8 Anti-Anxiety foods you want to know about

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The fact that there is a branch of psychiatry called Nutritional Psychiatry pretty much lays to rest the impact food can have on our mental health. Of course, NP is used as part of a complete treatment program that can include supplements, psychotherapy and other solutions, but food plays an integral role.

I’ve written a lot about the relationship between our gut and our brain, and feeding our gut microbiome the food it needs to keep our good/friendly bacteria happy. This also helps minimize the bad bacteria, which, when let run rampant, is one of the main reasons for so many of the chronic illnesses we see today.

With healthy gut flora, our digestive system is able to absorb the vitamins and minerals from the foods we eat that are essential to the proper functioning of our bodies and our brain.

Today I want to highlight some research-backed, anxiety-fighting foods, all easy to incorporate into your daily eating plan. But first, a few brain tidbits, just as reminders.

Brain facts we need to know

  • Our brains have the highest nutritional needs of any other organ in our body… some say 10x higher than any other organ.

  • Our brains are more prone to damage from a poor diet than any other organ in our body.

  • Our brain is ~2% of our body’s weight (~3lbs) but uses 25-30% of calories we consume… it is the most expensive, busiest, most metabolically active organ in our body.

So what can we do to support our brain and decrease our anxiety levels, which for many are at an all time high…

8 Anti-Anxiety Foods

Asparagus
Who knew?!!! Well, we have actually known for a while that asparagus is a great prebiotic food, meaning it ferments in our colon and is an excellent source of food/fibre for our good bacteria. It is also high in potassium, chromium, and vitamins A, C, E (all key antioxidants tackling inflammation), as well as vitamin K, deeming it a strong anti-anxiety food.

In fact, in China, an asparagus extract has been government approved as a functional food for its anxiety-reducing effects.

Just remember, eat asparagus alongside some sort of fat to get the full benefit of its three fat soluble vitamins (A, E and K). You are probably already doing this without even realizing it. For example, if the asparagus is steamed or roasted, the fat used would most likely be butter or olive oil. But, if you like to snack on it raw, dip it in hummus or tahini, or have a few nuts alongside, just to ensure maximum absorption of the nutrients.

The good news is that asparagus is in season at the moment so you will see it everywhere right now... buy local!

Fatty fish
Not exactly a newsflash that fatty fish is excellent for our brains (and body) because of its omega 3 content. SMASH is a good acronym for these particular fish:
S = Salmon
M = Mackerel
A = Anchovies
S = Sardines
H = Herring

Ideally, we should be eating two servings of fatty fish a week for maximum brain health benefit. But sadly, fish is becoming more and more demonized based on what is going on in our seas (especially if you’ve seen Seaspiracy, although recently it’s being accused of promoting false and misleading information).

If you are a fish eater, it's important to do the research to find out how your fish got to its final "resting place", and then determine your comfort level with that. It’s also important to note that, from the perspective of mercury in fish, the smaller the fish, the better. So if you are a fan of anchovies, sardines and/or herring, and comfortable with the fishing practices, eat away :).

Regarding supplementation of omega 3s, in a double blind, placebo controlled study in Brain, Behaviour and Immunity, medical students who supplemented their diet with omega-3 experienced a 20% reduction in anxiety symptoms.

On that note, Lisa Mosconi, a neuroscientist and Director of the Women’s Brain Initiative, Assistant Director of the Alzheimer’s Prevention Clinic at Weill Cornell Medical College, and author of The XX Brain, suggests that regardless of how many servings of fish we have a week, that all women over 50 or in menopause should supplement with fish oil for brain health.

I will leave in your hands. At the end of the day, it’s important that you do what you feel is best for you alone.

Avocados
Rich, buttery avocados are high in B vitamins, which are involved in the production of the neurotransmitters serotonin and dopamine, both of which influence mood. In many people, B vitamin deficiencies have been associated with an increase in anxiety.

Note that at one point in the UK, before seeing a mental health professional, patients were put on a round of B vitamins first to ensure they weren’t simply deficient in their “B’s”. I don’t know if this is still a requirement, but I do know that if you are suffering from poor energy levels, brain fog, sluggishness, poor concentration and/or low mood, you may want to consider looking at what you are eating to ensure you are getting enough B vitamins, or consider taking a B Complex supplement.

Try this the next time you crave an avocado for a mood boost:

  • 1 avocado, in small cubes

  • 1 radish, thinly sliced

  • 1 shallot, thinly sliced

  • zest and juice of ½ lime

  • sprinkle of salt and pepper

  • Toss and eat. Yum :)


Fermented Foods
A 2019 review of 34 controlled clinical trials in Psychiatry Research found that probiotic (fermented) foods had significant anxiety reducing effects. Earlier research has found that probiotic foods are particularly helpful for social anxiety (a condition where people experience extreme fear and discomfort in social settings).

Sauerkraut, kefir, tempeh, miso, kimchi and natto are all great sources of fermented/probiotic foods.

Eggs
Eggs have made a definite comeback over the last few years, although how many eggs per day/week is still hotly debated.

Among the many benefits of eggs (choline comes to mind immediately, which is great for memory and cognition), is they contain the amino acid tryptophan, which is involved in the production of the neurotransmitter serotonin. And we know that serotonin plays a role in the regulation of anxiety and mood.

So get cracking … within reason ;-)

Pumpkin Seeds
Pumpkin seeds are packed with anti-anxiety nutrients, including magnesium, B vitamins and zinc. They are also a great source of protein and healthy fat – an excellent, all round food, that can be eaten alone as a satiating snack; in salads; to garnish soup; added to home made granola, or simply alongside berries on top of granola and yogurt.

Best to buy them raw (no salt, no roasting) – the less they are processed, the more nutrients they have. If you prefer them roasted and salted, do it yourself so you are in control.

Dark Chocolate
We’ve heard this before, and it honestly sounds too good to be true (if you’re a chocolate lover), but it does seem that dark chocolate, with high amounts of cacao (70%+), really is good for us.

Studies are showing that the higher the level of cacao, the more positive impact it has on our cognition, memory, mood, stress levels, inflammation and immunity. The flavanoids in cacao are extremely potent antioxidants and anti-inflammatory agents.

Woo hoo!

Dark chocolate also contains the neurotransmitter phenylethylamine, which is involved in regulating moods and releasing feel-good endorphins in the brain.

Just remember, as mentioned, stick to 70% cacao or more, and don’t feel you have to eat the whole bar for “added” benefits (unless you want to watch your waistline grow exponentially). A square or two should do the trick. And if you have a hard time sleeping at night, don’t have it too late in the day.

Chamomile
Chamomile tea has been hailed for centuries for its relaxation properties. This herbal tea helps promote sleep, and in a 2016 study in Phytomedicine, chamomile significantly reduced moderate to severe symptoms of generalized anxiety disorder.

So the next time you are in the grocery store (or shopping on-line, as life would have it at the moment) be sure to include a few of these items in your cart. Not only will your brain thank you, so will your body.

Happy eating and thanks for reading :)

Gillian xx

PS – just a reminder that for anyone in the Toronto area interested in a Nutritional and Lifestyle Reset with personalized, actionable recommendations, check out my Spring Walk & Talk. It’s on hold at the moment, given our current lockdown, but happy to schedule you in for early May!