Your mental health is important and should never be ignored. If you are prone to anxious feelings, tension, and stress, odds are that you’ve looked into ways to find relief. And braceyourhealth wants to support you in your quest to ease anxiety. That’s why we’ve put together this list of foods that can promote and improve your mental health.

1. Pumpkin Seeds

Their superpower against anxiety lies in potassium and zinc. The potassium helps to regulate blood pressure and the electrolyte balance. And zinc is a mineral that helps to keep your mood in check. It’s an essential building block of brain and nerve development. You may be surprised to learn that the brain regions that are responsible for our emotions store the largest amounts of zinc in the body.

2. Brazil Nuts

These highly sought after nuts are high in selenium and are thought to improve mood by reducing inflammation. And a little goes a long way. Just four grams of these nuts fulfill the recommended daily amount. In fact, if you are lacking in this important antioxidant mineral, you may be more prone to depression and anxiety.

3. Chamomile

Chamomile is a common herb that is very gentle and effective. It can help to calm digestive issues and dispel anxiety. Chamomile is nervine, which means that it acts on the nervous system to help reduce stress, tension, and anxiety.

4. Blueberries

Packed full of antioxidants, vitamins, and minerals, blueberries are a small and low-calorie way to ease your anxiety. With all of its phytonutrients and antioxidants, the humble blueberry is able to relieve stress. Other antioxidant-rich fruits foods can also help to reduce anxiety, like peaches, other berries, beets, and beans.

5. Yogurt

Yogurt typically contains probiotics, which can be helpful in balancing your gut health. Since so much of your immune system and your enteric nervous system are housed in your gut, yogurt can help to harness anxiety while boosting your immunity. Now you know why you get “butterflies in your stomach,” when you’re nervous or anxious. Your second brain in your gut.

6. Fatty Fish

Salmon, sardines, and herring are just a few types of fatty fish that can help to quiet anxiety. Their high concentrations of omega-3 fatty acids are what make them so helpful in the fight against anxiety. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are two fatty acids that directly affect the brain and help regulate neurotransmitters. Just two to three servings a week can boost your fatty acid levels and your mood.

Anxiety is never any fun to deal with, but it helps to know that you are not powerless against anxiety. There are physical things, like special breathing techniques, that you can employ. There are prescription drugs that can help. And there are many foods that you can add to your diet that can support your fight against anxiety. It’s always a good idea to eat a balanced diet, but you should consult your medical care provider before making major changes to your dietary routine.