Do you ever find yourself wrestling with anxiety and despite trying various methods like deep breathing, enjoying your favorite music, gentle stretches and staying hydrated, you’re still seeking that elusive sense of calm? Well, you might be surprised to learn that what’s on your plate can make a big difference in how you feel every day. I’ve gathered five delicious food combinations that not only nourish the brain, but also have the power to calm anxiety and keep us feeling great throughout the day.
So let’s dive into these comforting culinary delights together!
1. Oats and Bananas
This easy baked banana and apple oatmeal is a delicious blend of natural sweetness from bananas, apples and raisins, combined with the nourishing goodness of oats. It’s a convenient and wholesome choice for a gluten-free and vegan breakfast or a snack, packed with fiber, vitamins and minerals.
Oats can be a true ally in reducing anxiety with their:
- complex carbohydrates that help maintain stable blood sugar levels
- tryptophan, a mood-boosting amino acid that supports serotonin production
- gut-friendly fiber that indirectly contributes to improved mental well-being
Bananas are another friendly addition for anxiety relief due to their content of:
- tryptophan, the mood-enhancing building block of neurotransmitters
- essential nutrients such as vitamin B6, potassium and magnesium, which all play a part in boosting emotional well-being and reducing stress
2. Eggs and Sweet Potatoes
If you’re ready to break away from your usual breakfast routine and eager to savor a scrumptious and nutritious morning meal that’s not just tasty, but also super easy to whip up – look no further than this fantastic sweet potato breakfast casserole for memory!
This recipe is made with wholesome ingredients like sweet potatoes, eggs and bell pepper. It is brimming with protein, fiber and those essential nutrients your body craves to kickstart your day, and helps calm your anxiety and nourish your brain.
Eggs can help reduce anxiety due to their:
- tryptophan that supports serotonin production
- abundance of B vitamins, particularly B6, B12, and folate, which aid in nervous system function and stress management
- high-quality protein and choline that contribute to stable energy levels and overall brain health, potentially reducing mood-related anxiety
Sweet potatoes can assist in managing anxiety by providing:
- complex carbohydrates for stable energy
- vitamin B6 for neurotransmitter production
- magnesium for stress reduction
- a small amount of tryptophan which is a mood-stabilizing amino acid
- fiber that supports digestive health
3. Berries and Yogurt
This brain-boosting berry banana smoothie is an absolute gem! It’s crafted with just four simple ingredients, the kind you likely already have in your fridge and freezer. I promise, you’ll fall head over heels for it! It’s creamy, delightfully sweet and brimming with wholesome goodness. Plus, you can get creative with your favorite toppings and enjoy it like there’s no tomorrow. Slurp away!
Berries play a positive role in anxiety management through their:
- high antioxidant content, particularly anthocyanins and flavonoids, which protect brain cells from stress-related damage
- vitamin C that helps regulate stress hormones
- fiber that contributes to digestive health
- role in neurotransmitter production
Yogurt is also part of the foods that may calm anxiety by promoting gut health through its:
- probiotics that play a role in a healthy gut
- calcium and protein which can help regulate mood and blood sugar, in turn reducing the risk of anxiety-related mood swings
4. Chicken and Pecans
This chicken salad recipe with grapes and pecans is an absolute delight!
It’s perfect for meal prep and one you’ll want to keep in your collection. It’s rich in nutrients and it’s incredibly delicious. Plus, it’s a breeze to make. Creamy, fresh and full of flavor, it’s the perfect choice for a healthy and quick meal at any time of the day.
Chicken helps with anxiety due to its:
- tryptophan which supports making serotonin (a mood booster)
- high-quality protein which helps stabilize blood sugar levels, reducing mood-related anxiety
- B vitamins which promote nervous system function and mood regulation
Pecans are great for managing anxiety due to their:
- healthy fats, including omega-3s, which support brain health
- magnesium which is an essential mineral for stress reduction
- antioxidants, like vitamin E, that protect against anxiety-inducing oxidative stress
- protein that helps stabilize blood sugar, thus reducing mood-related anxiety
5. Leafy Greens and Artichokes
I’ve included this spinach artichoke casserole on the list of foods to calm anxiety because it’s a mouthwatering, delicious and so easy to make! It’s filled with tender spinach, flavorful artichokes, colorful veggies and delicious eggs. This casserole is not only rich in taste, but also packed with wholesome ingredients that will leave you feeling satisfied and energized.
Whether you need a tasty breakfast, a quick weeknight meal or a healthy potluck side dish, this spinach artichoke casserole is sure to impress and hit the spot.
Spinach may help in soothing anxiety through its:
- magnesium content which lowers stress and anxiety
- folate content which is essential in maintaining a healthy nervous system and mood
- antioxidants that protect brain cells from oxidative stress
- fiber that supports gut health
Artichokes can help manage anxiety by:
- supporting digestive health through their fiber content, which is positively linked to mental well-being
- providing antioxidants that protect brain cells against stress and inflammation
- providing magnesium and B vitamins that contribute to lowering stress and maintaining a balanced mood
Food helps calm your anxiety, but it’s not enough
While certain foods can be a valuable dietary addition to calming anxiety, it’s important to remember that diet alone is not a substitute for professional medical advice and treatment. Consulting a healthcare professional is crucial for comprehensive anxiety management, as they can provide guidance on incorporating foods into a broader mental health strategy.
What are your thoughts on these delicious food combinations to calm anxiety? Have you had the chance to try any of them? Do they pique your interest?
I’d also love to hear about the foods that you’ve found effective in soothing both your body and mind. Please share your experience in the comments below. It can be helpful for everyone!
