Correlation between Anxiety and food

Blog by Paola

As a young adult woman who is currently going through so many changes, I can't help but feel anxious at times... 

After some research about how I can diminish my anxiety, this is what I found in a Harvard Health Article:
"In addition to healthy guidelines such as eating a balanced diet, drinking enough water to stay hydrated, and limiting or avoiding alcohol and caffeine, there are many other dietary considerations that can help relieve anxiety. For example, complex carbohydrates are metabolized more slowly and therefore help maintain a more even blood sugar level, which creates a calmer feeling. A diet rich in whole grains, vegetables, and fruits is a healthier option than eating a lot of simple carbohydrates found in processed foods. When you eat is also important. Don't skip meals. Doing so may result in drops in blood sugar that cause you to feel jittery, which may worsen underlying anxiety" (HarvardHealth, 2023)

As explained by them, a low antioxidant state is thought to be correlated with high anxiety. It stands to reason, therefore, that enhancing your diet with foods rich in antioxidants may help ease the symptoms of anxiety disorders. A 2010 study reviewed the antioxidant content of 3,100 foods, spices, herbs, beverages, and supplements. Foods designated as high in antioxidants by the USDA include:

• Beans: Dried small red, Pinto, black, red kidney
• Fruits: Apples (Gala, Granny Smith, Red Delicious), prunes, sweet cherries, plums, black plums
• Berries: Blackberries, strawberries, cranberries, raspberries, blueberries
• Nuts: Walnuts, pecans
• Vegetables: Artichokes, kale, spinach, beets, broccoli
• Spices with both antioxidant and anti-anxiety properties include turmeric (containing the active ingredient curcumin) and ginger.

Citation: Uma Naidoo, M. (2019, August 28). Nutritional strategies to ease anxiety. Harvard Health. https://www.health.harvard.edu/blog/nutritional-strategies-to-ease-anxiety-201604139441