Which nuts help with anxiety? Your guide to stress-reducing snacks

January 4, 2026 •

4 min read

According to a 2025 Australian study, eating a handful of nuts daily was linked to a 7% lower risk of anxiety in women. Certain nuts are rich in nutrients that support brain health and regulate mood, offering a natural way to potentially reduce feelings of stress and worry. Incorporating the right kind of nuts into your diet can be a small but impactful step toward mental well-being.

Quick Summary

This article explores the specific nuts and the key nutrients they provide to help manage anxiety. It highlights the benefits of omega-3s, magnesium, and selenium found in walnuts, almonds, and Brazil nuts, and provides practical ways to include these snacks in your daily routine.

Key Points

Walnuts are rich in Omega-3s: Their high concentration of omega-3 fatty acids helps reduce inflammation and supports overall brain health, which can positively influence mood.
Almonds provide magnesium: A great source of magnesium, almonds help regulate the nervous system, reduce muscle tension, and assist in serotonin production.
Brazil nuts offer potent selenium: Consuming Brazil nuts in moderation provides a significant dose of selenium, a powerful antioxidant that combats oxidative stress and inflammation linked to anxiety.
Pistachios can lower stress response: Studies show that consuming pistachios can help lower blood pressure and lessen vascular constriction during periods of acute stress.
Nuts are a source of zinc and other vitamins: Many nuts contain zinc and B vitamins, which are crucial for neurotransmitter function and mood regulation.
Moderation and variety are key: Enjoying a mix of different nuts in moderation is the best approach to gain a wide range of beneficial nutrients without consuming too many calories or specific nutrients like selenium.
Dietary changes complement, not replace, treatment: While beneficial, incorporating nuts into your diet is a complementary strategy and should not replace professional medical treatment for anxiety disorders.

The Nutrients in Nuts That Combat Anxiety

Anxiety is a complex condition influenced by various factors, including diet. The consumption of certain nuts can contribute to a healthier nervous system and improved mood due to their specific nutritional profiles. Key nutrients that play a significant role include omega-3 fatty acids, magnesium, zinc, and selenium.

Omega-3 Fatty Acids

Omega-3s, particularly those found in nuts like walnuts, are known for their anti-inflammatory effects. Since chronic inflammation has been linked to increased anxiety, reducing it can help alleviate symptoms. Omega-3s also play a crucial role in brain health by modulating neurotransmitter pathways that are often disrupted in individuals with anxiety disorders. Research suggests that omega-3 intake may be beneficial for managing anxiety.

Magnesium

This essential mineral is involved in over 300 biochemical reactions in the body and is critical for regulating the nervous system. Magnesium deficiency is common and can contribute to increased anxiety, agitation, and fear. Many nuts, especially almonds, are excellent sources of magnesium, which helps calm the nervous system and supports serotonin production—a key neurotransmitter for mood regulation.

Zinc

Zinc is another vital mineral for brain function and mood regulation. Studies have shown that individuals with anxiety may have lower zinc levels, and supplementation can help normalize these levels and reduce anxiety symptoms. Zinc influences the production of GABA, a neurotransmitter that helps calm the brain. Cashews and pumpkin seeds (often used in nut mixes) are particularly good sources of this nutrient.

Selenium

Brazil nuts are a powerful source of selenium, an antioxidant that helps reduce inflammation and oxidative stress, which can worsen anxiety. Selenium also supports a healthy immune system and thyroid function, both of which are important for overall mood and well-being. However, due to the high concentration of selenium, moderation is key.

Nuts with the Most Anxiety-Reducing Potential

While many nuts offer general health benefits, some stand out for their specific contributions to mental wellness:

Walnuts: These are a top choice for their high omega-3 content, which is essential for brain health and fighting inflammation. A study on university students found that eating walnuts daily improved mood and protected against some of the negative effects of academic stress.
Almonds: Rich in magnesium and vitamin E, almonds help relax muscles and provide antioxidants that reduce oxidative stress. Research has shown that regularly consuming nuts, including almonds, is associated with a lower risk of depression.
Brazil Nuts: For selenium intake, Brazil nuts are unmatched. They provide a significant amount of selenium, helping with mood and immune function. The potent antioxidant effects are beneficial for managing stress.
Pistachios: The rhythmic act of shelling pistachios can be therapeutic, and studies have shown that they can lower vascular constriction and blood pressure during stress. They also contain potassium and magnesium, which aid in managing blood pressure.

