What To Eat First Thing In The Morning To Reduce Anxiety

Kelsey Borresen
·2-min read

Millions of people live with an anxiety disorder – and during the pandemic, those numbers may be even higher. While there’s no cure for anxiety, there are a number of ways to manage it, including therapy, medication and lifestyle changes like getting better sleep, exercising and improving your diet.

The connection between anxiety and what we eat is not yet fully understood, and more robust research in the field is needed. But some studies have shown that certain nutrients (such as zinc, magnesium, vitamin B and omega-3 fatty acids) and habits (such as eating balanced meals that keep your blood sugar in check) may have a positive effect on anxiety symptoms.

What you do in the morning sets the tone for the rest of your day — and that includes what you put on your plate. We asked experts which foods they recommend people with anxiety eat for breakfast to set them up for a calmer, healthier day ahead.

1. Avocado

“Avocados are deliciously versatile and loaded with a bit of everything,” registered dietitian Maya Feller of Maya Feller Nutrition told HuffPost. Not only do they contain healthy fat and fibre, but they also contain micronutrients like vitamin B6 (which helps create neurotransmitters like serotonin that stabilise our mood) and magnesium (which helps regulate the body’s stress response).

If you’re in a hurry, Feller recommends mashing avocado slices on rustic bread with a dash of cumin, black pepper and kosher salt. If you have more time, she suggests filling half an avocado with an egg, baking until the whites are firm and topping it with hot sauce for an added kick.

Avocados and eggs are two foods experts say may help ease anxiety. Combine them in avocado egg boats.
Avocados and eggs are two foods experts say may help ease anxiety. Combine them in avocado egg boats.

2. Eggs

When eating eggs, don’t ditch the yolks: that yellowy-orange centre contains minerals like choline and zinc, which have been associated with lower anxiety levels. Conversely, a zinc deficiency has been “shown to induce depression-like and anxiety-like behaviours,” according to a 2010 scientific review.

Two eggs contain 12 grams of protein, which...

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