A simple and affordable snack available at major supermarkets like Aldi, Asda, and Tesco could provide a modest benefit for people dealing with anxiety. Though it is not a cure and won’t offer immediate relief, this snack may serve as a practical step towards supporting mental well-being, according to a nutritional expert.
The snack in question is cashew nuts. For example, Aldi sells a 200g bag for £1.69, Tesco offers a 300g bag for £3.25, and Asda has a 200g pack priced lower than £2. Cashew nuts are valued for their zinc content, a mineral linked to reduced anxiety.
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 standard therapies and medications. She points out that while these treatments are crucial, dietary changes can contribute positively to anxiety management.
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Magnesium-rich foods such as leafy greens, legumes, nuts, seeds, and whole grains have been found in animal studies to reduce anxiety-related behaviours. Cashew nuts, along with oysters, liver, beef, and egg yolks, also provide zinc, which has been associated with alleviating anxiety symptoms.
BBC Good Food highlights that a 30g serving of cashew nuts contains approximately 160 calories and offers significant protein and unsaturated fats, which promote a feeling of fullness. This portion delivers about 20% of the recommended daily magnesium intake, important for hormone health, and includes other minerals like manganese, selenium, iron, and zinc.
Other anxiety-reducing foods include fatty fish such as wild Alaskan salmon, rich in omega-3 fatty acids. Research dating back to 2011 suggests omega-3s, especially in supplement form, may help ease anxiety, complementing their known benefits for depression.
Additionally, probiotic foods like pickles, sauerkraut, and kefir have been linked to reduced social anxiety symptoms. The so-called “feel-good” foods are thought to encourage the release of neurotransmitters such as serotonin and dopamine, making dietary changes a safe and manageable first step in anxiety management.
Dr Naidoo advocates for a balanced diet, adequate hydration, and the moderation of alcohol and caffeine consumption to support mental health. She explains the importance of complex carbohydrates for maintaining steady blood sugar levels, which can create a calmer state of mind. Skipping meals may cause blood sugar dips that heighten feelings of jitteriness, potentially worsening anxiety.
The connection between the gut and brain also plays a significant role, as about 95% of serotonin receptors reside in the gut lining. Emerging research is exploring the potential of probiotics in treating anxiety and depression.
For individuals experiencing severe or persistent anxiety lasting more than two weeks, consulting a doctor is recommended. Even when medication or therapy is prescribed, discussing the incorporation of dietary changes may be beneficial.
While diet is not a substitute for professional treatment, the relationship between food, mood, and anxiety is receiving increasing attention from the scientific community, with ongoing research needed.
For those in the UK concerned about their mental health, the NHS provides advice on managing anxiety and directs to organisations such as Mind. Additionally, the Samaritans offer confidential support by phone at 116 123 around the clock.
“In addition to healthy guidelines such as eating a balanced diet, drinking enough water to stay hydrated, and limiting or avoiding alcohol and caffeine, there are many other dietary considerations that can help relieve anxiety,” explains Dr Ama Naidoo.
These findings suggest that simple dietary choices, like incorporating cashew nuts, may be a valuable component in managing anxiety alongside more traditional treatments.