What the Science Says: A 2022 study found that increasing your calcium intake may be helpful for your mood.5
Researchers received data from 1,233 college students and found that those who ate more dairy and calcium were less stressed than others. They noted that increased calcium intake often resulted in less anxious feelings and more resilience.5
4. Eggs
Hard boiled eggs; one peeled and cut open, one half peeled, and three unpeeled in a blue ceramic bowl
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Anxiety symptoms depend on hormones, like serotonin and dopamine, within your central nervous system.6 Egg yolks contain vitamin D, which can support nerve function.7
What the Science Says: Some evidence suggests that increased vitamin D levels ease anxiety and depression symptoms.8
5. Leafy Greens
kale on a woode cutting board
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What the Science Says: A 2018 study found that college students felt calmer, happier, and more energetic when they ate more vegetables like dark leafy greens, carrots, and cucumbers.9
It’s unclear whether upbeat thoughts or healthy eating came first. Still, researchers found that healthy eating patterns seemed to predict a positive mood the next day.9
6. Nuts and Seeds
various nuts and seeds on a wooden table
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Zinc deficiency has been linked to anxiety.10 A 1-ounce portion of raw cashews has 1.6 milligrams of zinc, which is about 14-20% of the recommended amount of zinc for adults.1112
Chia seeds and pumpkin seeds are sources of magnesium, which can improve mood and anxiety symptoms.1314
7. Oranges
Close up of a pile of oranges with a sliced orange on top
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One medium-sized naval orange has over half of the recommended dietary allowance (RDA) of vitamin C.1516 Vitamin C is an antioxidant that plays a role in the body’s stress response and improves mood.1718
8. Oysters
opened fresh oysters on ice on a black plate with a slice of lemon
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Oysters contain more zinc per serving than any other food. You will get 32 milligrams of zinc per three ounces of raw oysters, which is 291% of your RDA.12
9. Salmon
Cooked salmon with lemon slices; vegetables behind
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Stress can increase levels of anxiety hormones, such as adrenaline and cortisol.19 Salmon contains omega-3 fatty acids, which help lower these hormone levels.
