Foods That Reduce Stress and Support Mental Health

Overview

Mood and anxiety are influenced by multiple factors, including stress levels, sleep quality, lifestyle habits, and life circumstances. Nutrition also plays a critical role in mental wellbeing. Scientific research shows that certain foods can help reduce stress and anxiety, while others may worsen these conditions. A balanced, nutrient-rich diet supports brain function, stabilises mood, and lowers the risk of depression.

Foods That Help Reduce Stress and Anxiety

Nuts and Seeds

Nuts and seeds are strongly associated with improved mood and reduced stress. They are rich in fibre, protein, omega-3 fatty acids, and tryptophan—an amino acid involved in serotonin production. They also contain zinc and selenium, minerals essential for brain health and mood regulation.
Recommended intake: One ounce daily (almonds, walnuts, cashews, pine nuts, sunflower seeds).

Bananas

Bananas provide natural sugars and fibre that help maintain stable blood sugar levels, reducing irritability and mood swings. They are high in vitamin B6, which supports the production of dopamine and serotonin. Green bananas also act as prebiotics, promoting gut health, which is closely linked to emotional wellbeing.

Oily Fish

Fish such as salmon and tuna are rich in omega-3 fatty acids (EPA and DHA), which are linked to lower anxiety levels and reduced risk of depression. Since the body cannot produce these fats, dietary intake is essential.
Recommended intake: 250–500 mg of EPA and DHA daily through fish or approved supplements.

Diet and Mental Health

Research highlights a strong connection between nutrition and mental health. Experts emphasise that a varied, whole-food diet supports emotional balance and reduces the risk of depression. Diversity in food choices ensures adequate intake of essential nutrients.

Foods That Support Emotional Balance

• Healthy Fats: Olive oil, walnuts, almonds, flaxseed, rapeseed, and oily fish help regulate cortisol and support nerve function.

• Dark Chocolate: Cocoa-rich chocolate (without hydrogenated oils) contains antioxidants that support positive mood.

• Herbs: Chamomile, mint, and anise promote relaxation and reduce anxiety.

• Fruit: Grapes, strawberries, and citrus fruits are rich in vitamin C, which supports serotonin production.

Foods That May Increase Stress and Anxiety

Refined Sugar

Causes rapid blood sugar spikes and crashes, leading to fatigue, irritability, and anxiety. Common sources include sweets and sugary drinks.

Salt

High sodium intake increases blood pressure and physical stress on the body, contributing to anxiety.

Caffeine

Excess caffeine can cause increased heart rate, sleep disturbances, digestive issues, and heightened anxiety—sometimes even after small amounts.

Alcohol

Although often associated with relaxation, alcohol disrupts nerve function, sleep patterns, serotonin balance, and blood sugar levels, worsening mood instability.

Food Additives

Highly processed foods containing additives are linked to increased rates of anxiety and depression.

Fast Food

Typically high in unhealthy fats, refined carbohydrates, and sodium, fast food contributes to poor concentration, digestive issues, and low mood.

Read more: CM Maryam launches new Community Health Inspectors initiative

Conclusion

A healthy, balanced diet is essential for both physical and mental wellbeing. Foods rich in omega-3 fatty acids, vitamins, minerals, and antioxidants support emotional stability and reduce stress and anxiety. Limiting processed foods, sugar, caffeine, and alcohol can further improve mood and mental resilience. Nutrition remains a powerful, accessible tool for supporting long-term mental health.