Are you feeling more anxious and worried than usual? You can use food to help reduce these valid feelings and try to have a more relaxed daily life. Here's a list of ingredients and supplements that will help you have more peace of mind on these grayer days.
Foods that calm the nervous system
These foods are rich in magnesium, tryptophan, and B vitamins — which help regulate mood, sleep, and anxiety.
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Avocado – Rich in magnesium and healthy fats that help relax muscles and the nervous system.
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Sunflower, sesame, and flax seeds – They contain tryptophan, essential for the production of serotonin.
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Raw almonds – A source of magnesium and vitamin B2, which reduce nervous tension.
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Spinach, chard, cabbage – High in magnesium, which regulates the stress response.
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Ripe banana – Rich in tryptophan and vitamin B6, it supports the production of melatonin and serotonin.
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Slow-cooked oats – Release energy in a steady way and contain vitamin B1, a natural calming agent.
Foods that nourish the gut.
A calm gut equals a more stable mind. The gut microbiota directly influences serotonin production and how one reacts to stress.
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Vegetables cooked from scratch – Soluble fiber that soothes the gut and feeds good bacteria.
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Brown or basmati rice – Rich in fiber and vitamin B, it stabilizes mood through the gut.
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Homemade vegetable broth – Contains minerals such as zinc and magnesium that strengthen the intestinal mucosa.
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Natural fermented foods (sauerkraut, water kefir) – Rebuild the intestinal flora and reduce inflammation.
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Nettle, fennel, and chamomile infusion – Digestive and anti-inflammatory plants that also calm the nervous system.
Foods that help keep blood sugar stable
Fluctuations in blood glucose directly affect mood and increase irritability. These foods help prevent those spikes.
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Plant-based protein (quinoa, seeds, lentils) – Prevents blood sugar spikes and maintains consistent energy levels.
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Functional protein ( Super Hair or Reset ) – Regulates hormones and controls appetite with adaptogens and fiber.
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Good fats (raw olive oil, avocado, coconut oil) – Help slow down the absorption of sugars.
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Snacks with protein and fiber (dates + seeds) – Prevent energy dips and improve focus.
Soothing plants and tonics
Used regularly, they help regulate the nervous and hormonal systems.
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Ashwagandha – Reduces cortisol and improves stress resistance.
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Reishi – Modulates the nervous system and promotes deep sleep.
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Maca – Balances hormone levels and stabilizes mood.
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Lavender – Contains linalool, a relaxing compound that acts on the nervous system. To eat here. To drink here.
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Tulsi (sacred herb) – An adaptogenic plant that calms and improves mental clarity.
What to avoid
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Excessive caffeine (especially on an empty stomach) – Overstimulates the nervous system and increases cortisol levels.
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Simple sugars or blood sugar spikes – Cause energy and mood swings, followed by fatigue and irritability.
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Ultra-processed snacks or those with refined oils – Promote inflammation in the gut, which affects emotional balance.
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Quick, poorly chewed, or stressful meals – They block digestion and overload the nervous system.
