We all have those days when anxiety creeps in, leaving us feeling unsettled and out of sync. Whether it’s work stress, social pressures, or just the weight of everything happening in the world, it’s easy to feel overwhelmed.
While there’s no magic fix, what you eat can play a surprising role in how you feel. In fact, certain nutrients can help keep your mood more balanced and your anxiety in check.
Zinc: The Anxiety Fighter
Zinc is an essential mineral involved in many brain functions, including the regulation of neurotransmitters that influence mood. (1) Research shows that individuals with anxiety often have lower zinc levels, and increasing zinc intake can positively impact anxiety symptoms. (3)
Quick Tips to Boost Zinc (1)
- Eat More Meat and Seafood: E.g., oysters, beef, pork, turkey, shrimp
- Incorporate Dairy and Eggs: E.g., Greek yogurt, milk, eggs
- Try Fortified Foods: E.g., fortified breakfast cereals
Omega-3 Fatty Acids: The Brain Boosters
Omega-3 fatty acids, especially DHA and EPA, are critical for brain health. They reduce inflammation and have been linked to a decrease in anxiety symptoms. (2, 5, 7) Foods rich in omega-3s can help maintain optimal brain function and support a calm mood. (4, 6)
Quick Tips to Boost Omega-3 Fatty Acids (2)
- Add Fatty Fish to Your Diet: They contain DHA and EPA omega-3 fatty acids; E.g., salmon, sardines, trout, herring, tuna
- Snack on Nuts and Seeds: They contain ALA omega-3 fatty acids; E.g., walnuts, chia seeds, flaxseeds
- Try Cooking with Olive Oil: Incorporate olive oil into your meals for additional omega-3s
Probiotics: The Gut-Health Connection
Probiotics, found in fermented foods, help balance your gut microbiome, which plays a role in regulating mood through the gut-brain axis. (11, 12) Studies show that probiotics may help reduce anxiety by lowering inflammation and supporting healthy neurotransmitter function. (8, 9, 10)
Quick Tips to Boost Probiotics (13)
- Enjoy Fermented Foods: E.g., yogurt, kefir, sauerkraut, kimchi, miso
- Look for Live Cultures: Choose products labeled with “live and active cultures” to ensure probiotics are present
- Incorporate Probiotic-Rich Snacks: E.g., Greek yogurt (containing live and active cultures) topped with nuts or fruit
Take Action and Find Your Calm
Tracking what you eat can help you better understand your nutrient intake. By understanding your nutrient intake, you may then gain better insights into how your nutrition may be impacting your mood.
MyFitnessPal can break down your daily nutrient goals, highlight gaps, and provide you with the tools you need to help you achieve your health goals. Start logging your meals today and explore more ways to support your mental health with nutrition.
Looking for tips to support other moods?
Return to our Feel Good Fall hub fore more tips to boost your self-care with targeted nutrition.
