsible for the post-Thanksgiving food coma. This amino acid plays a role in the production of serotonin, a neurotransmitter that regulates hunger, happiness, and overall well-being, as explained by Heather Mangieri.

Tryptophan, when consumed in isolation, may have a calming effect. A study published in the Archives of Psychiatric Nursing in 2016 discovered that higher doses of dietary tryptophan were associated with reduced depression, irritability, and anxiety.

Aside from turkey, there are other foods that are rich in tryptophan. Nuts, seeds, tofu, fish, lentils, oats, beans, and eggs are among the foods that contain notable amounts of this amino acid.

Eggs

Eggs, beyond being a popular brunch option, offer more than just deliciousness. According to Cynthia Sass, whole eggs are one of the few natural sources of vitamin D. This nutrient is associated with various significant health benefits, including improved immune function, anti-inflammatory properties, and mood regulation, including the potential reduction of depressive symptoms.

A review published in the journal Clinics in 2021 examined the relationship between vitamin D and mood. The majority of studies exploring this connection demonstrated a decrease in symptoms of depression, anxiety, and overall mood improvement with increased levels of vitamin D.

Yogurt

It may sound unusual, but the bacteria residing in your gut could be playing a role in your stress levels.

According to the National Center for Complementary and Integrative Health (NCCIH), there is a bidirectional communication system between the brain and gut, involving body chemicals and gut microbiota, which can impact behavior and emotions. Certain probiotic bacteria, such as Lactobacillus rhamnosus, contain neurotransmitters like GABA that help regulate brain activity and have the potential to alleviate anxiety.

A study published in Frontiers in Psychiatry in 2019 conducted with 38 healthy volunteers divided them into an experimental and control group. The experimental group consumed a daily dose of a probiotic mixture containing Lactobacillus and Bifidobacterium bacterial strains.

After six weeks, the researchers observed significant improvements in mood among the experimental group. They experienced a reduction in depressive mood state, anger, and fatigue, along with an enhancement in sleep quality.

While the study was small, further research is necessary to confirm these findings. However, considering the additional benefits of calcium and protein found in yogurt, adding more of it to your diet can be a beneficial choice.

Milk

Fortified milk serves as an excellent source of vitamin D, a nutrient believed to have a positive impact on happiness. A 50-year study conducted by the UCL Institute of Child Health in London, published in PLOS Medicine in 2013, revealed an association between decreased levels of vitamin D and an increased risk of panic and depression among 5,966 men and women.

The study found that individuals with sufficient vitamin D levels had a lower risk of panic disorders compared to those with the lowest levels of vitamin D. Besides fortified milk, other foods rich in vitamin D include salmon, egg yolks, and fortified cereals.

Cashews

Cashews, a buttery nut, are not only delicious but also a good source of zinc. According to the USDA, one ounce of cashews provides approximately 1.6 milligrams (mg) of zinc, which accounts for around 13% of the daily recommended value for females, as per the National Institutes of Health (NIH). Zinc is an essential mineral that has been associated with potential anxiety reduction.

In addition, a study published in Current Developments in Nutrition in 2019 found that regular use of multivitamin-mineral supplements may improve anxiety levels in young adults aged 18 to 24.

While consuming cashews or other zinc-rich foods like oysters, beef, chicken, and yogurt may not have an immediate mood-enhancing effect if you already have sufficient zinc levels, cashews are still a beneficial snack choice. They are also a good source of protein, as noted by the USDA. So, regardless of their potential mood benefits, cashews can be a smart and nutritious snack option.

Pistachios

Engaging in repetitive activities that involve the hands, such as knitting, bread kneading, or shelling nuts like pistachios or peanuts, can be a helpful technique for quieting negative thoughts and promoting relaxation. The rhythmic movements associated with these activities can have a calming effect on the mind.

In addition to the mental benefits, shelling nuts like pistachios can also contribute to a more mindful eating experience. The extra step of cracking open the shell slows down the eating process, making pistachios a snack that can be enjoyed mindfully and potentially support weight management goals.

Furthermore, pistachios offer heart-health benefits. A review published in the British Journal of Nutrition in 2015 highlighted the high antioxidant and anti-inflammatory potential of pistachios. The consumption of pistachios may help reduce acute stress by lowering blood pressure and heart rate, as explained by Heather Mangieri. These nuts contain phytonutrients that provide antioxidant support for cardiovascular health.

Seeds

When stress strikes and you find yourself craving carbs, it’s essential not to completely deny those cravings. UC San Diego Health highlights an important rule of thumb: Consuming tryptophan alone is not sufficient to produce serotonin. Carbohydrates play a crucial role in allowing tryptophan to pass the blood-brain barrier and support serotonin production.

