​​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.

Here are 12 foods and drinks that may help reduce your anxiety.

1. Avocado

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.

2. Blueberries

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

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.

4. Eggs

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

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

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

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

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

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. Chamomile tea

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.

11. Green tea

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.

12. Water

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:

(Health delivers relevant information in clear, jargon-free language that puts health into context in peoples’ lives. Online at www.health.com.)

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