Tachycardia, sweating, tremors, fatigue and hyperventilation are some of the physical symptoms caused by anxiety. However, good nutrition can help to combat these feelings of irritability. This is the case with foods such as bananas, berries, lettuce and even chocolate.

There are some villains for those who suffer from anxiety and it is the case of energy drinks, caffeine, milk chocolate, alcoholic drinks, soft drinks, sausages and other sausages, excess sugar and fats in general.

You also need to keep an eye on red meat. Another food for the anxious to reduce consumption is red meat, which contains tyrosine, responsible for the production of adrenaline.

10 things that helps to fight anxiety and depression:

Swiss chard and spinach

Chard and spinach are two examples of magnesium-rich foods, which stimulate the brain to feel peaceful.


The lettuce leaf has substances such as lactucin, with calming action, and folic acid, a vitamin whose deficiency is associated with depression.


This fruit has a high content of tryptophan, which also helps in the production of serotonin, therefore, it contributes to reduce symptoms of depression and anxiety.


To keep the levels of serotonin, a hormone linked to pleasure, in order, it is important that the intestine works well – for this, consume fibers such as whole foods, oat bran, flaxseed, pumpkin seed, among others. And drink water.

Red fruits

Blackberries, raspberries, cherries and other red fruits are indicated.


Ginger is an antioxidant food, therefore, it reduces cortisol levels fighting anxiety.

Jabuticaba and grape

They are sources of B complex vitamins, necessary for the proper functioning of the nervous system.

Lentils, beans and asparagus

Foods rich in folic acid act on the nervous system and help prevent depression by helping to produce serotonin in the brain.


Foods like yogurt and pickled vegetables are rich in probiotics, which improve gut health and reduce anxiety.

70% cocoa chocolate

The cocoa content of chocolate should be above 70%.

This is because cocoa has substances similar to anandamide – a neurotransmitter known as the” happiness substance “, which acts in areas that regulate mood.

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