A budget-friendly snack from Aldi could offer a small boost for people dealing with anxiety, according to advice from Harvard Health. The snack in question is cashew nuts, sold at Aldi in a salt-free bag for £1.69.
Cashews and anxiety
Harvard Health has highlighted cashews as a useful option because they contain zinc. The advice appears in a Harvard blog written by Dr Uma Naidoo, a nutritional psychiatrist and director of nutritional and lifestyle psychiatry at Massachusetts General Hospital.
Dr Naidoo 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."
She explains that foods rich in zinc, such as cashews, have been linked to lowered anxiety. Additionally, foods naturally rich in magnesium may help a person feel calmer, as diets low in magnesium were found to increase anxiety-related behaviours in mice. Leafy greens, legumes, nuts, seeds, and whole grains are also good sources.
Nutritional benefits
According to BBC Good Food, a 30g serving of cashew nuts contains about 160 calories and provides about 20% of your daily magnesium intake, along with manganese, selenium, iron and zinc. The nuts are rich in protein and unsaturated fat, offering a greater satiety level.
Harvard also points to fatty fish like wild Alaskan salmon as a good source of omega-3 fatty acids, which may help reduce anxiety. A 2011 study involving medical students indicated omega-3s might help, though it focused on supplements.
Probiotic foods and mental health
A study in Psychiatry Research suggested probiotic foods could be linked to lower social anxiety. People who ate more probiotic-rich foods, including pickles, sauerkraut and kefir, reported 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."
Mind.org says that in England, around one in four people will experience a mental health problem each year, and one in five report living with a common mental health problem like anxiety or depression in any given week.
Dietary considerations
Dr Naidoo advises that beyond a balanced diet, staying hydrated, and limiting alcohol and caffeine, complex carbohydrates can help maintain even blood sugar levels, creating a calmer feeling. She also warns against skipping meals, as drops in blood sugar can worsen anxiety.
The gut-brain axis is important, with about 95% of serotonin receptors found in the lining of the gut. Research is examining the potential of probiotics for treating anxiety and depression.
If anxiety feels intense or doesn't ease after a couple of weeks, it's important to seek advice from a GP. Dr Naidoo stresses that food isn't a substitute for proper care, but interest in the diet-mood connection is growing.
