7 Best Recipes of Smoothies For Anxiety

Are you feeling stressed out? Do not worry because we have you covered with amazing recipes of smoothies for anxiety. ¹
Suffering from anxiety or stress is very common these days. So do not worry if, at the moment, you are going through anxiety issues because you are not alone.
According to global estimation in 2021, nearly 284 million people suffer from anxiety disorders. But the good thing is that there are various ways in which you can take care of your mental health.
One of the simplest ways is to adopt nutritional diets. This helps because stress and your eating behavior directly connect, which has been proven in various studies.
Certain foods may help you ease your anxiety and can be beneficial in improving your mental health. And one of the easiest ways to incorporate all of the essential nutrients into your diet is to switch to drinking smoothies.
So, in this article, we will introduce you to some amazing recipes for smoothies for anxiety.
Word of Caution: Anxiety disorders², and stress issues are matters of serious concern. Smoothies or any dietary intake is not a permanent solution; it is just a natural approach. Always seek professional help when necessary.

1. Ingredients that Have Anti-anxiety Effects

Before checking out the recipes, let us first see a few ingredients that have anti-anxiety effects.

1.1. Cherries

Cherries are a strong source of antioxidants. One of the major reasons to develop anxiety is said to be related to lower levels of antioxidants.
So, taking up foods that are rich in antioxidants might help reduce anxiety.

1.2. Almonds

Studies show that magnesium supplementation has a significant role in treating mild anxiety issues. And almonds are a good source for that.
A handful of almonds is sufficient to provide 15-20% of the recommended daily magnesium intake.

1.3. Leafy Greens

Green leafy vegetables such as Swiss chard, spinach, and kale are highly nutritious. They contain high amounts of antioxidants such as kaempferol and quercetin.
These help with mood and reduce stress.
So these are just a few ingredients that can be used as supplements to help reduce anxiety. There are many more such as blueberries, kiwi, pumpkin seeds, turmeric, and so on.

2. 7 Tasty Recipes of Smoothies For Anxiety

Now let us finally check the 7 Amazing Recipes of Smoothies For Anxiety.

2.1. Pumpkin Spice Smoothie

You must have tried or at least heard about the popular caffeine-induced drink, pumpkin spice latte. How about switching it with something more delicious and nutritious, like a pumpkin spice smoothie?

This smoothie will give you all the pumpkin spice flavors, with additional healthy fats and proteins and, of course, minus the caffeine.
Pumpkin contains beta-carotene³, which acts as a precursor to Vitamin A production in the body. And Vit-A is essential for brain functioning. It is also rich in minerals such as zinc and potassium, which are vital for reducing anxiety and stress.
Apart from pumpkin, other ingredients in this smoothie, such as spices, are refreshing and great for digestion.

Ingredients:

• 1 cup coconut milk
• 1/2 cup pumpkin puree
• 3/4 tablespoon cinnamon powder
• 1 banana
• 1/2 cup steamed & frozen cauliflower florets
• 1/8 tablespoon ginger
• pinch of nutmeg, cloves, and allspice
• pumpkin seeds
• 1 tablespoon almond butter

Process:

The process is always very simple. Place all the ingredients into your blender, and let it blend for 2 minutes.
You can use pumpkin seeds to serve at the top. Enjoy.

2.2. Almond-Green Smoothie

The next recipe for smoothies for anxiety is the Almond-Green Smoothie. 
As already mentioned, both almonds and green leafy vegetables are good supplements to ease anxiety. And there’s nothing better than having them together in a delicious way.

Almonds are beneficial to people suffering from mild to moderate anxiety symptoms. This is due to the reasons we have already mentioned above.
Now, let us check the ingredients we will need to make these smoothies for anxiety. Also, this is one of the most healthy smoothie recipes.

Ingredients:

• handful of almonds
• 1 cup unsweetened almond milk
• 1/2 avocado
• 1 tablespoon almond butter
• 1 banana
• 1 cup baby spinach
• 1/2 tablespoon vanilla extract

Process:

First, slice a banana and freeze it for a day. Next, scoop out the avocado flesh. Put everything into your blender, and blend until you get a smooth and creamy texture.

2.3. Lavender Smoothie

One of the tastiest smoothies for anxiety is a healthy lavender smoothie. Give your taste buds a new aroma with this simple and nutritious smoothie.

Research suggests that lavender has aromatherapy effects. It is uplifting and very soothing, which in turn helps reduce stress and anxiety.

Ingredients:

• 1 tablespoon dried lavender
• 1 and 1/2 Banana
• 1/2 apple
• 1 tablespoon chia seeds
• 2 cup blueberries
• 1/2 cup coconut water
• 1 tablespoon lemon juice
• 1 tablespoon honey

This recipe is light, tasty, gluten-free, and aromatic.

Process:

Simply place all the ingredients into your blender. Blend well until fully mixed.

2.4. Kiwi Banana Smoothie

This is a super quick recipe for smoothies for anxiety. You can make this smoothie with the least ingredients.
Kiwis are rich in Vit-C and antioxidants, and they also carry tryptophan, an amino acid that the body turns into serotonin, the “happiness hormone.”

Ingredients:

• 1/2 cup of water
• 2 bananas
• 3-4 peeled kiwifruits

Process:

First, peel the fruits, then add all the ingredients one by one to the blender and blend well for about 1 minute.
Pour into a glass and enjoy one of the simplest and easiest smoothies for anxiety.

2.5.   Dark Chocolate Smoothie

Dark chocolate contains certain plant compounds such as flavanols which act as antioxidants. It is also a good source of magnesium.
And it provides a large amount of tryptophan ⁴which boosts your serotonin level.

Word of caution:  The caffeine in chocolate can make your anxiety issues go worse. So, please do not overdo it.

