14 Foods and Drinks That Reduce Anxiety Fast

What you eat and drink may help relieve stress and anxiety. Foods that may help reduce anxiety include avocados, eggs, and oranges, among others. Some teas, juices, and water are drink options to try. You might want to avoid or limit foods and drinks that could worsen stress and anxiety, such as those high in sugar and fat. Different antioxidants, minerals, and vitamins can help ease anxiety symptoms. For example, vitamin C is an antioxidant in oranges that helps reduce stress levels.

Anxiety causes intense fear and panic and affects about 19% of people in the United States per year. Consider talking to a mental healthcare provider who can offer you guidance and treatment options if you have a hard time managing symptoms at home.

1. Avocado

Sliced open avocados in a wooden bowl — Milan Krasula / Getty Images

Consuming regular portions of avocado might help with anxiety due to its vitamin B content. Research has linked B-vitamin-rich foods to reduced symptoms and lower feelings of stress and anxiety.

One medium avocado has several B vitamins, including folate (B9), niacin (B3), pantothenic acid (B5), riboflavin (B2), and vitamin B6.

2. Blueberries

Wooden bowl of blueberries with more blueberries on the side — BrianAJackson / Getty Images

Eating blueberries could be helpful for stress. Blueberries are rich in antioxidants, which help delay and prevent cell damage. A study published in 2019 found that, in postmenopausal people, increased dietary antioxidants lowered anxiety scores.

3. Calcium-Rich Foods

Dairy products on a white wooden table: glass pitcher of milk; plate of butter; bowl of cheese curds; jar of yogurt — nevodka / Getty Images

A study published in 2022 found that increasing your calcium intake may be helpful for your mood. Calcium-rich foods include vegetables like spinach and kale and dairy products like milk and yogurt.

The researchers received data from 1,233 college students and found that those who ate more dairy and calcium were less stressed than others. They also noted that increased calcium intake often resulted in less anxious feelings and more resilience.

4. Eggs

Hard boiled eggs; one peeled and cut open, one half peeled, and three unpeeled in a blue ceramic bowl — ToscaWhi / Getty Images

Anxiety symptoms depend on hormones, like serotonin and dopamine, within your central nervous system. Egg yolks contain vitamin D, which can aid in nervous system function. Some evidence suggests that increased vitamin D levels reduce anxiety and depression symptoms.

5. Leafy Greens

kale on a woode cutting board — 4nadia / Getty Images

A study published in 2018 found that college students felt calmer, happier, and more energetic when they ate more vegetables such as dark leafy greens, carrots, and cucumbers. It's unclear whether upbeat thoughts or healthy eating came first. Still, the researchers found that healthy eating patterns seemed to predict a positive mood the next day.

6. Nuts and Seeds

various nuts and seeds on a wooden table — fcafotodigital / Getty Images

Research has linked zinc deficiency to anxiety. A 1-ounce portion of raw cashews has 1.6 milligrams of zinc, which is about 14% to 20% of the recommended amount of zinc for adults.

Some evidence suggests that magnesium also helps improve mood and anxiety symptoms. Chia seeds and pumpkin seeds are sources of magnesium.

7. Oranges

Close up of a pile of oranges with a sliced orange on top — Alexander Spatari / Getty Images

One medium-sized naval orange provides over half of the recommended dietary allowance (RDA) of vitamin C, an antioxidant. Research has shown that vitamin C plays a role in the body's stress response and improves mood.

8. Oysters

opened fresh oysters on ice on a black plate with a slice of lemon — Pineapple Studio / Getty Images

Oysters contain more zinc per serving than any other food. You'll get 32 milligrams of zinc per three ounces of raw oysters, which is 291% of your RDA.

9. Salmon

Cooked salmon with lemon slices; vegetables behind — gbh007 / Getty Images

Stress can increase levels of anxiety hormones, such as adrenaline and cortisol. Salmon contains omega-3 fatty acids, which help reduce those hormone levels. For example, research has found that omega-3s reduce cortisol levels by up to 33%.

10. Turkey Breast

Sliced turkey breast on wood cutting board — VeselovaElena / Getty Images

Turkey is a source of tryptophan, an amino acid that helps produce serotonin. On its own, tryptophan may have a calming effect. A study published in 2015 found that high doses of tryptophan resulted in significantly fewer anxiety and depression symptoms and reduced irritability.

11. Chamomile Tea

Glass cup of chamomile tea surrounded by chamomile flowers on a wooden table — ValentynVolkov / Getty Images

A cup of chamomile tea could help you relax. Chamomile has flavonoids, which are antioxidants that might have anti-anxiety properties. Research has found that long-term chamomile use for several weeks might reduce generalized anxiety disorder (GAD) symptoms.

12. Fruit Juice

Glasses of fruit juice surrounded by sliced citrus fruits — Westend61 / Getty Images

Different types of fruit juices are available, but 100% fruit juices may be beneficial for anxiety. A study published in 2022 looked at the effects of drinking 100% fruit juices on anxiety, cognition, and depression. The researchers, using data from over 62,000 adults, found that those who drank fruit juice spent less time feeling anxious during the month.

13. Green Tea

Cup of green tea on a bamboo mat, with two spoons of tea, one with match powder and one with green tea leaves — Chiociolla / Getty Images

Green tea has the highest concentration of theanine compared to other types of tea. Theanine is an amino acid that helps relieve stress, induces relaxation, and works against anxiety.

14. Water

Glass of water on a wood table, outside — Alter_photo / Getty Images

Water may decrease anxiety by optimizing brain function. Drinking water helps your brain get nutrients and energy for proper functioning.

Foods and Drinks To Avoid

Some foods and drinks might worsen your anxiety and its symptoms. To prevent this from happening, limit your consumption of:

Artificial sweeteners
Caffeine
High-fat foods
High-sugar foods
Refined carbohydrates
Sodas

A Quick Review

Research has linked foods like avocado, oranges, or oysters to reduced feelings of anxiety. Drinks like water and 100% fruit juice can also be beneficial if you have a lot of anxiety and stress. Those foods and drinks contain antioxidants, minerals, and vitamins that help alleviate anxiety symptoms.

In contrast, high-sugar or high-fat foods might worsen those symptoms. Be sure to consult a mental healthcare provider if you need help managing your anxiety.

Updated by

Christina Oehler

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