Nourishing Foods That Help Calm an Anxious Mind

How What We Eat Affects How We Feel

When we're feeling down or anxious, what do we choose to eat?

Research shows that cake and chocolate may offer temporary relief, but they do not help improve our overall mood. To feel emotionally stable over the long term and calm our nervous system, we need foods that chemically support and balance the brain. Nutritional deficiencies directly affect mental performance, the nervous system’s ability to process events, and even the production of neurotransmitters that help reduce anxiety.

There are certain foods that influence the nervous system, and with the right meal planning, we can support and manage our emotions.

Nutrient-Dense Foods That Support Emotional Balance

It’s essential that the foods we consume are rich in nutrients such as antioxidants, magnesium, zinc, and Omega-3.

Legumes — Lentils, chickpeas, mung beans, and oats are high in magnesium. A deficiency in magnesium can lead to irritability, fatigue, and difficulty achieving restful sleep.

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Leafy greens — rich in antioxidants and a natural source of magnesium, they help regulate the nervous system, promote relaxation, and reduce stress (don’t forget to check them for bugs!).

Walnuts — A great source of healthy fats, vitamins, magnesium, and copper.

Salmon — Provides protein and Omega-3 fatty acids, which can reduce inflammation in the body.

Avocado — Contains essential minerals and enhances the absorption of other nutrients, making it a versatile addition to any meal.

Olive oil — Supports and protects the nervous system. Add it to salads or use it for cooking on medium heat.

Broccoli and broccoli sprouts — Whether fresh or frozen, they have anti-inflammatory properties and are rich in antioxidants, vitamins, and important minerals.

Zinc and Its Role in Reducing Anxiety

Zinc in its natural form is vital for many bodily functions. A deficiency may contribute to stress or anxiety. Zinc is found in pumpkin seeds, sesame seeds, peas, and oats.

The Gut–Brain Connection

There is a strong connection between a healthy gut and efficient brain function. For this reason, it’s important to consume dietary fibers that nourish beneficial gut bacteria.

Hydration and Emotional Stability

Dehydration can trigger physical responses such as fatigue, lack of concentration, and even feelings of anxiety. It’s crucial to maintain adequate hydration. Chamomile tea is also helpful due to its calming properties.

About the Expert

Zohara Shavit is a naturopathic doctor (N.D.) and iridology expert with years of experience in treatment, counseling, and workshop facilitation.
To book a free workshop, call 073-2221290.