Ingredients:

• 4-5 pieces of dark chocolate (70% cocoa)
• 1 cup Swiss chard
• 1/2 cup raspberries
• 1 cup unsweetened cashew milk
• 1/2 avocado
• ice cubes (as much as you like)

Process:

Place all the ingredients into the blender and blend well until rich and creamy.

2.6. Coconut and Pumpkin Seed Smoothie

Pumpkin seeds are rich in potassium & magnesium and are heavily packed with L-Tryptophan. Also, pumpkin seeds are rich in fiber which promotes good brain health.⁵

And a good amount of magnesium intake helps you stay calm. So, this smoothie can boost your mood.

Ingredients:

• 1 tablespoon pumpkin seeds
• 1 banana
• 1 cup spinach
• 1/2 avocado
• 1 cup coconut water
• 1 teaspoon cinnamon
• 1 tablespoon raw honey (optional)

Process:

Put everything together in the blender and mix well. You can also add a handful of raw oats if you like.

2.7. Mixed Smoothie

A smoothie made of many ingredients rich in vitamins, minerals, and protein is for sure one of the best smoothies for anxiety.

This mixed smoothie contains a majority of the ingredients that are beneficial for reducing stress and anxiety. And when they are all blended into one, your taste buds are in for a great surprise.
Avocados contain folic acid, which is full of selenium that helps protect the body from harmful free radicals.

Ingredients:

• 1/4 avocado
• 1 cup spinach
• 1 cup blueberries
• 3-4 almonds
• 1 teaspoon fresh turmeric
• 1 teaspoon fresh ginger root
• 1/2 cup cold and brewed green tea
• 1 cup almond milk

Process:

Add all the listed ingredients and blend until smooth and creamy.

2.8. Flax Seeds, Almond Milk, and Pumpkin Seeds Smoothie

Flax seeds are the most popular source of high amounts of magnesium. They are also rich in vital hormonal balance substances, such as antioxidants and Omega 3 fatty acids. Hormonal balance plays a key role in navigating our moods and anxiety.
https://www.youtube.com/watch?v=vq6Oqcw9728
Whereas almond milk is a healthier milk choice with low calories and added nutrients such as Vit-D, calcium, and magnesium.
Let us now see how to prepare this kind of smoothie for anxiety.

Ingredients:

• 1 and 1/2 cups almond milk
• 2 tablespoons of golden flax seeds
• 25g of pumpkin seeds
• 1 piece orange

Process:

First, peel off the orange. Add the flax seeds, pumpkin seeds, and orange into the blender and blend well. Next, add the almond milk and blend again for about 30 seconds.
Tasty, healthy smoothies for anxiety, ready in less than 2 minutes.

2.9. Nuts & Beets Smoothie

Nuts & Beets Smoothie is the last recipe on the list of smoothies for anxiety. Here’s how it might help:
Vegetables such as spinach, beets, and kale are rich in antioxidants. And nuts like cashews are rich in polyphenols and carotenoids, the two major classes of antioxidants.

Ingredients:

• 1 small beet
• 1 cup spinach
• 1/2 cup cashews
• 1 cup unsweetened cashew milk
• 1/2 inch chunk of ginger root
• ice cubes (optional)

Process:

Put all the ingredients together in the blender and blend until creamy and smooth. Serve fresh.

3. Final Words

These smoothies for anxiety that we have listed are healthy, and you’ll not have to worry about unnecessary calories.
Try to intake more and more food items rich in potassium, magnesium, antioxidants, and B-complex vitamins. These elements play different roles in enhancing your mood and reducing anxiety at large.
As already mentioned before, these smoothies for anxiety can never be your permanent solution. They can only help ease mild symptoms. So if you feel your symptoms require immediate attention, kindly seek professional help.

4. FAQs

4.1 What Ingredients in Smoothies Can Make Anxiety Worse?

Some smoothie components might indeed exacerbate anxiety. These consist of alcohol, sugar, and caffeine. The stimulant caffeine can exacerbate anxiety symptoms, and alcohol and sweets can alter blood sugar levels and lead to mood swings.

4.2 Can Smoothies be Used Instead of Anxiety Medications?

Smoothies shouldn’t be used in place of anxiety medicine. They shouldn’t be the only method of treating anxiety, even if they can be a beneficial adjunct to a good diet and lifestyle. It is crucial to consult a healthcare provider if you are showing signs of anxiety so that you can get the right treatment.

4.3 How Frequently Should I Have Smoothies to Lessen Anxiety?

There is no particular schedule for drinking anxiety-relieving smoothies. However, regularly including them in your diet can be good for your general health and well-being. An array of fruits and vegetables, whole grains, lean meats, and healthy fats are all vital components of a balanced and diverse diet that should be maintained.
 

1. Werner-Gray, Liana. Anxiety-Free with Food: Natural, Science-Backed Strategies to Relieve Stress and Support Your Mental Health. Hay House, Inc, 2020. ↩︎
2. Kessler, Ronald C., et al. “Epidemiology of anxiety disorders.” Behavioral neurobiology of anxiety and its treatment (2010): 21-35. ↩︎
3. Johnson, E. J., and R. M. Russell. “Beta-carotene.” Encyclopedia of dietary supplements. 2nd ed. London and New York: Informa Healthcare 2010 (2010): 115-20. ↩︎
4. Moffett, John R., and MA ARYAN Namboodiri. “Tryptophan and the immune response.” Immunology and cell biology 81.4 (2003): 247-265. ↩︎
5. Berding, Kirsten, et al. “Diet and the microbiota–gut–brain axis: sowing the seeds of good mental health.” Advances in Nutrition 12.4 (2021): 1239-1285. ↩︎

Last Updated on July 22, 2024 by Sathi Chakraborty, MSc Biology