Best Fruit for Anxiety (15+ List)

This is an extensive list of the best fruits that you can eat regularly to manage anxiety better. These fruits come packed with important vitamins, minerals, and amino acids that help prevent anxiety attacks. Some of these even have adaptogenic properties.

What are the Best Fruits for Anxiety?

The following fruits are excellent for daily consumption if you’re struggling with an anxiety disorder:

• Orange
• Pineapple
• Lime
• Papaya
• Strawberry
• Grapefruit
• Tangerine
• Cranberries
• Bergamot
• Lemon
• Kiwi
• Goji Berry
• Mango
• Watermelon
• Blueberries
• Cantaloupe

Fruits that Help with Anxiety

Fruits have always been recommended for daily intake because they are rich in important vitamins, minerals, and amino acids. Not only do fruits contribute to a healthy body, they also have a role in maintaining good mental health.

If you are struggling with an anxiety disorder or want to prevent developing one, eat more of the following fruits:

Orange

Oranges are a good source of several vitamins and minerals, especially vitamin C, thiamine, folate, and potassium. They also are a good source of fibre and potassium, both of which can support heart health. Chronic anxiety can affect heart health. 

Fruits rich in vitamin C, like oranges, have antioxidant properties that may help reduce inflammation. It also prevents damage to cells that may promote anxiety. Oranges are available in the markets all throughout the year, varying the country of origin and the varieties.

Pineapple

Pineapples also contain trace amounts of vitamins A and K, phosphorus, zinc and calcium. They are especially rich in vitamin C and manganese, providing 131% and 76% of the daily recommendations, respectively. Tryptophan present in pineapples can reduce anxiety or depression, but isn’t produced in our bodies. 

Plus, it can boost your body’s production of serotonin. Often called “happy hormones,” serotonin is key to improving mood, with low serotonin levels being linked to memory problems too. Pineapple is a tropical fruit that is available year-round.

Lime

Lime contains small amounts of riboflavin, niacin, folate, phosphorus, and magnesium. It is high in vitamin C, providing over 20% of your daily needs. By having small amounts of vitamin B6, thiamine, potassium, etc., lime improves immunity, and reduces heart disease. The smell of citrus has a positive effect on the limbic system. 

The limbic system is a complex system of brain structure involved in the coordination of emotion, motivation, memory, and anxiety. Lime juice also gives your body an instant dose of energy which helps reduce anxiety and depression.

Papaya

A medium-sized papaya contains more than 200% of the vitamin C you need per day. This helps to reduce the risk of heart disease and boost the immune system. Vitamin C is a well-known antioxidant that is involved in anxiety, stress, depression, and fatigue in humans. 

Studies have suggested that oxidative stress may trigger neuropsychological disorders. Papaya contains nutrients that promote brain health, including vitamin D and the omega-3 fatty acids eicosapentaenoic acid and docosahexaenoic acid. They help regulate the neurotransmitters dopamine and serotonin, which have calming and relaxing properties.

Strawberry

Packed with vitamins, fibre, and particularly high levels of antioxidants known as polyphenols, strawberries are a great food! They are also a good source of manganese and potassium. It is a good source of vitamin C which can help in combating stress to a great extent. 

Strawberry’s contents prevent homocysteine from forming in unhealthy amounts and therefore enables the blood to deliver nutrients to your brain. Unhealthy amounts of homocysteine prevent glands in your body from producing hormones such as dopamine and serotonin, which improves mood.

Grapefruit

Grapefruit has vitamin C and potassium—nutrients your body needs to work properly. It’s rich in nutrients, antioxidants and fibre, making it one of the healthiest citrus fruits you can eat. Grapefruit decreases individuals’ “mood disturbance”—a global measure that comprises emotional states such as anxiety, depression, anger, and confusion. 

A study found that olfactory stimulation from citrus fragrances reduced stress levels. It studied yuzu, a Japanese fruit similar to grapefruit. After just 10 minutes of smelling the fruit, participants’ mood disturbance levels were significantly lowered.

Tangerine

Like all citrus fruits, tangerines have an abundance of vitamin C. They also have a moderate amount of vitamin A. There are also reported health benefits to eating tangerine peels. The peel contains a super-flavonoid, or antioxidant, called tangeretin. Super-flavonoids have shown promise in studies as an effective way to lower cholesterol. 

Tangerines can help deter negative feelings of stress and anxiety by producing neurotransmitters. Neurotransmitters help calm the nerves and encourage a continuous good mood. Thus, tangerine is a natural stress buster.