However, instead of indulging in sugary options like doughnuts, it is advisable to opt for complex carbohydrates. Heather Mangieri explains that stress can cause blood sugar levels to rise, so selecting complex carbs like oatmeal can help avoid contributing to an already potential spike in blood glucose.

By choosing complex carbs over simple sugars, such as opting for whole grains like oatmeal, you can support a more stable blood sugar response and potentially mitigate the negative impact of stress on blood sugar levels. This way, you can satisfy your carb cravings while making a more balanced and nourishing choice for your overall well-being.

Dark Chocolate

Indulging in a small portion of dark chocolate can be a delightful way to regulate stress levels and enjoy its potential benefits.

A study published in the International Journal of Health Sciences in 2014 found that consuming 40 grams (g) of dark and milk chocolate daily over a two-week period led to a reduction in stress among the study participants.

Cynthia Sass explains that dark chocolate has been shown to lower stress hormones, including cortisol. Additionally, the antioxidants present in cocoa have the ability to promote relaxation of blood vessels, leading to decreased blood pressure and improved circulation.

Furthermore, dark chocolate contains unique natural compounds that can elicit a sense of euphoria, akin to the feeling of being in love, as highlighted by Sass.

When selecting dark chocolate, it is recommended to opt for varieties with a cocoa content of at least 70%. This ensures a higher concentration of cocoa and potentially greater benefits.

Green Tea

If you’re looking for a coffee alternative that won’t leave you with jittery sensations, green tea is an excellent choice.

Green tea stands out from other types of tea due to its high concentration of theanine, an amino acid with potential stress-relieving properties. A 2016 study published in Pharmacognosy Magazine confirmed that green tea contains the highest levels of theanine compared to other teas. Theanine has been researched for its ability to induce relaxation, alleviate stress, and combat anxiety, as indicated by a study presented in Molecules in 2021.

Furthermore, a review published in Plant Foods for Human Nutrition in 2020 demonstrated that theanine supplementation of 200 to 400 milligrams per day reduced stress and anxiety levels in individuals exposed to stressful conditions.

By incorporating green tea into your routine, you can enjoy a soothing and calming beverage that provides the potential benefits of theanine. Green tea offers a gentler source of caffeine compared to coffee, making it a popular choice for those seeking a more balanced and calming experience.

Chamomile

If you’re seeking a calming and sleep-promoting alternative to a glass of wine, consider indulging in a cup of chamomile tea before bed. This beloved herbal tea provides a healthy and relaxing way to unwind while potentially enhancing the quality of your sleep.

Cynthia Sass explains that chamomile has been studied for its sleep-enhancing properties, including its ability to promote relaxation and induce sleepiness. By incorporating chamomile tea into your bedtime routine, you may experience improved sleep quality.

Adequate sleep is a crucial component of stress relief and plays a vital role in optimizing immune function, which can be weakened during times of stress.

By opting for chamomile tea as a soothing beverage before bed, you can enjoy its potential sleep-promoting benefits and create a peaceful nighttime ritual to help unwind and promote a restful night’s sleep.

Turmeric

Incorporating turmeric into your dishes can provide an additional boost of beneficial nutrients for your well-being. This spice is renowned for its anti-inflammatory properties, particularly due to the presence of curcumin, as noted by Keri Gans.

Curcumin has been associated with potentially stimulating the production of "feel-good" hormones in the body, such as serotonin and dopamine. By doing so, it may contribute to an improved mood and overall sense of well-being.

A Quick Review

While it may seem daunting to plan a nutritious meal amidst a busy schedule, the positive impact on your mood and stress levels makes the effort worthwhile. Incorporating stress-relieving foods into your meals can provide numerous benefits for your overall well-being.

By choosing foods that support stress reduction, such as those rich in omega-3 fatty acids, antioxidants, and vitamins, you can positively influence your mood and promote a sense of calm. These foods can help regulate stress hormones, enhance neurotransmitter production, support immune function, and provide anti-inflammatory properties.

Remember, meal planning doesn’t have to be complicated. Start by incorporating simple yet nutritious ingredients into your meals, such as leafy greens, whole grains, lean proteins, colorful fruits and vegetables, nuts, and seeds. Experiment with herbs and spices known for their stress-relieving properties, like turmeric and chamomile.

Taking the time to prioritize your nutritional well-being and choosing stress-relieving foods can have a significant impact on your mood, energy levels, and overall stress management. Embrace the benefits that these foods offer and enjoy the positive effects on your well-being.