10 Foods to Help Manage Anxiety

A nourishing diet can help soothe frayed nerves. Many mood-boosting nutrients come from whole foods that support the gut–brain connection and calm the body’s stress response. Below are ten gentle, science-backed foods—mixing global favorites with Nigerian/Afro-Caribbean staples—that may help ease anxiety when you’re feeling frazzled.

Calming Foods to Try

• Fatty Fish (Salmon, Mackerel, Sardines): Oily fish provide heart-healthy omega-3 fats that combat inflammation in the brain and body. Studies have linked omega-3 rich fish (like wild salmon) with lower anxiety levels. Try grilled or stewed fish in your meal plan to boost mood-stabilizing fats.

• Leafy Greens (Spinach, Kale, Moringa): Dark-green veggies are rich in magnesium, a mineral known to relax tense muscles and nerves. For example, Swiss chard and spinach are high in magnesium and B vitamins. (Moringa leaves are a Nigerian favorite packed with vitamins A, C, E and potent antioxidants that fight brain inflammation.) Include greens in soups, stews or smoothies to help your body unwind.

• Berries & Citrus Fruits (Blueberries, Strawberries, Oranges): Bright fruits teem with vitamin C and antioxidants. Blueberries and other berries contain anthocyanins that fight stress and oxidative damage in the brain. Oranges, lemons and other citrus fruits are high in vitamin C, which helps curb the stress hormone cortisol. Snack on berries or add citrus slices to water for a cheerful, anxiety-fighting boost.

• Nuts & Seeds (Almonds, Walnuts, Tigernuts, Pumpkin Seeds): A handful of nuts or seeds provides healthy fats, fiber, and minerals like zinc and magnesium, all of which support calm. For instance, almonds and cashews provide B vitamins and magnesium, while pumpkin seeds supply extra magnesium and zinc (both help relax the nervous system). In Nigeria, tigernuts are a traditional snack high in magnesium and vitamin E, linked to stress relief and brain health. Sprinkle nuts and seeds on porridge or desserts, or snack on a mix of roasted nuts for a mood lift.

• Whole Grains & Sweet Potatoes (Brown Rice, Oats): Complex carbs slowly raise blood sugar and help the brain make “feel-good” serotonin. Foods like oats, brown rice and sweet potatoes increase serotonin production and stabilize mood. In Afro-Caribbean diets, plantains and yams (similar to sweet potatoes) are great alternatives that provide the same complex carbohydrates. Try swapping white starches for these fiber-rich grains and tubers to stay steady and calm.

• Fermented Foods (Yogurt, Kefir, Sauerkraut): Probiotic foods support a healthy gut microbiome, which in turn influences the brain. Eating live-culture foods like yogurt or fermented cassava (nunu) may reduce anxiety symptoms. (Studies have found links between probiotics and lower anxiety in the brain.) Incorporate yogurt or a fermented drink with meals to nourish gut-friendly bacteria and serenity.

• Herbal Teas & Calming Spices (Chamomile, Green Tea, Ginger, Turmeric): Sipping tea can be soothing in itself, and certain herbs are scientifically calming. Chamomile and green tea (with L-theanine) promote relaxation, while spices like ginger and turmeric contain anti-inflammatory compounds that reduce stress. For example, a nightly cup of ginger or chamomile tea (sweetened lightly with honey) can help signal the body to wind down.

• Dark Chocolate (70% Cocoa or Higher): Good news for chocolate lovers: dark chocolate contains antioxidants and magnesium that help lower stress hormones and boost mood. A small square of dark chocolate can increase endorphins (natural “feel-good” chemicals) and provide a quiet moment of pleasure. Choose 70% cocoa or higher to get these benefits without too much sugar.

• Avocado (and Other B₆-rich Foods): Avocado is rich in vitamin B₆ and healthy fats, which are precursors for neurotransmitters like serotonin and dopamine. Foods high in B vitamins—such as avocados, eggs or legumes—help the brain produce calming serotonin. Mash avocado into a sandwich or salad to get a creamy dose of B₆.

• Coconut (Oil, Water, Flakes): Coconut is an Afro-Caribbean staple that provides healthy fats for the brain. Coconut oil and meat contain medium-chain triglycerides that support cognitive performance. Enjoy coconut milk in curries or smoothies, or sip coconut water for hydration. These tropical treats can be part of a soothing menu that feels familiar and nourishing.

Each of these foods contains nutrients that research suggests can help ease anxiety and improve mood. By incorporating them regularly, you’re giving your body a gentle, expert-approved way to fight stress.

Eat Calmly with Liscious Kitchen

Food is personal, especially when it comes to comfort and culture. At Liscious Kitchen, we know the Nigerian and Afro-Caribbean classics you love, and we’re experts at weaving anxiety-reducing ingredients into delicious meals. Ready to feel better one bite at a time? Order a custom meal plan or schedule a one-on-one nutrition consultation today. We’ll craft comforting, nutrient-rich recipes to help you feel nourished and calm from the inside out.

Website: lisciousevents.co.uk
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Email: lisciouseventsltd@gmail.com
Phone: +44 7305 275281
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Sources: Nutritional psychiatry and health experts note that magnesium-rich greens, omega-3 fats (fish), B-vitamin foods (avocado, nuts), probiotic fermented foods, and antioxidant-rich berries/citrus all support brain health and lower anxiety. Ingredients like chamomile, turmeric, and ginger have anti-anxiety effects.