Chamomile, lemon balm, fish and some types of nuts can help reduce anxiety levels when consumed regularly. Foods that contain zinc, magnesium and vitamin B-12 are recommended to prevent anxiety.
Chamomile flowers are typically made into a tea to provide some relief from anxiety. To make chamomile tea, steep the flowers in boiling water for several minutes using a tea ball or reusable tea bag, and drink the tea three times daily. Lemon balm, an herb that can be combined with chamomile to make tea, can also reduce anxiety when consumed in small amounts.
Regular consumption of foods that are high in omega-3 fatty acids can lower stress hormones and reduce stress. Nuts, such as walnuts, and fish are common sources of omega-3 fatty acids. Between 1 and 3 grams of omega-3 fatty acids per day is recommend to reduce anxiety.
Fish also contains L-lysine, an amino acid that may help reduce stress. Foods that contain high levels of zinc, magnesium and vitamin B-12 are recommended as a deficiency in these vitamins and minerals can result in an increased risk of anxiety. Almonds and spinach are good sources of zinc. Fish is a good source of vitamin B-12, and cashews provide magnesium.