Cranberries

Cranberries, too, are a rich source of several vitamins and minerals, especially vitamin C. Also known as ascorbic acid, vitamin C is one of the predominant antioxidants in cranberries. Other than that, it is primarily composed of carbohydrates and fibre. 

Studies have shown that Cranberry Juice contains properties that can help improve your memory. In addition, the juice can help lift your spirits by reducing stress and anxiety as well as depression. Fresh cranberries are harvested in the fall and are usually only available from October through December.

Bergamot

Bergamot is rich in beneficial plant compounds known as polyphenols, including the flavonoids neoeriocitrin, neohesperidin, and naringin. These polyphenols act as antioxidants, which fight reactive molecules called free radicals that can cause cell damage and disease. 

Bergamot oil comes from bergamot oranges and has an invigorating citrus scent. According to a 2015 study, both animal and human trials have found that bergamot helps relieve anxiety and improve mood. Bergamot essential oils are also extremely helpful to relieve anxiety.

Lemon

A great source of vitamin C and fibre, lemons contain many plant compounds, minerals, and essential oils. These yellow fruits also have many other potential health benefits. Lemon juice gives your body an instant dose of energy when it enters your digestive tract. 

Additionally, it also helps reduce anxiety and depression. Even the smell of lemons has a calming effect on your nervous system. Lemon juice, when mixed with warm water, helps reduce viral infections and sore throat. Lemons are available all year round.

Kiwi

Kiwis are small fruits that pack a lot of flavour and plenty of health benefits. Their green flesh is sweet and tangy. It’s also full of nutrients like vitamin C, vitamin K, folate, and potassium. They also have a lot of antioxidants and are a good source of fibre. 

Kiwifruit contains very high levels of vitamin C. They also contain reasonable levels of other important micronutrients which may contribute to improved mood. Men who ate kiwis had a significant improvement in depression and anxiety and had more energy and vigour.

Goji Berry

The goji berry is native to Asia. People in Asia have been using this brightly coloured fruit for more than 2,000 years. Especially as a medicinal herb and food supplement. Goji berries are widely available for purchase in health food stores and online. 

A study found that drinking goji berry juice could improve energy, mood, and digestive health. Goji berries have also shown improvement in depression and anxiety-like behaviours. Goji berries are generally imported to the West from Asian countries.

Mango

Mango is a good source of folate, several B vitamins, as well as vitamins A, C, K and E. Not only will mangoes help you beat stress, but they also provide longer-lasting energy and healthy gut function. 

The high levels of potassium and magnesium in mangoes are great for improving heart health. These help your body maintain a steady pulse and keep your blood vessels relaxed. Mangoes are found in the market all year round since the different countries offer harvests at different periods.

Watermelon

Watermelon is a good source of vitamin C and contains decent amounts of potassium, copper, vitamin B5, and vitamin C. Watermelon is a scientifically proven mood-booster and mood-elevator. That is because it is crammed generously with vitamin B6. 

Research has confirmed that people who suffer from chronic depression and anxiety have lower levels of vitamin B6. Thus, eating watermelon regularly prevents low mood and anxious thoughts from occurring. Watermelon is not just a summer fruit. It is delicious, nutritious and available year-round!

Blueberries

The blueberry is a very popular berry. It is low in calories but high in fibre, vitamin C and vitamin K. When we are anxious and stressed, our bodies crave vitamin C to help repair and protect our cells. 

Lucky for us, blueberries are packed full of it! Small but mighty, blueberries are bursting with antioxidants, as well, which have been shown to provide anxiety relief. Blueberry bushes pop up all over the West, especially in the northern hemisphere.

Cantaloupe

Cantaloupe is a refreshing and healthful fruit that is at its best in the summer. It contains water and many minerals, vitamins, and antioxidants that can be beneficial as part of a varied diet. These nutrients in cantaloupe all support heart health. Consuming foods rich in potassium can help decrease blood pressure. 

Thus, the chances of developing anxiety, chronic or acute, reduces as well. Anxiety heavily affects the digestive system. Cantaloupe has high water content and provides fibre, which helps prevent constipation, promotes regularity and a healthy digestive tract.

Conclusion

This was an extensive list of the best fruits that you can eat regularly to manage anxiety better. These fruits come packed with important vitamins, minerals, and amino acids that help prevent anxiety attacks. Some of these even have adaptogenic properties.

Fruits mentioned here were Orange, Pineapple, Lime, Papaya, Strawberry, Grapefruit, Tangerine, Cranberries, Bergamot, Lemon, Kiwi, Goji Berry, Mango, Watermelon, Blueberries, and Cantaloupe.

FAQs (Best Fruit for Anxiety)

Citations

• https://econtent.hogrefe.com/doi/full/10.1024/0300-9831/a000589