Anxiety disorders are the most common mental illness in the United States, affecting about 18% of the population every year.(1) Of course, that’s on a regular year. During these unprecedented times, more and more people are feeling anxiety due to high-stress situations.
Good nutrition can play a helpful role during times of stress and anxiety. If your clients are experiencing increased stress and anxiety right now, we are sharing 20 meals you can add to their nutrition plans with four key nutrients that are scientifically proven to help.
Magnesium
Magnesium supplements are often used as a natural treatment for anxiety(2) but many people do not even reach their daily recommended intake of magnesium through diet.(3) Since magnesium regulates neurotransmitters, meeting dietary magnesium requirements can help prevent deficiency-related anxiety from occurring in the first place.(4)
According to the Food & Nutrition Board, the recommended dietary allowance (RDA) of magnesium is about 420 milligrams per day for adult males and 320 milligrams per day for females.
Here are five meals that pack a major magnesium punch:
1. Chocolate Banana Cauliflower N’Oats
This breakfast contains 175 milligrams of magnesium per serving.
Click here to add Chocolate Banana Cauliflower N’Oats to your client’s meal plan in That Clean Life.
2. Cream of Celery & Asparagus Soup
This soup recipe contains 190 milligrams of magnesium per serving.
Click here to add Cream of Celery & Asparagus Soup to your client’s meal plan in That Clean Life.
3. Pressure Cooker Cumin Citrus Black Beans & Rice
This pressure cooker recipe contains 152 milligrams of magnesium per serving.
Click here to add this Pressure Cooker Cumin Citrus Black Beans & Rice to your client’s meal plan in That Clean Life.
4. Kale & White Bean Caesar Salad
This salad contains 177 milligrams of magnesium per serving.
Click here to add this Kale & White Bean Caesar Salad to your client’s meal plan in That Clean Life.
5. Gingerbread Smoothie
This smoothie contains 180 milligrams of magnesium per serving.
Click here to add this Gingerbread Smoothie to your client’s meal plan in That Clean Life.
Vitamin B6
Women are twice as likely as men to experience anxiety overall, but women who consume more vitamin B6 are less likely to experience anxiety.(5) Low B6 may also increase panic attacks(6) so getting enough through diet is an important way to support the body during stress and reduce anxiety.
The recommended dietary allowance of Vitamin B6 is 1.3 milligrams per day for adults.
Here are five meals to help your clients get more B6:
6. Chicken, Asparagus & Sweet Potato
This recipe contains 1.4 milligrams of vitamin B6 per serving.
Click here to add Chicken, Asparagus & Sweet Potato to your client’s meal plan in That Clean Life.
7. Spaghetti Squash, Turkey & Broccoli
This recipe contains 8.3 milligrams of vitamin B6 per serving.
Click here to add Spaghetti Squash, Turkey & Broccoli to your client’s meal plan in That Clean Life.
8. Garlicky Broccoli & Chickpea Pasta
This recipe contains 4.1 milligrams of vitamin B6 per serving.
Click here to add Garlicky Broccoli & Chickpea Pasta to your client’s meal plan in That Clean Life.
9. Savory Arugula & Olive Oatmeal
This savory breakfast contains 7.8 milligrams of vitamin B6 per serving.
Click here to add Savory Arugula & Olive Oatmeal to your client’s meal plan in That Clean Life.
10. Lemon Garlic Tahini Dressing
This salad dressing contains 2 milligrams of vitamin B6 per serving.
Click here to add Lemon Garlic Tahini Dressing to your client’s meal plan in That Clean Life.
Iron
Low iron is a known contributor to anxiety.(7) Women are more likely to experience anxiety and are also more likely to have low iron status.
The recommended dietary allowance of iron is 8 milligrams per day for adult males and 18 milligrams per day for adult females.
Here are five meals high in iron:
11. Pea & Basil Buckwheat Risotto
This recipe contains 7 milligrams of iron per serving.
Click here to add Pea & Basil Buckwheat Risotto to your client’s meal plan in That Clean Life.
12. Warm Peas with Eggs
This simple and affordable recipe contains 5 milligrams of iron per serving.
Click here to add Warm Peas with Eggs to your client’s meal plan in That Clean Life.
13. Ground Beef, Asparagus & Mashed Sweet Potatoes
This recipe contains 6 milligrams of iron per serving.
Click here to add Ground Beef, Asparagus & Mashed Sweet Potatoes to your client’s meal plan in That Clean Life.
14. Liver, Onions & Sage
This recipe contains 8 milligrams of iron per serving.
Click here to add Liver, Onions & Sage to your client’s meal plan in That Clean Life.
15. Sausage & Sauerkraut Skillet
This recipe contains 6 milligrams of iron per serving.
Click here to add Sausage & Sauerkraut Skillet to your client’s meal plan in That Clean Life.
Fiber
Fiber is an important nutrient to reduce anxiety for two reasons. First, it helps to balance blood sugar which helps improve anxiety symptoms.(8) Fiber also feeds gut bacteria to produce short-chain fatty acids which can decrease anxiety.(9)
Women need 25 grams of fiber per day and men need 38 grams of fiber per day.
Here are five meals to help your clients get enough fiber.
16. Coconut Chia Seed Yogurt
This recipe contains 17 grams of fiber per serving.
Click here to add Coconut Chia Seed Yogurt to your client’s meal plan in That Clean Life.
17. Chickpea Flatbread Pizza
This recipe contains 11 grams of fiber per serving.
Click here to add Chickpea Flatbread Pizza to your client’s meal plan in That Clean Life.
18. Hummus & Veggie Wrap
This wrap contains 13 grams of fiber per serving.
Click here to add Hummus & Veggie Wrap to your client’s meal plan in That Clean Life.
19. White Bean, Spinach & Tomato Salad
This bean salad contains 22 grams of fiber per serving.
Click here to add White Bean, Spinach & Tomato Salad to your client’s meal plan in That Clean Life.
20. Chocolate Cauliflower Shake
This smoothie contains 17 grams of fiber per serving.
Click here to add Chocolate Cauliflower Shake to your client’s meal plan in That Clean Life.
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