30 Foods Rich in Flavonoids to Fight Anxiety

March 11, 2019
There are many foods rich in flavonoids that are not only healthy and delicious to eat, but also help you reduce anxiety thanks to their chemical makeup.

We all know that dark chocolate works wonders for reducing bouts of anxiety. Did you know that dark fruits, like blueberries or cherries, can also help? You may have been surprised by the title of this article. What do foods rich in flavonoids have to do with fighting anxiety?

The truth is, there is a very special connection. A team from Emory University and The Autonomous University of Barcelona (Spain), indicated that a compound known as 7,8-dihydroxyflavone contains flavonoids that are very effective at reducing anxiety.

You might like: 9 Foods that Naturally Reduce Anxiety

There are many flavonoid supplements that are already available or soon to be on the market. However, in the mean time, we can consume foods rich in flavonoids to take advantage of the benefits.

Of course, if all you eat are 8 strawberries a day, the amount of 7,8-dihydroxyflavone you could get from that is pretty negligible, but it’s a start. It’s a good idea to think about a supplement rich in nutrients, while still being natural.

We are positive that these suggestions are going to help.

30 Foods Rich in Flavonoids to Fight Anxiety

Cocoa beans

  • Could there be any better food than cocoa beans? They’re delicious! When eaten in moderation, along with a balanced diet, they can be extremely beneficial since they’re rich in flavonoids. In fact, a lot of people already know that it was historically used as medicine. It was used as a therapy to improve moods and to treat a variety of diseases.
  • Its antioxidant levels are very high, so it is great for improving heart health.


  • Elderberries are rich in flavonoids and vitamin C, and therefore stand out as a great daily supplement for reducing daily anxiety.
  • You also can’t forget that they are a natural source of nutrients, especially all the B-complex vitamins: B1, B2, B5, B6, and folic acid. Additionally, they have a cleansing and detox effect.
  • They create a wonderful antioxidant effect and help improve the immune system.
  • Also, they are available at pharmacies as a pill.

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Foods rich in flavonoids blueberry juice blueberries

We all know that it’s not always easy to get good blueberries at the supermarket. However, they are one of the healthiest and most medicinal foods around. Not only do they have a ton of benefits, but they’re interesting as well:

  • Blueberries are rich in anthocyanins and carotenoids.
  • The flavonoids in blueberries have a powerful antioxidant effect which is capable not only of neutralizing free radicals but also in relaxing the body and improving blood circulation.
  • Blueberries are anti-inflammatory and antibacterial. As a result, they help cleanse the body of toxins and strengthen the immune system.
  • If you suffer from stress and heightened anxiety, the cortisol in your blood will alter your basic functions. However, if you were to eat blueberries regularly, these effects will subside, thereby raising the body’s natural defenses.
  • However, try to avoid blueberry jam because it is high in sugar.

Carob flour

This type of flour is a healthy, natural, and highly recommended alternative to classic white, refined flours, which are harmful to health.

  • Carob flour comes from the carob bean and can be found in natural food markets.
  • This is an energetic food, rich in proteins and minerals, like calcium, iron and phosphorous.
  • It is rich in vitamins A, B1, B2, B3, C, and D.
  • It is perfect for Celiacs or those with gluten sensitivity and it is also low in fat (3%).
  • Mixed with blueberry juice it stimulates kidney function. Additionally, it is a powerful natural antioxidant.

White tea

Cup of white tea rich in flavonoids

Did you know that white tea has the highest amount of antioxidants of any natural drink? White tea is more beneficial than green tea in this respect: it is rich in flavonoids and has much less caffeine.

Therefore, rather than getting you energized, it is a natural infusion to fight day to day anxiety. It has a light and delicate flavor, so go ahead and get some at your herb store. Try to make sure that the leaves are silver in color…they’re better!


How about making an arugula salad with raisins and pineapple? This food is both healthy and will help give you energy while reducing your anxiety.

  • Arugula has a powerful antioxidant effect and is also rich in folic acid and vitamin B. As a result, it helps prevent premature mental aging.
  • It is rich in vitamin K, an element that helps strengthen bones and the brain.
  • Arugula is a digestive aid, a highly nutritious food, and it does not contain fats.
  • It strengthens the immune system thanks to its vitamin C content.

Acai berries

Their scientific name is Euterpe oleracea.  They receive a different name in each region. Have you ever tried them? Is there any way you can find acai berries in your grocery store?

If so, then get them. Eat them regularly (6 to 8 berries a day) because they are a great remedy for treating mild anxiety and nervousness:

  • They improve rest and night, relax the body, and clear the mind, releasing physical tensions.
  • They accelerate the metabolism and strengthen the immune system.
  • Additionally, acai berries improve the health of your hair, skin, and nails.
  • They regulate blood pressure and healthy cholesterol.
  • Furthermore, acai berries detoxify and cleanse the body.

More Foods Rich in Flavonoids

Garlic cloves and plant

  • Apples (with the skin)
  • Broccoli
  • Capers
  • Onions
  • Strawberries
  • Red grapes
  • Basil
  • Garlic
  • Brussels Sprouts
  • Spinach
  • Fennel
  • Cherries
  • Lemons
  • Oranges
  • Yellow peppers
  • Red wine
  • Soy beans
  • Dill
  • Thyme
  • Cilantro
  • Mint
  • Chamomile
  • Anise
  • Walnuts
  • Raisins

Enjoy these 30 delicious foods rich in flavonoids.

  • Fernández, SP, Nguyen, M., Yow, TT, Chu, C., Johnston, GAR, Hanrahan, JR, y Chebib, M. (2009). Los glucósidos flavonoides, mirricitrina, gosipina y naringina ejercen acción ansiolítica en ratones. Neurochemical Research , 34 (10), 1867-1875. https://doi.org/10.1007/s11064-009-9969-9
  • Toumi, M. L., Merzoug, S., Baudin, B., & Tahraoui, A. (2013). Quercetin alleviates predator stress-induced anxiety-like and brain oxidative signs in pregnant rats and immune count disturbance in their offspring. Pharmacology Biochemistry and Behavior107, 1–10. https://doi.org/10.1016/j.pbb.2013.03.009