A simple snack available at Aldi and other major supermarkets may offer support to individuals dealing with anxiety. While it is not a cure nor does it provide instant relief, this snack can be a practical and easy step towards supporting mental and physical health, according to experts.
The snack in question is cashew nuts. At Aldi, a 200g bag is priced at £1.69, a 300g bag at Tesco costs £3.25, and Asda sells a 200g bag for £1.98. The health benefits of cashew nuts, especially their zinc content, are recognised by institutions such as Harvard Health.
Dr Ama Naidoo, MD, a nutritional psychiatrist and director of nutritional and lifestyle psychiatry at Massachusetts General Hospital, emphasises the role of diet in managing anxiety alongside traditional therapies and medications. In her view, food choices can play an important role in treatment plans.
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In her writing, Dr Naidoo explains: “In mice, diets low in magnesium were found to increase anxiety-related behaviours. Foods naturally rich in magnesium may, therefore, help a person to feel calmer. Examples include leafy greens such as spinach and Swiss chard, as well as legumes, nuts, seeds, and whole grains.”
She also highlights foods rich in zinc-including oysters, cashews, liver, beef, and egg yolks-which have been linked to reduced anxiety levels. BBC Good Food notes that cashew nuts provide protein and unsaturated fats; a 30g serving contains about 160 calories and offers approximately 20% of the recommended daily magnesium intake, important for hormone health. They also supply manganese, selenium, iron, and zinc.
Other anxiety-reducing foods include fatty fish, such as wild Alaskan salmon, which are rich in omega‑3 fatty acids. A study from 2011 involving medical students suggested omega‑3 supplements may help alleviate anxiety symptoms, complementing earlier research connecting omega‑3s to improved depression outcomes.
Moreover, a study published in Psychiatry Research found a possible association between probiotic foods and reduced social anxiety symptoms. Foods such as pickles, sauerkraut, and kefir may contribute to mental wellbeing by promoting the release of neurotransmitters like serotonin and dopamine, making them a “safe and easy first step in managing anxiety.”
Dr Naidoo advises additional dietary considerations for anxiety relief: “Alongside balanced diet guidelines, adequate hydration, and limiting or avoiding alcohol and caffeine, consuming complex carbohydrates is beneficial. These are metabolised more slowly, helping maintain stable blood sugar levels, which can create a calmer feeling.”
She adds that a diet rich in whole grains, vegetables, and fruits is preferable to one high in simple carbohydrates found in processed foods. Regular meals are also important, as skipping them may cause blood sugar drops, leading to jitteriness and exacerbating anxiety.
Highlighting the gut-brain connection, Dr Naidoo notes: “Around 95% of serotonin receptors are located in the gut lining. Research is exploring the potential of probiotics in treating anxiety and depression.”
It is important to seek medical advice if anxiety is severe or persists for more than two weeks. While medication or therapy may be recommended, discussing dietary changes as part of a comprehensive approach could also be valuable.
The relationship between food, mood, and anxiety is drawing increasing attention, with growing evidence supporting the benefits of dietary management alongside other treatments.
For those in the UK concerned about their mental health, the NHS provides guidance on managing anxiety. Support is also available from charities such as Mind and the Samaritans, who can be contacted at any time by calling 116 123.
“The gut-brain axis is very important, as about 95% of serotonin receptors are found in the gut lining,” explains Dr Naidoo. “Research is examining probiotics' potential for treating anxiety and depression.”