A simple snack available at Aldi for £1.69 could help people with anxiety, according to a nutritional psychiatrist. While it won't cure or instantly improve symptoms, the snack may be a small, practical step towards supporting mind and body.
The snack is cashew nuts, specifically the salt-free version to keep it as healthy as possible. Harvard Health recommends this nut because it contains zinc.
Expert opinion
The Harvard blog article is written by Uma Naidoo, MD, a nutritional psychiatrist and director of nutritional and lifestyle psychiatry at Massachusetts General Hospital. She notes that while "specific therapies and medications can help relieve the burden of anxiety," in her practice, "part of what I discuss when explaining treatment options is the important role of diet in helping to manage anxiety."
Naidoo's article explains that in mice, diets low in magnesium increased anxiety-related behaviours, and foods naturally rich in magnesium may help a person feel calmer. Examples include leafy greens like spinach and Swiss chard, as well as legumes, nuts, seeds, and whole grains.
Nutritional benefits
Foods rich in zinc, such as oysters, cashews, liver, beef, and egg yolks, have been linked to lowered anxiety. BBC Good Food states that cashew nuts are a good source of protein and unsaturated fat. A 30g serving contains about 160 calories and provides about 20% of daily magnesium intake, which is important for hormone health, as well as manganese, selenium, iron, and zinc.
Other foods, like fatty fish such as wild Alaskan salmon, are rich in omega-3 fatty acids. A 2011 study of medical students suggested omega-3s may help ease anxiety, although it looked at supplements rather than food sources.
Gut-brain connection
Another study in the journal Psychiatry Research suggested a link between probiotic foods and reduced social anxiety. Eating probiotic-rich foods like pickles, sauerkraut, and kefir was linked with fewer symptoms. These "feel-good" foods spur the release of neurotransmitters like serotonin and dopamine, making them a "safe and easy first step in managing anxiety."
Naidoo advises that complex carbohydrates are metabolised more slowly and help maintain even blood sugar levels, creating a calmer feeling. She recommends a diet rich in whole grains, vegetables, and fruits, and warns against skipping meals, which can cause blood sugar drops that worsen anxiety. The gut-brain axis is also important, as about 95% of serotonin receptors are found in the gut lining.
Seeking help
If anxiety is severe or lasts more than two weeks, it's advisable to speak to a doctor. Even if medication or therapy is recommended, discussing dietary changes may be worthwhile, suggests the Harvard doctor. While not a replacement for treatment, the link between food, mood, and anxiety is gaining attention.
For those concerned about mental health, the NHS provides steps to take, and Samaritans can be contacted at 116 123 at any time.
