Natural Approaches to Anxiety (original) (raw)

There’s no one specific diet that combats anxiety but there are a number of nutrient-rich foods that positively affect mental health and counter the effects of anxiety on the brain. Numerous studies link traditional Mediterranean-type eating patterns with a low risk of anxiety. The eating pattern involves an abundance of fruits and vegetables, fish more than meat, oils rather than solid fats, and moderate to minimal dairy consumption. Most fruits and vegetables contain an array of nutrients needed for brain function, including vitamins and antioxidants. All the B vitamins are cofactors for enzymes involved in production of neurotransmitters.

Regularly consuming berries—strawberries, blueberries, raspberries, blackberries, cranberries—with their high antioxidant content, contributes to across-the-board brain efficiency and protects against neurodegeneration. Asparagus, especially rich in the B vitamin folate, which research shows to be an especially important player in neural activity, has been singled out as a vegetable with anti-anxiety properties. An extract of asparagus stems, rich in chemicals called saponins, have been shown to specifically reduce anxious behavior in animals and to modulate production of the stress hormone cortisol and the neurotransmitter serotonin.

Olive oil is another food that aids brain function. Fish, especially wild-caught cold-water fish, contain omega-3 polyunsaturated fats that help the brain and counter inflammation. They make up the membrane of nerve cells and insulate the long arms so that nerve cells can efficiently relay signals. L-theanine, a component of green tea that is active in the nervous system, is undergoing research for use as a nutraceutical. Studies show that consumption of L-theanine for four weeks not only reduces anxiety and depression but enhances cognitive function, including executive function and verbal fluency.