Childhood anxiety is impacting far too many kids. According to a 2024 National Survey on Children’s Health, 10% of kids in the U.S., and up to 16% of adolescents, struggle with anxiety. Daily nutrition is essential to support brain health and performance for everyone, but for those struggling with anxiety, the foods you eat have the potential to exacerbate or reduce some of the symptoms associated with anxiety. Healthy nutrition is not a replacement for additional interventions and support, but should be considered as a critical aspect in care for anyone struggling with anxiety.
While a higher number of kids are struggling with anxiety, there is a large percentage of those children not receiving interventions or support. In fact, the Anxiety and Depression Association of America estimates that 80 percent of children with a diagnosable anxiety disorder are not getting the treatment they need, which makes starting with understanding the connection between foods and how we feel and function even more important.
Although there are many variables associated with anxiety disorders in children, including genetics and various external factors, there is increasing evidence of a correlation between one's diet and mental health, anxiety and behavior.
The Relationship Between Nutrition and Anxiety
Understanding the relationship between nutrition and anxiety can be a great first step towards making progress in a comprehensive plan to support a child struggling with anxiety.
For the past two decades, research, including meta-reviews, have identified a link between nutrition and anxiety, demonstrating that unhealthy dietary patterns among children were associated with poorer mental. As our understanding of the impact of food and its connection to our emotions deepens, it can help guide our daily choices and habits to support overall health and wellness.
Given that the average age of onset for anxiety is six years of age, early intervention is key. Working to incorporate this nutrition knowledge into your family’s nutrition may help to minimize future concerns and reduce present challenges, and is a strategy you can begin with kids from a very young age and make an impact — starting today!
Alter Your Child's Diet: Foods to Include
One key nutrient believed to impact anxiety levels is magnesium, as showcased in this study. It was found that a magnesium deficiency in mice enhanced symptoms of anxiety, as this mineral helps regulate stress hormones. Some of the best sources of magnesium include, but are not limited to dark leafy greens, nuts, legumes, and seeds.
Zinc is another important nutrient, which is found in cashews, beef, chickpeas, and shellfish — as well as B-complex vitamins, found in everything from avocado to poultry, spinach to bananas. There is also evidence that an increase in omega-3 fatty acids can improve symptoms of anxiety. Some of the best sources include salmon, shrimp, trout, seaweed, hemp seeds, flax seeds, and walnuts.
Foods to Avoid
When it comes to foods and ingredients to avoid, starting with minimizing added sugars can be an impactful place to start. Research has shown that a reduced intake of sugar may not only improve symptoms of anxiety and depression in children, but also increase concentration levels. Avoid simple sugars found in candy, soda, processed foods, and white bread. This will also help your child avoid artificial food dyes, which have been shown to increase hyperactivity and feelings of anxiety.
Supporting Gut Health
Lastly, there has been an explosion in research examining the connection between gut health, the brain, and mood. This relationship is uncovering that changes in gut health can have an impact on symptoms of anxiety.
Our gut is meant to be populated with a wide array of flora, all designed to aid in digestion, nutrient absorption, as well as impact our immune system and brain performance and mood. Many things in our environment and lives can disrupt the delicate balance of our gut - from consuming ultra-processed foods, medications, and restricted eating patterns, our gut flora can be impacted, which in turn can create changes in mood and anxiety, increasing the need to support gut health.
Gut health can also affect serotonin, a neurotransmitter involved in regulating mood, sleep, and digestion. Since 95 percent of your serotonin receptors are located in the gut, disruptions in gut health, in turn, can impact the absorption of serotonin.
To support gut health, increasing the intake of prebiotic and probiotic foods can make a difference. These are foods that help to support a diverse and healthy gut flora. To support gut health, Probiotic foods, including yogurt, sauerkraut, pickles, kombucha, and kefir.
In summary, feeding your child in a way to minimize feelings of anxiety includes a diet focused on whole foods, rich in fruits, vegetables, nuts, seeds, and whole grains, as well as quality sources of meat and fish, while avoiding heavily processed foods that spike blood glucose levels and negatively impact key neurotransmitter levels.
Looking for more information? Here's an excellent guide to support the healthy nutrition choices that can contribute to reducing anxiety.
About Balance 360 Nutrition
Balance 360 nutrition focuses on research-backed recommendations to optimize brain health, development and performance. By providing education and support around our pillars of nutrition we empower you to set a foundation of a brain-healthy lifestyle. Through one-on-one meetings with our nutrition experts we meet you where you are and help you set realistic, achievable goals to elevate your brain health.
Our primary areas of focus consist of fuel, hydration and reducing systemic inflammation. Fuel provides our bodies and brains the nutrients needed to function at an optimal level. Proper hydration affects every cell in our bodies. We work to identify and minimize common dietary drivers of inflammation including added sugars, ultra-processed foods, dyes and artificial sweeteners.
