Eat to Beat Stress: The Best Foods for Reducing Anxiety Naturally

While we tend to reach for anti-anxiety medications when stress levels are high, there are natural ways to help ourselves, beginning with certain foods. A recent report explores which foods can help reduce anxiety and offer other health benefits.

1. Salmon

"Rich in omega-3 fatty acids, which numerous studies have linked to improved mood. Omega-3s easily bind to brain molecules that influence emotional regulation,” according to Harvard University’s health blog. In addition, omega-3 supports heart health which is especially important during stressful times. Chronic stress increases cortisol levels, which can strain the cardiovascular system and raise the risk of heart disease and stroke.

2. Tart Cherry Juice

Dietitian Alex Caspero explains that this juice naturally contains melatonin, which can calm the body and promote better sleep patterns. A single glass after a workout or before bed can help with physical recovery and reduce tension and anxiety.

3. Broccoli

A single cup of cooked broccoli contains twice the amount of vitamin C found in an average orange. Vitamin C is known to help regulate blood pressure and cortisol levels while strengthening the immune system. Broccoli can be added to omelets, dipped in hummus, or enjoyed on its own.

4. Edamame

“These soybeans contain nutrients that can improve mood,” says dietitian Marisa Moore, “unlike heavy, hard-to-digest foods, which can have a negative effect on how you feel.”

5. Beans

Beans are a great source of plant-based protein, which is essential for managing stress and reducing the risk of depression. They're also rich in magnesium, which helps regulate blood pressure and cortisol levels.

6. Citrus Fruits and Strawberries

High doses of vitamin C from fruits like oranges and strawberries can help lower the spike in blood pressure that often occurs during anxiety.

7. Warm Milk

We all know a warm glass of milk at night can help with sleep, but research suggests it also has a calming effect on the entire body- both physically and psychologically. The calcium in milk has also been shown to help reduce stress.

8. Dark Chocolate

It might seem like a luxury, but incorporating dark chocolate into your diet can reduce stress and anxiety in just two days, according to several studies.

These everyday foods not only offer nutritional benefits but may also support emotional well-being, thereby naturally helping the body cope during stressful times.