Issue 402: What Foods Help Relieve Anxiety?

Anti-Stress Diet & High-Magnesium Foods at a Glance**

If you often feel down, lose your appetite, have trouble sleeping, or feel constantly tired, you’re not alone. Everyone experiences low moods at times—whether from exams, work, childbirth, or daily responsibilities. In fact, symptoms such as high stress and anxiety can be improved through diet and everyday lifestyle habits.

In this issue, dietitians from “Hao Shi Ke” share foods that help relieve anxiety, along with a high-magnesium food ranking to help you eat your way to a better mood!

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Foods That Help Relieve Anxiety

Include more of these in your diet:

Salmon:

Rich in omega-3 fatty acids, which help reduce cortisol (the stress hormone), combat inflammation, and ease anxiety.

Leafy green vegetables:

Packed with vitamins, minerals, phytochemicals, and fiber. Studies show that higher fruit and vegetable intake is associated with a lower risk of depression and supports a positive mood.

Nuts:

Contain magnesium, zinc, and vitamin E, which help reduce inflammation and support immune regulation. They may help relieve stress—but remember to eat in moderation, as nuts are calorie-dense and can contribute to weight gain.

Eggs:

A good source of vitamin D, which helps reduce symptoms of depression and anxiety, lowers inflammation, and reduces stress.

Oysters:

High in zinc, which helps reduce stress and improve sleep quality, thereby easing anxiety.

Chicken breast:

Contains tryptophan, a key building block for serotonin. Adequate intake helps the body reduce stress and promote relaxation.

Sweet potatoes:

Moderate amounts of carbohydrates can support serotonin production, helping increase serotonin levels in the body. Choose whole grains and unrefined starches such as sweet potatoes and potatoes.

Milk:

Adequate calcium helps muscles contract and relax properly, stabilizes emotions, and reduces stress.

Yogurt:

Probiotics help improve gut health, which can influence mood through the gut-brain axis.

Foods to Avoid

High-sodium foods:

A long-term high-salt diet increases oxidative stress and raises blood pressure, which may lead to cardiovascular issues. Avoid overly salty foods, instant noodles, and potato chips.

High-fat foods:

A high-fat diet can lead to weight gain and obesity, increasing anxiety levels. Limit fried foods and choose steaming, boiling, stir-frying, or baking instead.

Refined sugar:

Excess refined sugar contributes to fat accumulation, inflammation, and blood sugar fluctuations, which may worsen anxiety.

📎 Recommended reading:

Emotional Eating Explained: Why You Want to Eat When You Feel Bad

High-Magnesium Foods Ranking

Many people don’t realize that aside from calcium, magnesium is another mineral we commonly lack. Magnesium is an electrolyte that supports sleep and stress relief. If your body constantly feels tense or stressed, you might be low in magnesium! Below is a ranking of high-magnesium foods put together by our dietitians.

According to Taiwan’s Ministry of Health and Welfare – Health Promotion Administration:

Upper intake limit for magnesium: 700 mg/day

Recommended daily intake:

• Men: 380 mg

• Women: 320 mg

Nuts and Seeds

(Per 15 g, about 1 tablespoon)

Pumpkin seeds: 95 mg

Watermelon seeds: 71 mg

Sunflower seeds: 59 mg

Black sesame: 58 mg

White sesame: 55 mg

Almond slices: 44 mg

Cashews: 44 mg

Pine nuts: 40 mg

Peanuts: 33 mg

Hazelnuts: 27 mg

Vegetables

(Per 100 g, roughly half a bowl cooked)

Bok choy (lotus leaf variety): 155 mg

Spinach leaves: 141 mg

Malabar spinach: 125 mg

Wakame: 123 mg

Red amaranth: 85 mg

Kale: 62 mg

Burdock root: 50 mg

Okra: 50 mg

Water spinach: 49 mg

Gynura bicolor: 48 mg

High-magnesium foods are commonly found in nuts, seeds, vegetables, whole grains, and legumes such as soybeans and black beans. Dark chocolate is also a good source. These can be combined to help meet your daily magnesium needs.

Photos & Text © Hao Shi Ke Editorial Team