Eggs
This protein-packed breakfast staple isn’t called incredible for nothing. Eggs and other high-protein foods, including Greek yogurt, meats, dairy products, soy, and nuts - help the body produce norepinephrine and dopamine, which help boost mental energy and alertness levels. Eggs in particular are one of the best sources of choline. Low levels of this nutrient have been linked to increased anxiety levels, making it a great mood-boosting food, especially for breakfast - a meal that is commonly skipped by people who suffer from anxiety. To maximize the benefits of your high protein meals, combine them with complex carbohydrates.
Complex Carbohydrates
According to Mayo Clinic, complex carbohydrates are responsible for increasing serotonin levels in the brain, which improves mood and calms the body. Foods that are rich in whole grains, including whole grain breads, pastas and cereals, oatmeal or quinoa, are great foods to bust through anxiety, especially when eaten with foods rich in protein. The same does not hold true for simple carbohydrates: including sugary foods or refined grains, which can cause blood sugar spikes and crashes, leading to more bouts of anxiety.
Salmon
Salmon and other fatty fish are high in omega-3 fatty acids, including EPA and DHA, which is a proven mood-boosters. In fact, some studies have shown that patients who supplemented antidepressant therapy with omega-3 fatty acids improved markedly over those who did not supplement their diet during their therapy. Bonus benefit - omega-3s have been linked to a wide range of health benefits -- from lowering risks of cardiovascular disease to being brain boosters.
Asparagus
Low levels of folic acid have been linked to chronic anxiety and depression, and asparagus is a vegetable that can give you a daily dose of this mood-boosting nutrient. One cup of asparagus gives you two thirds of your daily value of folic acid, and it’s a versatile ingredient that can be incorporated into just about any meal. Or, for a healthy snack, dip some steamed or grilled spears in a low-fat dressing.