Improving your diet helps provide relief from anxiety because you feel better. Nutritional treatment keeps your energy levels steady during the day to avoid negative feelings, according to MayoClinic.com. Anxiety often results from stress. A nutritious diet and eating in a calm environment play roles in relaxation to avoid anxiety. If you have chronic anxiety, your doctor can advise you on healthy foods or prescribe medication to relieve your symptoms.
Vitamins and Minerals
Get your necessary vitamins and minerals through supplements or foods. Stress that leads to anxiety can deplete the body of the B vitamins, vitamin A and vitamin C, HolisticOnline.com notes. Fish, poultry, lean meat, eggs, dairy products, leafy green vegetables and beans contain B vitamins. Milk and some fortified cereals and other fortified products contain vitamin A. Healthy sources of vitamin C include strawberries, tomatoes, oranges and other citrus fruits, red peppers, green peppers and broccoli. Potassium and calcium levels may drop because of prolonged stress and anxiety. Potatoes, squash, avocados, tomatoes, orange juice, bananas, apricots, limes and peaches contain plenty of potassium. You can find calcium through milk, cheese and yogurt. Aim for low-fat dairy products to avoid high-fat intake that may contribute to anxiety. Green leafy vegetables also contain calcium.
Fluids
Drink plenty of water or fresh fruit juices. Dehydration, even when mild, can lead to or worsen anxiety because it affects moods, MayoClinic.com explains. Avoid alcohol, which provides a brief calming effect followed by symptoms that mimic anxiety because of the way it metabolizes in the body. Caffeine may give you a temporary lift, but it contributes to nervousness and insomnia to produce anxiety.
Protein
Protein provides a healthy way to lift your spirits by energizing the body, HealthCentral points out. Protein often comes from animal foods, so sticking to low-fat products helps avoid anxiety. Choose lean meats, skinless poultry, egg whites or egg substitutes, low-fat milk items and low-fat yogurt. Vegetables, nuts and grains contain essential amino acids that help build protein.
Mood Boosters
Carbohydrates may increase serotonin levels in the brain to calm you down and improve moods, according to MayoClinic.com. Whole grain bread, cereal and pasta, oatmeal, brown rice, corn and fish provide carbohydrates. Foods containing tryptophan, an essential amino acid, may also help the brain to produce chemicals that create positive mood changes. Try eating bananas, oats, peanut butter and sesame seeds for sources of tryptophan.
Meals
Keeping your blood sugar levels stable throughout the day avoids symptoms of anxiety. Eat small, frequent meals that maintain your blood sugar and energy levels. Eat healthy snacks between meals so you don't get too hungry and overeat later on. Carry nuts or trail mix with you or keep celery and carrot sticks in the refrigerator.
