7 foods that could help with anxiety (expert-backed picks)

In England today, around one in five adults suffer from a common mental health condition.

That could be anything from depression to a panic disorder or obsessive compulsive disorder.

However, the most prevalent of these conditions is anxiety, affecting 7.5% of adults.

Anxiety affects people in different ways with varying symptoms; some include:

• Churning feeling in the stomach
• Feeling lightheaded or hot flushes
• Restlessness
• Faster breathing

If you have concerns about anxiety, the best thing to do is speak to your GP.

They may offer you professional support for treatment, such as cognitive behavioural therapy or somatic therapy.

• 7 types of therapy and how they could help you | Magazine | Vitality

However, what you might not realise is that eating a healthy diet can also help with mild, day‑to‑day anxiety.

There are in fact certain foods which don’t just help us stay physically healthy, but help happy too.

Similarly, eating regular meals helps to maintain blood sugar levels, which in turn helps support stable energy and mood.

Below, Vitality’s Nutrition and Exercise Advisor, Andrew Isaac, outlines seven foods that can support your brain health with a regular supply of nutrients and help to treat mild anxiety.

Reminder: These foods should be eaten as part of a balanced diet.

1. Mackerel (or chia seeds if you’re veggie)

A 2026 study found that omega-3 fatty acids – particularly EPA-rich and non-DHA omega-3s – were associated with significantly lower rates of anxiety.

Omega-3 oils are typically found in oily fish such as mackerel, salmon, herring and sardines, and have been found to reduce inflammation in the brain.

In doing this, it makes omega-3 oils a helpful food to combat anxiety, by directly improving mood and behaviour.

If you don’t eat fish, plant‑based sources such as chia seeds and rapeseed oil offer alternatives rich in beneficial fats.

• Why a nutritionist wants you to eat chia seeds | Magazine | Vitality

2. Wholegrain cereals

Vitamins and minerals are essential for our health.

Not only do they help our bodies complete everyday tasks, they ensure that we thrive, too.

A lack of vitamins B6 and B12 can leave us prone to fatigue, which can lead to anxiety.

Wholegrain cereals are often fortified with these B vitamins, making them a convenient and reliable daily source.

However, make sure you keep an eye out for ultra-processed breakfast cereals that advertise to be high in vitamins and minerals, but are also high in sugar, salt and unhealthy fats – be sure to check the label before you buy.

Vitamin B6 is also found in bananas, avocado, and spinach, while vitamin B12 is naturally present in meat, eggs and fortified nutritional yeast, as well shellfish such as mussels and crab.

• Ultra-processed foods: Are they really that bad for your health? | Magazine | Vitality

3. Iron-rich foods: Lentils and chickpeas

Research shows that there are correlations between low levels of iron and symptoms of anxiety or depression.

Iron is essential for our cognitive function and – seemingly – our emotional wellbeing as well.

The NHS recommends that men over the age of 19 need 8.7mg of iron, meanwhile, women need more iron in their diets due to their menstrual cycles and should aim to intake 14.8mg of iron.

Women who have been through the menopause should aim for the same amount as men at 8.7mg.

Beef, lamb and liver, are commonly cited as good sources of iron.

However, lentils and chickpeas are an excellent alternative if you are trying to reduce your meat intake or follow a plant-based diet.

They can also be more diverse; lentils and chickpeas are particularly good to add into soups, salads or curries – making them practical (and affordable) foods for anxiety.

4. Egg yolks (or soy if you’re vegan)

Tryptophan is an essential amino acid that plays a key role in the production of serotonin – a neurotransmitter that regulates our mood, sleep and digestion.

In particular, a lack of serotonin is associated with anxiety.

Our bodies, however, cannot naturally produce tryptophan, so it is essential to get it from the foods we eat in order to curb help with serotonin production.

Eggs, particularly the yolk, contain high levels of tryptophan, as does soya, tofu and soya milk.

Why not try our Spanakopita recipe, featuring egg, spinach and sun-dried tomatoes.

5. Potatoes

For our brains to function properly, we need large amounts of consistent energy.

Mostly, this energy comes from glucose, which comes from the foods we eat.

Potatoes are not only an affordable starchy carbohydrate that raises your blood sugar levels, but they are also a versatile and comforting option.

Also, the most satiating vegetable when combing the blood sugar rating (known as the glycaemic index) and the carb load (referred to as the glycaemic load) together.

These are particularly important as glucose and other carbohydrates play a key role in “manipulating the brain’s cognitive, emotional and psychological functioning”, according to one study.

6. Blueberries – rich in antioxidants

Blueberries are a powerful addition to a diet that supports mental wellbeing.

Packed with antioxidants – particularly anthocyanins, which give them their deep blue colour – blueberries help protect the body’s cells from oxidative stress.

This matters because oxidative stress and inflammation can influence how we feel emotionally and symptoms of anxiety.

These small but nutrient‑dense berries are also a natural source of vitamin C, which is important in maintaining good mental health.

Blueberries are easy to incorporate into meals: sprinkle them over wholegrain cereal, stir them through yoghurt, blend them into smoothies or enjoy a handful as a snack.

Their combination of antioxidants, natural sweetness and versatility make them a simple and effective food to reach for when you're looking to support your overall mood and wellbeing.

7. Water

You might not think it, but water is essential for our cognitive clarity and even mild dehydration has been linked to mental health conditions, including anxiety.

Water keeps your circulation flowing, helps the body to absorb nutrients in your food and eases joint movement.

Similarly, some studies have found that not drinking enough water can also contribute to increased risk of developing cardiovascular disease, diabetes and hypertension.

Water is ideal, but milk and other hydrating liquids also contribute to daily intake.

Drinking consistently throughout the day, rather than large amounts at once, helps to maintain hydration.

• Hydrate for your mental health | Magazine | Vitality 

What to avoid if you’re managing anxiety

Food is not just mood-boosting, but there are some that can have a potentially negative impact on our wellbeing too.

Diets high in sugar, while they can temporarily provide relief for stress, are linked to depression, according to some studies.

Reducing sugary desserts and soft drinks, therefore, may help support more stable moods.

Other things that may exacerbate symptoms include:

• Caffeine, which can mimic physical sensations of anxiety
• Alcohol, which disrupts sleep and mood regulation
• Refined carbohydrates, such as pastries and processed snacks

Bringing it all together

Managing anxiety isn’t about cutting things out – it’s about nourishing your body in ways that support your mind.

Foods rich in omega‑3s, B vitamins, iron, tryptophan, antioxidants and starchy carbohydrates can help build a strong nutritional foundation for emotional balance.

If decision-making around food feels overwhelming, a structured approach like the MIND diet could offer some reassurance by providing a simple framework to build meals with confidence and less stress.

Alongside hydration, regular movement and quality rest, these foods offer practical and trusted ways to support your overall wellbeing.

Related: 9 surprising metabolism boosters you’re probably eating already