Eating & Anxiety

Substances that may raise your anxiety level and foods they are found in:

Caffeine: coffee, tea, chocolate, soda

Refined white sugar: nondiet soda, candy, cookies, cakes, ice cream, other desserts, sugar-coated cereals

Refined white flour: white bread and rolls, hamburger buns, spaghetti and other white pasta, pretzels

Alcohol: beer, wine, hard liquor

Artificial sweeteners: diet soda, most foods labeled “diet,” many sugar-free products, cereals

Substances that may lower your anxiety level and foods they are found in:

Niacin: chicken, turkey, wheat, brown rice, tuna

Thiamin: oats, wheat, pork, tuna, asparagus, sunflower seeds, white rice

Riboflavin: milk, yogurt, pork, avocados, mushrooms

Vitamin B-6: turkey, bananas, mangoes, sunflower seeds, sweet potatoes, tuna, pork

Vitamin B-12: beef, yogurt, tuna, crab, clams

Biotin: eggs, cheese, peanuts, cauliflower

Pantothenic acid: yogurt, avocados, salmon, sunflower seeds, mushrooms

Folic acid: turkey, oranges, peas, avocados, cabbage, broccoli, soybeans

Calcium: milk, yogurt, cheese, broccoli, spinach Magnesium: spinach, almonds, avocados, sunflower seeds, Brazil nuts

Omega-3 fatty acids: tuna, salmon, sardines, walnuts, dark green leafy vegetables, soybeans

Complex carbohydrates: whole-grain breads, whole-grain cereals, whole-grain pasta, brown rice

Everyone’s body is a little different from everyone else’s. This is just a general guide. To be fully aware of everything you are putting into your body, you may have to read the labels on the packages of the foods you eat. To learn more about their chemical makeup, you can also look up individual foods in an encyclopedia or a book on nutrition, or on the Internet. Sometimes people’s favorite foods are those that raise anxiety. It can be hard to give those up completely, but even cutting back on anxiety-raising substances can be helpful.

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