A Nutritional Psychiatrist Shares Her Coveted Anti-Anxiety Grocery List 

It's no secret we're facing a global mental health crisis. It won't be solved overnight, but research shows1 lifestyle factors can have a real impact on mental well-being. And yet, the general medical community still ignores one of the most powerful pillars of mental health: nutrition. 

Uma Naidoo, M.D., is here to tell us just how important the food-mood connection can be. The Harvard-trained nutritional psychiatrist, nutritional biologist, and professional chef provides a field guide to anti-anxiety eating with her latest book, Calm Your Mind With Food. 

"Choline is from eggs, but you also get it from beans and lentils," Naidoo notes, in case you have an egg intolerance. It's an essential nutrient that plays a key role in the production of acetylcholine2, a crucial neurotransmitter for memory and learning processes. Choline has also been linked to reductions in anxiety3; one study4 even found an inverse relationship between dietary choline and depressive symptoms. 

"The other 'C' is for vitamin C, [which is] extremely important in several biochemical reactions," notes Naidoo. See, vitamin C plays an essential role in the hypothalamic-pituitary-adrenal (HPA) axis (think fight-or-flight stress response). In fact, the adrenal glands contain the greatest concentration of vitamin C in the whole body, making the antioxidant necessary for proper cortisol output5. 

That doesn't mean you must load up on citrus. "Some of the best sources of vitamin C are kiwi fruit and red bell peppers," Naidoo notes. You may even opt for a high-potency vitamin C supplement too—our favorites here. 

Next, we have chocolate (extra-dark chocolate, in particular). "It's one of the best sources of plant-based iron," says Naidoo. "When [people are] deficient in iron, this often drives anxiety." Better yet, she recommends pairing your dark chocolate with a slice of orange or clementine, as vitamin C supports iron absorption—and you tick off two of Naidoo's boxes in one fell swoop. 

We already discussed vitamin C, but don't forget about the other powerful antioxidants out there! Specifically, you'll want to consider anthocyanins, which come from the pigment found in dark-hued foods like blueberries, blackberries, grapes, and black currants. "This is also a great nutrient for your brain," says Naidoo. In fact, one study found that anthocyanins were associated with a 27% lower risk of cognitive decline6. 

The link between brain health and hydration is well-documented, so make sure to drink your daily water quota. "People who are not drinking enough water also appear more anxious," says Naidoo. "I've even seen a panic be precipitated by being severely dehydrated."

As for how much to drink, always listen to what your body needs, but the National Academy of Medicine recommends 9 cups for women (even more for pregnant and breastfeeding women) and 12.5 cups daily for men. 

"'M' is for more omega-3s," says Naidoo. "We know that wild-caught salmon (those fatty fish), chia seeds, and flaxseeds are really important for our brains and bodies, but they're also really important for our guts, and they're super helpful for calming." 

Finally, "'S' is for spices," concludes Naidoo, as many come with some noteworthy mental health perks. Chili pepper, for example, has a high anti-inflammatory profile, and Naidoo previously told us it can help with mood, energy, and immunity. One animal study even found that the capsaicin from chili peppers can reduce depressive symptoms11. Turmeric—and its active ingredient, curcumin—has neurotrophic activities associated with improvements in attention, overall cognition, and memory. 

Plenty of staples fit under the CALMS mnemonic, so don't feel like you have to grab them all every grocery visit. "Just try to [place] as many as you remember in your cart to get you started on that anti-anxiety shopping trip," Naidoo says. Happy browsing!