Beat Anxiety: Nutritional Strategies to Ease Anxiety and Stress

If you’re looking for different techniques to help lower your stress and anxiety levels, you’re not the only one. Millions of people suffer from anxiety disorders. They don’t even recognize the toxic levels of anxiety, stress, and tension that affect them every day. When we battle with anxiety, it can lead to a loss of energy, sleep issues, heart issues, and depression. That’s why it’s so important to learn more about the effects of stress and anxiety on the body and ways to fight it. There are many different approaches, such as prescription medication and therapy, to help beat anxiety. Recently, research has shown that there are nutritional strategies to help ease anxiety and stress as well. Here are a few specific foods that can help calm the mind and body.


Foods like yogurt, miso, sauerkraut, and tempeh have all been shown to lower anxiety. When we have a happy gut, we have a better chance at a happy mind. The right probiotics can help us to feel better at our root core, leading to feeling less anxious. Probiotics are specifically connected to easing social anxiety.


When a test was conducted on mice, those with lower levels of magnesium showed a significantly higher level of anxiety. Thankfully, it’s easy to add magnesium-rich foods to our diet. Like the sound of dark chocolate as a healthy snack? That’s right! Dark chocolate is packed with magnesium. Dark chocolate also contains copper, iron, and prebiotic fibers that provide the right bacteria for your gut. Magnesium can also be found in nuts, avocados, and whole grains.


Research is also showing signs of zinc lowering anxiety. Zinc deficiencies have been connected to higher levels of depression and anxiety. If you happen to be a fan of oysters, then this is a perfect option for you. Oysters, more than almost any other food, contains massive amounts of zinc. You can also find zinc in beans, cashews, chickpeas, and crab.

Vitamin B

Many doctors and anxiety disorder treatment centers will recommend Vitamin B5 for the adrenal glands, which will help lower anxiety levels. Vitamin B12 has also been shown to fight off depression. A lot of Vitamin B can come in supplement form and found at your local pharmacy, but you can also find Vitamin B in great foods. Salmon and leafy greens contain all of the Vitamin B that you need.


Antioxidants can help to treat many symptoms of anxiety, such as fatigue and inflammation. Antioxidant-rich foods are highly recommended by nutritional experts to fight off everything from cancer to chronic anxiety. Foods like blueberries, kale, apples, and walnuts are all well-known antioxidants that also taste great. For more information on how to combat stress and anxiety with a healthy diet, contact Kinder in the Keys for more nutritional strategies and therapies.


Author Bio

Dr. Laura Tanzini, DrPh, MA, MFT

Dr. Laura Tanzini is a highly educated and accomplished professional with a background in biology and psychology. She received a BS in Biology from UC Riverside, an MA in psychology from Phillips Graduate Institute, and a Doctorate in Public Health with a specialty in Lifestyle Medicine from Loma Linda University.

Dr. Laura Tanzini is a Board Certified Professional Counselor, Integrative Medicine Clinician, and PTSD Clinician. She has worked in multiple medical hospitals, mental health institutions, and inpatient eating disorder clinics. Also, Dr. Tanzini has written scholarly papers and spoken on various topics related to nutrition, stress, menopause, obesity, depression, anxiety, and human development.