Create Your Own Anti-Anxiety Diet With These Calming Foods

Feeling anxious in the evening? Can't fall asleep? Try some oats. Oatmeal isn't just great for breakfast; it's also an awesome bedtime snack thanks to high tryptophan levels, which induce feelings of calm. Plus, the melatonin in oats helps you stay asleep. To make things even better, oatmeal has high amounts of B6 and magnesium, making for a very soothing food. Add some flaxseed for omega-3s, and you've made yourself a bowl of serenity. Make these oatmeal recipes or overnight oats.

Not only is asparagus delicious, but it's also got nutrients you need to help you relax. We know that B vitamins are essential for combating anxiety, and asparagus has plenty — particularly B9 (also known as folate, or folic acid), in addition to iron. Some studies have cited that B vitamin and iron deficiencies are linked to panic attacks, making asparagus a must have in your refrigerator for an anti-anxiety diet.

Tofu has vitamin B1, tons of tryptophan, and high levels of magnesium and omega-3s; use it as the base for this vanilla protein shake and sip your way to a peaceful mood, with a natural boost of nonjittery energy from iron.

Salmon is an anti-anxiety superfood and a go-to for a depression-relieving diet because it's rich in omega-3 fatty acids, extremely high in B vitamins, loaded with magnesium, and even has a small amount of tryptophan. You can get salmon nearly year round and stock your freezer with frozen filets for a quick, bakeable dinner that'll help you unwind at the end of a stressful day or power through an anxiety-ridden afternoon.

Chia seeds are an excellent food for fighting anxious feelings. They have even more tryptophan per ounce than turkey, and they're loaded with magnesium. Whip up this delicious chia pudding for dessert or breakfast for a quick surge of relaxation.

This powerful leafy green can be made into salads, juiced, or blended into a smoothie. It's chock-full of magnesium and B vitamins, meaning it'll help you feel relaxed and stress free.

Shellfish are loaded in tryptophan (they're just as tryptophan-rich as turkey), and shrimp in particular is packed with mood-boosting omega-3 fatty acids. Try adding prawns to your zoodles for a lighter take on shrimp scampi that'll have you feeling relaxed, full, and healthy.

For the same reasons as tofu, soybeans make an excellent anti-anxiety snack. In 100 grams, you'll get more than double your recommended daily intake of tryptophan, with about 300 milligrams of omega-3s. Make any of these healthy edamame recipes for relaxing, stress-reducing eats.

As if you needed another reason to love avocados, they're great for fighting anxiety thanks to high levels of B vitamins. You'll be staving off hunger and a possible panic attack with this satisfying food.

Fun fact: vitamin C can reduce cortisol levels. Remember cortisol? The stress hormone? Banish it by loading up on vitamin-C-packed citrus like grapefruits and oranges. Even the scent of citrus can reduce stress, so you'll definitely want to incorporate more of these foods into your anti-anxiety diet.

Here's a treat (literally): dark chocolate is super high in magnesium, can fight stress, and also may reduce cortisol levels. Yet another reason to have a little chocolate on hand at all times.