From the Guidelines
For severe anxiety/OCD and improved mental health and cognitive function, walnuts combined with dark berries (like blueberries or blackberries) make an excellent vegetarian snack option, as they provide a powerful nutritional combination that supports brain health and function. A daily serving of 1/4 cup walnuts with 1/2 cup berries is recommended, as walnuts contain omega-3 fatty acids, particularly alpha-linolenic acid (ALA), which has been linked to reduced inflammation and improved brain function 1. They also provide magnesium, which helps regulate neurotransmitters that calm the brain. Dark berries contribute antioxidants called anthocyanins that combat oxidative stress in the brain, potentially reducing anxiety symptoms. This snack also contains vitamin E, zinc, and selenium, all supporting optimal brain function.
Some key points to consider when choosing a snack for severe anxiety/OCD and improved mental health and cognitive function include:
- The importance of omega-3 fatty acids, such as those found in walnuts, in reducing inflammation and improving brain function 1
- The role of antioxidants, such as anthocyanins in dark berries, in combating oxidative stress in the brain
- The need for a balanced snack that provides a combination of protein, healthy fats, and complex carbohydrates to help stabilize blood sugar levels and prevent anxiety spikes
- The potential benefits of cognitive behavioral therapy (CBT) and exposure and response prevention (ERP) in treating OCD, as noted in recent studies 1
For maximum benefit, consume this snack daily, preferably mid-morning or mid-afternoon when energy typically dips. The natural sugars in berries provide immediate energy while the protein and healthy fats in walnuts offer sustained fuel, helping to stabilize blood sugar levels which can prevent anxiety spikes. This combination delivers multiple brain-supporting nutrients in a convenient, ready-to-eat form that requires no preparation beyond washing the berries.
From the Research
Nutritionally Dense Vegetarian Snacks for Mental Health
- The most nutritionally dense vegetarian snack for alleviating severe anxiety and Obsessive-Compulsive Disorder (OCD) is not explicitly stated in the provided studies, but some studies suggest that omega-3 fatty acids may have a positive effect on anxiety symptoms 2, 3, 4, 5, 6
- Omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), have been shown to have anti-anxiety effects and may be beneficial for individuals with anxiety disorders 3, 4, 5, 6
- Other nutrient supplements, such as N-acetylcysteine (NAC), methylfolate, and vitamin D, may also have a positive effect on mental health, but the evidence is less clear for their use in anxiety disorders specifically 2, 5
- A vegetarian snack rich in omega-3 fatty acids, such as walnuts or chia seeds, may be a good option for individuals looking to alleviate anxiety symptoms 3, 4, 5, 6
Mechanisms of Action
- The mechanisms by which omega-3 fatty acids exert their anti-anxiety effects are not fully understood, but may involve reduction of inflammation, modulation of brain-derived neurotrophic factor (BDNF), and regulation of cortisol and cardiovascular activity 3
- Omega-3 fatty acids may also modulate the dopaminergic and serotonergic pathways, which are involved in mood regulation and anxiety 4
Safety and Tolerability
- Omega-3 fatty acids are generally considered safe and well-tolerated, with no evidence of serious adverse effects or contraindications with psychiatric medications 2, 4, 5
- Other nutrient supplements, such as NAC and methylfolate, also have good safety profiles, but may interact with certain medications or have adverse effects in certain individuals 2, 5