Foods proven to reduce anxiety (featuring science)
Foods proven to reduce anxiety (featuring science)
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| Image from NHS https://www.uhb.nhs.uk/hiv-healthy-eating.htm |
It is currently estimated that each week, 6 in every 100 people in the UK are diagnosed with Generalised Anxiety Disorder, also known as GAD (McManus S, Bebbington P, Jenkins R, Brugha T. (eds.), 2016) and that 18% of the population of the USA, around 40 million people, are struggling with some type of anxiety issues at any one time (Naidoo, 2019).
While many will find their own ways of coping with their anxiety such as therapy and possibly medication, there is one way of helping yourself that many always look over; food and diet.
Many a study has been carried out in many countries looking into the effects of different nutrients and food groups on peoples moods. I myself have even looked into it as part of my degree: BSc (Hons) Food Development and Innovation, and it will also play a part in my future research projects in my career.
So with my experiences with food, my experiences with anxiety and my love of education, I will be collating a list of nutrients that have been proven through scientific studies to reduce anxiety as well as foods where they can be found so that if you wish, you can maybe incorporate into your own diet to see if it could help you.
I shall also be citing throughout and also adding the links at the end of the post to where I found the information should you wish to read further into it yourself after you've finished reading this post.
Now onto the list:
1) Omega-3 fatty acids (Harvard, 2019)(Schwenk, 2018)
A study in 2011 carried out on medical students found that those who took supplements containing Omega-3 fatty acids had reduced levels of anxiety. In fact, this was the first study that had been carried out looking at the effects it had on anxiety, as up until this point there had only been links between Omega-3 fatty acids and the improvement they made to individuals with depression.
While the exact reasoning behind this has yet to be determined, the most trusted explanation so far is that the brain contained membranes which they themselves contain a high proportion of these fats. Therefore, some studies have suggested that a lack of Omega-3 fatty acids may induce a variety of behavioural and psychiatric disorders.
In terms of how Omega-3 fatty acid is recommended to help with anxiety, larger trials are still required to determine the exact amount (and even then it may be different depending on the severity of the anxiety), but previous and current research suggests around 2,000mg a day which can be achieved through a daily supplement, but it is more effective to get your daily nutrients as part of a healthy balanced diet. Supplements should never be used to replace a healthy balanced diet but instead to ensure you get 100% of your daily required nutrients (Haggans, 2013).
An obvious source of Omega-3 fatty acids is fish and other seafood. However, not all fish have equal amounts of Omega-3 fatty acids and the fish which contain the highest levels of them are cold-water fatty fishes including: salmon, mackerel, tuna, herring, and sardines (NIH, 2020).
If fish isn't your thing then don't worry, because of another source of these fatty acids in nuts and seeds, specifically flaxseed, chia seeds and walnuts. Plant oils such as flaxseed oil, soybean oil and canola oil are also good sources and can be used in everyday cooking.
Certain brands will also fortify (aka add) their food products with Omega-3 fatty acids including yoghurts, juices and soy beverages, so make sure to give the label a quick read next time you go shopping to see if any of your favourite products have been fortified.
2) Probiotic/fermented foods (Harvard, 2019)(Hilimire, DeVylder, Forestell, 2015)
There's limited information on this as it's still being studied in full, but in 2015, a study was carried out to examine if there was a link between probiotic/fermented foods and social anxiety, with the final conclusion being that those who have a genetic predisposition (aka risk) to develop social anxiety (which was monitored using the psychological testing of trait neuroticism) had a reduction in their social anxiety and it was suggested this can serve as a low-risk intervention for treating social anxiety.
Sources of probiotic/fermented include pickles, sauerkraut, kefir (which is a type of fermented milk drink, similar to a thin yoghurt made using kefir grains), and sourdough bread.
3) Vitamin B rich foods (Sheppard, 2016)
It's important to note that there are in fact many different types of vitamin B, 8 to be exact but the ones to concentrate on here are vitamin B1, which is important to balancing blood sugar levels as if it gets too high can cause higher levels of anxiety, vitamin B3, which is crucial to synthesising the hormone serotonin (aka the "happy" chemical), and vitamin B5, which supports the adrenal glands which reduce both stress and anxiety levels.
Foods which are sources of vitamin B1 (also called Thiamin) include peas, some fresh fruits, especially bananas and oranges, wholegrain bread and some fortified breakfast cereals (again, always check the label of your favourite food products to see if they are fortified with anything) (NHS, 2020)
Between 1000mg-3000mg of vitamin B3 (also called Niacin, and comes in 2 forms: nicotinic acid and nicotinamide) needs to be consumed daily in order for it to have an effect on your anxiety levels. The good news is that it is available in a wide range of foods including most meats, most fish, wheat flour and eggs (NHS, 2020). However, if you are vegetarian/vegan and wish to try vitamin B3, then there are supplements available, just bear in mind that it may be sold under its scientific name rather than just "vitamin B3".
Finally, sources of vitamin B5 (also called Pantothenic acid) include a majority of vegetables such as broccoli, members of the cabbage family, potatoes, and mushrooms. It is also present in chicken, beef, eggs and yet again many cereals are fortified with it (just check your labels people!) (NHS, 2020).
4) Foods containing antioxidants (Harvard, 2020)
In 2019, a study was carried out on reducing generalised anxiety in the elderly and it helped to provide just a little more proof to the theory and thought that there is a correlation between low levels of antioxidants in the body and higher levels of anxiety.
A study was also carried out in 2010 in the USA where 3100 foods wee tested for their levels of antioxidants ( Berhe, Bohn, Dragland, et al, 2010) and the following foods were designated as high in antioxidants (at least by the USDA):
-Beans: Dried small red, Pinto, Black and Red kidney
-Fruits: Apples (specifically Gala, Granny Smith, Red delicious), Prunes, Sweet cherries and Plums
-Berries: Blackberries, Strawberries, Cranberries, Raspberries and Blueberries
-Nuts: specifically Walnuts and Pecans
-Vegetables: Artichokes, Kale, Spinach, Beetroot and Broccoli
And that's it for the list. t does go without saying that if you think your anxiety is getting to the point where you don't think you can cope with it anymore or it's starting to take over your life then do go and seek professional help from a doctor and/or a therapist as it may be a case that you need more help. That being said, it may be worth talking to your doctor and/or therapist about adjusting your diet slightly to work alongside other treatments, even if it's just reducing the amount of processed food you eat and incorporating fresher food into your diet.
Please do let me know your thoughts on this topic in the comments, share the post on social media and if you are able to, maybe check out my Patreon page here to help support me and keep this blog running at a high quality to help and educate others.
Be happy, be healthy, from Abbie x
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