Anxiety is a common issue for people of all ages. While exercise and breathing techniques are well-known ways to reduce anxiety, did you know that food can also help? Some foods provide the brain with nutrients that help lower anxiety symptoms. If you're on a low-carb diet, you'll be happy to know that the anxiety-easing foods I'm about to share have fewer than 10 carbs per serving.
The Role of Nutrition in Anxiety
Anxiety can be affected by many things, including what you eat. Foods rich in certain nutrients can support brain health and reduce anxiety symptoms. Let’s explore some low-carb foods that can help ease anxiety.
Fatty Fish
Fatty fish like salmon, sardines, herring, and mackerel are excellent no-carb foods to include in your diet. They offer many health benefits, especially for easing anxiety, thanks to their high levels of omega-3 fatty acids and vitamin D.
Benefits of Fatty Fish
- Omega-3 Fatty Acids: These reduce inflammation and help keep the brain healthy.
- Vitamin D: Helps control serotonin, a brain chemical that influences mood..
Many people don't get enough sun or vitamin D from their diet. Wild-caught fish often have more vitamin D and omega-3s. For a budget-friendly option, try wild-caught salmon in packets to use in meals or salads.
Dark Chocolate
Dark chocolate is another food that can help reduce anxiety. The benefits come from a type of antioxidant called flavanols.
Choosing the Right Dark Chocolate
- Flavanols: Found in high-cacao chocolate, starting at 70%.
- Lower Sugar: Look for chocolate with 86-92% cacao to avoid added sugars that can counteract the benefits.
Dark chocolate with 86-92% cacao provides mental comfort and nutrients without causing cravings.
Almonds
Almonds are rich in healthy fats and vitamin E, making them a great choice for reducing anxiety.
Benefits of Almonds
- Vitamin E: Acts as a powerful antioxidant.
- Magnesium: Known as "mellow magnesium," it has calming effects, from relaxed muscles to less anxiety.
Almonds are a convenient low-carb snack with only 6 carbs and 4 grams of fiber in a 1-ounce serving, about 25 almonds.
Yogurt
Yogurt supports gut health, which is closely linked to brain health. However, not all yogurts are beneficial.
Choosing the Right Yogurt
- Probiotics: Look for unsweetened yogurt with live active cultures.
- Full-Fat Options: Provide the best gut health benefits, like Fage brand 5% milk fat yogurt, which has 5 carbs in a 3/4 cup serving.
Adding berries can enhance the flavor and nutritional value of your yogurt.
Blueberries
Blueberries are excellent for easing anxiety due to their rich supply of vitamins, minerals, and antioxidants.
Benefits of Blueberries
- Flavonoids and Vitamin C: Act as antioxidants, reducing oxidative stress.
- Low Carb: A half-cup serving has about 10 carbs and 2 grams of fiber.
Blueberries can be enjoyed fresh or frozen.
Eggs
Eggs are versatile and low in carbs, making them a great food for reducing anxiety.
Benefits of Eggs
- Tryptophan: Has a calming effect and can reduce anxiety.
- Vitamin D: Found in eggs, this nutrient also boosts mood.
A single large egg has less than one carb but is rich in anxiety-easing nutrients.
Conclusion
The foods mentioned help ease anxiety because of the vitamins, minerals, and antioxidants they contain. Keeping track of all these nutrients and their benefits can be challenging, but there's a simpler way: focus on minimally processed whole foods. Whole foods look like they do in nature and aren't heavily processed or changed, which makes them good for your health.
Summary Table of Low-Carb Anxiety-Easing Foods
| Food | Key Nutrients | Benefits | Carbs per Serving |
|---|---|---|---|
| Fatty Fish | Omega-3, Vitamin D | Supports brain health, regulates serotonin | 0 |
| Dark Chocolate | Flavanols | Antioxidants, mental comfort | 10 (86-92% cacao) |
| Almonds | Vitamin E, Magnesium | Antioxidants, reduces oxidative stress | 6 |
| Yogurt | Probiotics, Full-Fat | Supports gut health, live active cultures | 5 |
| Blueberries | Flavonoids, Vitamin C | Antioxidants, reduces oxidative stress | 10 |
| Eggs | Tryptophan, Vitamin D | Calming effect, boosts mood | <1 |
These foods, part of a minimally processed whole foods diet, can help you manage anxiety naturally. If you need somewhere to start, you can download the list of 100 low-carb foods for free. Thanks for reading!