You can grab any of these items from your local supermarket including Aldi (Image: Getty)
A cheap, everyday snack sold at Aldi – and widely available in other supermarkets – could play a small supporting role for people who struggle with anxiety. It isn’t a cure and won’t make symptoms disappear, but it may be one practical change that helps you look after your body and mind.
The food in question is cashew nuts, with Aldi selling a salt-free bag for £1.69. 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.
In her opinion, 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.”
And one of these foods is cashew nuts. It is explained: “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. Other sources include legumes, nuts, seeds, and whole grains.”
“Foods rich in zinc such as oysters, cashews, liver, beef, and egg yolks have been linked to lowered anxiety” too. According to BBC Good Food: “Cashew nuts are a good source of protein and unsaturated fat.
“A 30g serving contains about 160 calories, but because they are rich in protein and unsaturated fat, they provide a greater satiety level. This serving size also provides about 20% of your daily magnesium intake which is important for hormone health, as well as containing manganese, selenium, iron and zinc.”
Harvard also points to fatty fish – like wild Alaskan salmon – as a good source of omega‑3 fatty acids. One 2011 study involving medical students was among the first to indicate omega‑3s might help reduce anxiety, although it focused on omega‑3 supplements rather than getting them through food. Earlier research had largely linked omega‑3s with improvements in depression.
Separately, a study published in Psychiatry Research suggested probiotic foods could be associated with lower levels of social anxiety. Researchers found people who ate more probiotic-rich foods – including pickles, sauerkraut and kefir – reported fewer symptoms.
This means that these so-called “feel-good” foods spur the release of neurotransmitters like serotonin and dopamine. This is said to make it a ” safe and easy first step in managing anxiety.”
Anti-anxiety diet
Mind.org says that in England, around one in four people will experience a mental health problem each year. It adds that one in five people report living with a common mental health problem, such as anxiety or depression, in any given week.
Among children and young people aged 8 to 25, about 1 in 5 are estimated to have a probable mental health problem. With that in mind, it’s worth remembering these issues are common – and nourishing your body can help you feel better, even if only a little.
Dr Naidoo explains: “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. For example, complex carbohydrates are metabolised more slowly and therefore help maintain a more even blood sugar level, which creates a calmer feeling.
“A diet rich in whole grains, vegetables, and fruits is a healthier option than eating a lot of simple carbohydrates found in processed foods. When you eat is also important. Don’t skip meals. Doing so may result in drops in blood sugar that cause you to feel jittery, which may worsen underlying anxiety.
“The gut-brain axis is also very important, since a large percentage (about 95%) of serotonin receptors are found in the lining of the gut. Research is examining the potential of probiotics for treating both anxiety and depression.”
Mental health and food
If anxiety feels intense or doesn’t ease after a couple of weeks, it’s important to seek advice from a GP. Dr Naidoo notes that even when treatment such as therapy or medication is recommended, it can still be useful to ask whether changes to diet might play a supportive role. She stresses that food isn’t a substitute for proper care, but interest in the connection between diet, mood and anxiety is increasing, with evidence building and further research ongoing.
