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You’re probably aware of the connection between food and energy, such as relying on that slice of peanut butter toast to help you push through your workout. And you might have recognized the connection between diet and sleep, such as finding it hard to suppress a yawn after a big bowl of mac and cheese. But the mind-gut connection doesn’t stop there: What you eat can very well contribute to your mental health, too.
Whole Grains
Whole grains are full of the many anxiety-reducing nutrients mentioned above, making it one of Dr. Naidoo’s top dietary choices when it comes to eating for your mental health. But they’re especially rich in fiber, B vitamins, and magnesium. Complex carbohydrates (such as whole grains) are thought to increase the amount of serotonin in your brain, thereby promoting a calming effect, according to the Mayo Clinic. While there’s no problem noshing on simple carbohydrates (think: white bread) every once and a while, opting for oatmeal, quinoa, and whole-wheat bread — among many other whole-grain eats — can potentially play a role in easing anxiety and bettering your overall mental health. (And quinoa, for example, is also packed with protein, which can help you feel fuller for longer and keep your blood sugar steady so that you’re better able to manage stress and overall mood.)
Herbs and Adaptogens
Integrating spices and herbs into your meals does more than add flavor; it can also support brain health, says Dr. Naidoo. This is because herbs can help lower inflammation and, remember, inflammation and anxiety often go hand-in-hand. Some specific anti-inflammatory herbs to try cooking with more often include turmeric, ginger, rosemary, garlic, and cardamom. Turmeric, for example, contains curcumin, which is known for its antioxidant and anti-inflammatory properties. Not only has it been shown to reduce anxiety in certain adults, but a 2015 study suggests the compound can increase levels of DHA in the brain, thereby further helping to ease anxiety.
Now, onto adaptogens: Essentially active ingredients or herbs in certain plants and mushrooms, adaptogens might be able to impact how your body deals with stress and anxiety, according to the Cleveland Clinic. In fact, a 2016 study suggests that when consumed regularly, adaptogens such as ashwagandha can significantly reduce stress levels and improve “the overall quality of life.” And while you might not be able to find ’em in your local grocery store, they’re easily available online, such as on Amazon — just make sure to do your homework before you shell out on a product, especially since adaptogens aren’t regulated by the Food and Drug Administration. Consumer Lab is an independent third-party testing service that tests adaptogens (and other supplements) for authenticity and toxicity. You can search any brand or adaptogen on their site and it will tell you if it meets the cut.
Dark Chocolate
So, there’s a good chance you already know that a chocolatey snack or dessert can make you feel good, but it’s actually scientifically linked to helping with anxiety too, says Dr. Naidoo. “This is because dark chocolate is rich in magnesium.” What’s more, dark chocolate is chock-full of polyphenols, especially flavonoids. (Yes, just like blueberries.) While polyphenols are known to be potent antioxidants that help stave off chronic disease, the flavonoids in dark chocolate, in particular, might have the ability to benefit brain function. More specifically, research suggests that the compounds may increase blood flow to the brain and enhance cell-signaling pathways, thereby allowing you to better handle stressful situations that could lead to situational anxiety or worsen clinical anxiety. That being said, more research is needed to truly confirm these results.
Still, if you’re searching for ways to eat to reduce anxiety, consuming a bit of dark chocolate (some research suggests 40 grams per day) might be a smart addition to your diet. Just be sure to go for dark chocolate and not milk chocolate, as the latter isn’t high in magnesium or the other brain-benefiting nutrients, so it won’t have the same effect. And while researchers have yet to come up with a hard and fast recommendation of how much dark chocolate to consume to reap these perks, experts typically recommend varieties with at least 70 percent cacao content or higher, according to John Hopkins Medicine. (See more: How to Ditch Diet Mood Swings Once and For All)