Comparison of Key Nuts for Anxiety Reduction


Feature	Walnuts	Almonds	Brazil Nuts	Pistachios
Key Nutrient	Omega-3s, antioxidants	Magnesium, Vitamin E	Selenium (very high)	Potassium, Magnesium
Mental Health Benefit	Improves mood, protects against stress	Reduces oxidative stress, relaxes muscles	Boosts mood, reduces inflammation	Lowers blood pressure during stress
Typical Serving Suggestion	Approximately 12-18 halves	Approximately 23 nuts	Consume in moderation due to high selenium	Approximately 49 nuts
Additional Benefit	Enhances cognitive function	Provides healthy fats and fiber	Supports thyroid health	Potential therapeutic shelling effect
Considerations	Also high in Omega-6	Rich in healthy fats and fiber	High selenium content requires moderation	Can be enjoyed salted or unsalted

How to Incorporate Nuts into Your Diet for Anxiety Relief

Adding nuts to your diet can be both simple and delicious. The key is consistency and moderation, as nuts are high in calories. A handful, or about a 1-ounce serving, is typically sufficient.

Here are a few easy ways to include more nuts in your meals:

Morning Boost: Sprinkle chopped walnuts or almonds over your morning oatmeal, yogurt, or in a smoothie. Nut butter on whole-grain toast is another great option.
Snack Smart: Carry a small container of mixed nuts for a quick, mood-stabilizing snack throughout the day. For Brazil nuts, consume in moderation to get your selenium dose.
Salad Topper: Add a crunchy texture to your salads by tossing in some chopped pistachios or walnuts.
Savory Meals: Use ground nuts as a breading for chicken or fish, or add them to stir-fries, curries, or pastas for extra flavor and nutrients.
Homemade Treats: Prepare homemade energy balls with a blend of nuts, seeds, and dried fruit for a healthy dessert option.

Important Considerations

While nuts offer impressive health benefits, it's essential to remember they are not a cure for anxiety. A balanced diet, regular exercise, adequate sleep, and professional medical advice are all crucial components of managing anxiety effectively. Over-consuming nuts, particularly Brazil nuts, can lead to negative side effects due to excessive selenium. Always choose unsalted or lightly salted varieties to avoid high sodium intake, which can negatively impact blood pressure. If you have a nut allergy or concerns about interactions with medication, consult with a doctor or registered dietitian.

Conclusion

Incorporating anxiety-reducing nuts like walnuts, almonds, Brazil nuts, and pistachios into your diet can be a valuable strategy for promoting mental wellness. Their rich content of omega-3s, magnesium, zinc, and selenium supports brain health, regulates mood, and helps the body cope with stress. By enjoying these nutrient-dense snacks in moderation and as part of a balanced lifestyle, you can take a proactive step toward calming your nervous system and fostering greater resilience against anxiety.

Remember that diet is one piece of the puzzle, and while beneficial, it should complement other healthy habits and, if necessary, professional treatment for anxiety. For further insights, exploring the connection between food and mood can provide a holistic approach to managing your well-being.

Disclaimer: This information is for general knowledge and should not be taken as medical advice. Consult with a healthcare professional before making significant dietary changes or using nuts to manage a health condition.

Frequently Asked Questions

Nuts contain several nutrients that can help with anxiety, including omega-3 fatty acids, magnesium, zinc, selenium, and B vitamins. These nutrients support nervous system function, regulate mood, and reduce inflammation.

While several nuts are beneficial, walnuts are often considered beneficial for brain health due to their high omega-3 content. Brazil nuts are also excellent for their high selenium content, but should be eaten in strict moderation.

A daily serving of approximately one handful (about 1 ounce or 30 grams) of nuts is generally recommended. For Brazil nuts, it is important to consume them in moderation due to their high selenium content.

No, nuts are not a cure for anxiety. While they can be a helpful part of a balanced diet and lifestyle, they should be used to complement other anxiety management strategies, not replace professional medical advice or treatment.

Yes, excessive consumption of certain nuts can be harmful. For example, eating too many Brazil nuts can lead to selenium toxicity. Portion control is also important due to their high calorie count, and it's best to choose unsalted options to manage sodium intake.

Magnesium helps calm the nervous system and is involved in the production of serotonin, a mood-regulating neurotransmitter. A deficiency in magnesium has been linked to increased anxiety and agitation.

You can incorporate nuts by snacking on a handful daily, adding them to smoothies, sprinkling them on yogurt or salads, or using nut butters on toast. For a healthy treat, mix nuts with dark chocolate and dried fruit.