From the Guidelines
For severe anxiety/OCD and cognitive function improvement, a nutritionally dense vegetarian snack combining walnuts, dark chocolate, and blueberries would be most beneficial, as supported by the concept of omega-3 fatty acids and antioxidants in reducing inflammation and improving brain health 1.
Key Components of the Snack
- Walnuts contain omega-3 fatty acids (particularly alpha-linolenic acid) that support brain health and reduce inflammation associated with anxiety.
- Dark chocolate provides flavanols and small amounts of caffeine that improve blood flow to the brain and enhance focus, while also boosting serotonin and endorphin levels to improve mood.
- Blueberries are rich in antioxidants that protect brain cells from oxidative stress and contain vitamin C which helps reduce cortisol levels during stressful situations.
Recommended Serving Size
A daily serving of 1/4 cup walnuts, 1 ounce of 70%+ dark chocolate, and 1/2 cup blueberries provides an optimal balance of brain-supporting nutrients.
Timing of Consumption
For maximum benefit, consume this snack mid-morning or mid-afternoon when energy typically dips.
Mechanism of Action
The combination of healthy fats, antioxidants, and natural compounds in these foods supports neurotransmitter function, reduces inflammation, and provides steady energy for the brain, potentially helping manage anxiety symptoms while supporting cognitive performance, as hinted by the importance of omega-3 fatty acids in cardiovascular health and cognitive function 1, although the specific application to anxiety and OCD is not directly addressed in the provided studies, the general principle of using nutrition to support brain health is relevant.
Consideration of Other Evidence
While other studies, such as the 2001 update on preventing heart attack and death in patients with atherosclerotic cardiovascular disease 1, mention omega-3 fatty acids as an adjunct for high triglycerides, the most recent and highest quality study 1 provides the basis for recommending a vegetarian snack rich in omega-3 fatty acids and antioxidants for improving severe anxiety/OCD and cognitive function.
From the Research
Nutritionally Dense Vegetarian Snacks for Anxiety and Cognitive Function
- Omega-3 fatty acids have been shown to reduce anxiety symptoms and improve cognitive function 2, 3, 4, 5, 6
- A diet rich in essential vitamins, minerals, and omega-3 fatty acids can help alleviate symptoms of anxiety disorders, including Generalized Anxiety Disorder (GAD) and Obsessive-Compulsive Disorder (OCD) 2, 3, 6
- The Mediterranean diet, which is high in omega-3 fatty acids, has been found to reduce cognitive decline and improve symptoms of anxiety 3, 5
Key Nutrients for Anxiety and Cognitive Function
- Omega-3 fatty acids: found in foods such as walnuts, chia seeds, and flaxseeds 3, 4, 5, 6
- B vitamins: found in foods such as leafy greens, legumes, and whole grains 5
- Vitamin D: found in foods such as fortified plant-based milk and mushrooms 5, 6
- Probiotics: found in foods such as fermented vegetables and probiotic-rich plant-based yogurt 5