Anxiety-Soothing Legumes: 9 Types That Can Help Calm Your Nerves
Anxiety is one of the most common mental health issues faced by millions of people worldwide. Although there are many pharmaceutical options available to treat anxiety, more and more people are looking towards natural remedies, including certain foods and supplements.
Legumes in particular have gained attention for their anxiety-reducing potential. These nutritious beans and lentils contain compounds that may help stabilize mood, reduce stress hormones, and promote relaxation.
Here are 9 legumes that have been researched for their calming properties and how they can be incorporated into an anxiety-busting diet.
1. Chickpeas
Chickpeas, also known as garbanzo beans, are perhaps best known for their starring role in hummus. But these nutty legumes contain compounds that may help ease anxiety.
In particular, chickpeas are a good source of vitamin B6, which helps produce neurotransmitters that regulate mood, including serotonin and GABA. They also contain magnesium, a mineral that may help reduce anxiety levels and symptoms when consumed regularly.
Some easy ways to eat more chickpeas include adding them to salads, blending them into hummus or falafel, or roasting them for a crunchy snack.
2. Lentils
With their rich earthy flavor and hearty texture, lentils make a satisfying addition to soups, stews, and veggie burgers. They also provide mood-enhancing nutrients.
Lentils contain plenty of folate, a B vitamin that may help boost levels of serotonin in the brain. They are also packed with magnesium, zinc, and amino acids that play a role in regulating mental health.
Research suggests that increased intake of lentils may help reduce anxiety levels. Try incorporating them into chili, curries, or lentil loafs.
3. Black Beans
As a staple of Latin American and Southwestern cuisines, black beans are prized for their velvety texture and sweet, earthy flavor. They are also rich in nutrients that help stabilize mood.
Black beans are loaded with folate. They also provide magnesium, amino acids, and antioxidant flavonoids that may help promote calm.
Enjoy black beans in burritos, tacos, rice bowls, dips, and soups. Their creamy, soft texture makes them ideal for plant-based dips and spreads too.
4. Green Peas
Unlike chickpeas and lentils, green peas are seeds rather than legumes. However, they share a similar nutritional profile that may benefit those with anxiety.
Green peas contain plenty of vitamin B6 and magnesium, two nutrients involved in regulating mood, focus, and stress levels. They also provide a good amount of zinc, which is important for brain health and mental wellbeing.
Peas are quite versatile. Add them to pasta dishes, sauted veggies, rice pilafs, and salads for an anxiety-fighting crunch.
5. Kidney Beans
Popular in chili, salads, and rice dishes, kidney beans have a kidney shape and reddish-brown color. Their rich, meaty texture and taste make them a favorite plant-based protein.
Kidney beans are loaded with folate, magnesium, and zinc for mood support. They also provide prebiotics, a type of fiber that helps nourish beneficial gut bacteria tied to mental wellbeing.
Use kidney beans as the base for vegan chili, add them to soups and stews, or mix them into a veggie burger patty for an extra nutrient boost.
6. Mung Beans
Most famous for being the main ingredient in bean sprouts, mung beans are also consumed whole in many Asian cuisines.
Studies suggest mung beans may have anxiety-reducing effects. This may be attributed to mung beans' content of magnesium, folate, zinc, amino acids, and mood-regulating flavonoids.
Try adding mung beans to curries and soups. You can also soak them overnight to make smoothies, hummus, or vegan omelets.
7. Pinto Beans
Instantly recognizable by their pink speckled skin, pinto beans are a familiar ingredient in Mexican dishes like tacos, burritos, nachos, and frijoles. Due to their high nutrient content, they may also help relieve anxiety symptoms.
Pinto beans are an excellent source of mood-regulating magnesium, folate, and amino acids. They also contain prebiotics to support gut health, which is closely linked to mental health.
Blend pinto beans into dips and spreads, add them to soups and chilis, or enjoy them Mexican-style with rice, veggies, salsa, and avocado.
8. Soybeans
As soybeans mature in their pods, they swell into large, energy-packed legumes. Soybeans boast an impressive nutrient profile with benefits for stress and anxiety.
Soybeans contain magnesium, amino acids, B vitamins, and antioxidants that may help regulate mood. They are also a source of prebiotics to nourish healthy gut bacteria.
Enjoy soybeans roasted as edamame, added to stir fries, made into soy crumbles for veggie tacos, or blended into soy milk.
9. Adzuki Beans
Used in Asian sweets and desserts, the deep red adzuki bean has a sweet, nutty flavor and soft texture when cooked. It also provides several nutrients tied to better mood and stress resilience.
Like other legumes, adzuki beans supply mood-friendly B vitamins, magnesium, amino acids, zinc, and prebiotics. According to some research, azuki beans may help reduce anxiety levels.
Add adzuki beans to rice dishes, soups, and simmered vegetable medleys. They make a great plant-based protein addition to salads too.
Healthy Ways to Cook Legumes
To maximize the anxiety-soothing benefits of legumes, it's best to prepare them in healthy ways. Here are some tips for cooking legumes:
- Soak beans overnight, rinse, and discard soaking water to enhance digestion and nutrient absorption.
- Cook legumes from scratch instead of canned to reduce sodium.
- Flavor legumes with fresh herbs and spices instead of added salt or fat.
- Pour off liquid after cooking to remove excess starch and gas-provoking compounds.
- Mash or puree legumes into dips, spreads, and bean burgers to boost digestibility.
The Bottom Line
Legumes like chickpeas, lentils, peas, and beans are nutrition powerhouses packed with compounds that may help calm anxiety naturally. Adding legumes to your diet can be an effective way to boost key nutrients like magnesium, B vitamins, zinc, and amino acids.
Aim for 1-2 servings of legumes daily as part of a balanced anxiety-fighting diet. Experiment with different types of legumes and preparation methods to find more creative ways to incorporate them into meals and snacks.
FAQs
Which legumes are best for anxiety?
Some of the top legumes for anxiety include chickpeas, lentils, black beans, kidney beans, and mung beans. These legumes are packed with nutrients like magnesium, amino acids, B vitamins, and zinc that help regulate mood.
How can legumes help with anxiety?
Legumes provide compounds and nutrients that may help control anxiety levels. For example, the magnesium in legumes helps reduce cortisol. The B vitamins aid in serotonin production. Prebiotics feed healthy gut bacteria tied to mental health.
What is the best way to eat legumes for anxiety?
To get the most benefits, eat 1-2 servings of legumes per day. Cook legumes from scratch and flavor them with herbs instead of salt. Mash or puree legumes for better digestion. Avoid canned varieties high in sodium.
Do legumes cause anxiety?
Legumes are generally well tolerated and beneficial for anxiety. However, some people may experience digestive issues after eating legumes that can worsen anxiety temporarily. Proper preparation methods like soaking, adequate cooking, and mashing can improve digestibility.
What other foods help with anxiety?
In addition to legumes, other helpful foods for anxiety include fatty fish, dark chocolate, yogurt, turmeric, green tea, and citrus fruits. A balanced diet with vegetables, plant proteins, healthy fats, and probiotics can help keep anxiety in check.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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