Doctor Shares 7 Foods That May Help Calm Mind And Improve Mood Naturally
Doctor suggests foods that may reduce stress and anxiety.
In a bid to address rising stress and anxiety levels amid fast-paced urban lifestyles, a medical expert has highlighted a set of everyday foods that may help support mental well-being naturally by influencing gut health, hormone balance, and brain function. Speaking in an interview, Dr Meenakshi Jain, Principal Director of Internal Medicine at Max Super Speciality Hospital, Patparganj, noted that nutrition plays an important role in regulating stress hormones such as cortisol and in supporting neurotransmitters linked to mood stability.
She emphasised that while food is not a substitute for medical treatment, dietary choices can complement broader lifestyle measures for managing anxiety. Dr Jain explained that the gut-brain axis is central to understanding how food influences mental health. A healthy gut microbiome supports the production of neurotransmitters like serotonin, which plays a key role in mood regulation. Nutrient-dense foods rich in probiotics, vitamins, minerals, and antioxidants can therefore contribute to a calmer mental state over time.
Among commonly available Indian foods, yoghurt is one of the most beneficial due to its probiotic content, which supports gut health and may help reduce anxiety symptoms. Leafy green vegetables, she added, are rich in magnesium and B vitamins that help regulate stress responses and maintain steady energy levels throughout the day. Nuts and seeds, particularly almonds and walnuts, also provide magnesium, healthy fats, and omega-3 fatty acids that support brain function and may help reduce cortisol levels.
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Dr Jain also highlighted turmeric as a powerful anti-inflammatory spice containing curcumin, which has been linked to reduced anxiety-related inflammation. Indian gooseberry (amla), she noted, is rich in vitamin C and antioxidants that help combat oxidative stress, which can worsen feelings of fatigue and anxiety when left unchecked. Lentils, especially light and easily digestible varieties like moong dal, were also recommended due to their tryptophan content, a precursor to serotonin.
When combined with fibre, they also support gut health, making simple meals like dal-chawal or khichdi potentially calming and restorative options in daily diets. Experts suggest that incorporating these foods into regular meals, alongside adequate sleep, physical activity, and stress-management practices, may help improve emotional resilience. While dietary changes alone cannot eliminate anxiety, they can form an important part of a holistic approach to mental well-being in demanding modern lifestyles.
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