Anti-Stress Diet: Foods & Recipes for Stress and Anxiety

The food you eat influence your mood. If you are feeling stressed out, then you should consider adding the following 10 foods that can calm your anxiety to your diet. Due to the anti-stress and inflammation characteristics that they have, it is recommended to consume them on a daily basis.

Top 10 Anti-Stress Foods

1. Avocado

It’s no wonder you are always charged a dollar extra for an avocado. It turns out that they have anxiety, stress, and depression-relieving effects due to vitamin B6 found in them. Vitamin B6 has been associated with reducing the effects of stress and depression according to studies.

So include them in your salad, or order some when you are eating out. You have another reason besides their exotic taste to do that now.

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2. Dark Leafy Greens

One of the causes of anxiety and depression is inflammation which is why we need to consume foods that can fight it. Antioxidants can fight inflammation by reacting with the free radicals inside your body that can cause oxidative stress and bring about inflammation.

Dark leafy green vegetables like broccoli, kale or spinach can provide you with so many antioxidants. They’re also rich in vitamin A, C, E, K, and folate which will balance out any micronutrient deficiencies you could be suffering from.

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3. Asparagus

Asparagus is another nutrient-rich vegetable that you can be consumed to reduce anxiety because it is rich in zinc, folic acid, magnesium, vitamin C and vitamin B12. which were shown to improve mood due to their role in the synthesis of neurotransmitters.

According to research, it has been shown that asparagus can improve your overall mood and relieve feelings of depression.

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4. Nuts

Nuts, in general, are filled with healthy micronutrients such as zinc, folic acid, and vitamin B12. Similar to asparagus, adding them into your diet will lead to an overall improvement in your mood.

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5. Berries

Berries are as beneficial to your health as they are good to look at for your eyes. They are rich in antioxidants, which is evident in their rich and vibrant colors.

The darker and richer the colors of the berries are, the more abundant the antioxidants are found in them. These antioxidants will improve your mood by inhibiting inflammations caused by free radicals.

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6. Mushrooms

Mushrooms are as rich in micronutrients as asparagus and therefore support the synthesis of neurotransmitters too.

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7. Tomatos

Tomatoes can also initiate the synthesis of neurotransmitters inside your body, which makes it able to uplift your mood. Furthermore, it is also rich in antioxidants, which will help you fight inflammations that can cause depression and anxiety.

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8. Oranges

Studies found that oranges and citrus fruits, in general, to be able to relieve stress and depression. The research also suggests that oranges can improve your short and long term memories.

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9. Fish rich in Omega–3

Lacking in Omega-3 fatty acids can be the reason why you are feeling anxious and don’t know why according to the results of one research. The study suggests that consuming fish rich in Omega-3 can help you keep your stress levels low.

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10. Oatmeal

Oatmeals are rich in fibers and are one of the slow-burning carbohydrates. The rich fibers in oatmeal can impact the serotonin levels in your body and make you feel calm according to a study

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Simple recipes to prepare

Oatmeal with Berries and Nuts

We know this seems like a no brainer, but this recipe actually has three of the essential food ingredients you need to keep those stress levels down. The berries provide antioxidants, the nuts provide you with healthy fats and the oatmeal is low GI. All you need to do is just boil the oatmeal with milk or water, then add in those beautiful berries and nuts when finished. You can also switch the oatmeal with yogurt and have a berries and nuts yogurt bowl.

Salmon Miso Soup

What’s more calming than a warm cup of soup to soothe your stomach and nerves?

Mix the miso paste in water, add in onions, sliced salmon, seaweed, diced tofu, and potatoes and boil everything together to create a tasty simple miso soup.

Roasted Vegetables

Prepare some asparagus, broccoli, tomatoes, mushrooms, cut them up and coat them with olive oil, oregano, salt, and pepper. Put them in the oven for about 30 minutes and your roasted vegetable are ready.

Asparagus Fries

Prepare the asparagus by coating them with some olive oil and a sprinkle of salt. You can now fry them in hot olive oil and enjoy eating them with hummus or salsa as a dip.

Green Smoothie

What’s easier than pressing a button?

Prepare some spinach, kale, and apples and cut them up into smaller pieces so that they will fit inside the blender. Additionally, juice one orange and dump the juice into the blender to make smoothie drinkable and refreshing.

Tomato Soup

Heat up some olive oil then add in onions, carrots, and garlic. After the vegetables are cooked, add slices of tomatoes and season the mix with salt and pepper. Finally, use a hand blender to get a smooth, creamy tomato soup.


That was our list on what to eat when you’re feeling a stressed, anxious or depressed.

In conclusion, diet and nutrition have a huge influence on your mood and mental health. Taking care of your body means taking care of your mental health and vice versa. Eat healthy food in order to stay sane.

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