Can Foods Really Help Anxiety, Low Mood And Poor Focus, Nutritionist Explains

Nutritionist Nmami Agarwal has highlighted a set of foods that may help support mental well-being by improving anxiety levels, focus, and low mood through nutritional support. While emphasizing that diet is not a substitute for therapy or medical treatment, she notes that proper nutrition can play an important role in supporting brain function, stress response, and emotional balance. Her recommendations focus on key nutrients that influence neurotransmitters and overall nervous system health.

Agarwal explains that anxiety is often linked with magnesium deficiency or imbalance in stress-regulating functions of the brain. She suggests foods such as pumpkin seeds, chia seeds, and almonds, which are naturally rich in magnesium. These foods may help calm nervous system activity and support the production of serotonin, a neurotransmitter associated with mood regulation. According to her, such nutrient-rich snacks can assist in reducing stress responses and promoting a sense of calm when included regularly in the diet.

For individuals experiencing low mood or fatigue, she highlights the importance of vitamin D, often referred to as the “sunshine vitamin.” Foods such as fatty fish, mushrooms, and exposure to natural sunlight are recommended to help maintain adequate vitamin D levels. She notes that deficiencies in this nutrient are often associated with reduced energy levels and mood disturbances, and maintaining balanced levels may support hormonal stability and emotional well-being.

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When it comes to poor focus and mental fatigue, Agarwal points to choline as an essential nutrient for brain health. Choline supports the production of neurotransmitters responsible for memory, concentration, and cognitive clarity. Foods such as egg yolks, liver, and legumes are suggested as rich sources that can help improve daily intake. She explains that insufficient choline levels may contribute to brain fog and reduced mental performance, especially during periods of stress or exhaustion.

The nutritionist also emphasizes that emotional health is closely linked to physical nourishment, and that the brain requires consistent support through a balanced diet. She stresses that while food alone cannot resolve anxiety or depression, it can complement other approaches such as therapy, rest, and lifestyle changes. Her overall message encourages a holistic approach to well-being, where mindful eating contributes to both physical and emotional resilience.

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