Anxiety disorders are among the most common mental health conditions worldwide. In the United States alone, over 19% of adults experience anxiety disorders each year (1). With rising rates of anxiety, many people are looking for natural remedies, like dietary changes, to help relieve symptoms.
One food that has been claimed to help reduce anxiety is carrots. Carrots are low calorie root vegetables that are packed with nutrients like vitamin A, vitamin K, potassium, and antioxidants (2). Some studies have found a connection between carrot intake and lower anxiety levels.
How could carrots reduce anxiety?
There are a few ways that carrots may help reduce anxiety:
Vitamin A
Carrots are an excellent source of vitamin A and its precursor, beta-carotene. Vitamin A plays an important role in brain health and function (3). Some research indicates that vitamin A deficiency may be linked to higher anxiety levels (4).
Antioxidants
Carrots contain antioxidants like beta-carotene, alpha-carotene, lutein, and lycopene. These compounds help fight oxidative stress in the brain. Oxidative stress occurs when unstable molecules called free radicals accumulate. High levels of oxidative stress may contribute to anxiety development (5).
Magnesium
Carrots provide magnesium, a mineral involved in neurotransmitter signaling and stress response regulation. Low magnesium levels are associated with increased anxiety symptoms (6).
Potassium
As a good source of potassium, carrots may help regulate anxiety by controlling nerve impulses and heart rate. Deficiencies in potassium have been linked to higher anxiety in some studies (7).
Digestive benefits
The fiber in carrots promotes healthy digestion, which ensures proper absorption of mood-regulating nutrients. There is a strong connection between the gut and brain, and imbalances in gut bacteria are found in those with anxiety disorders (8).
What does the research say?
A number of studies have analyzed the effects of carrots on anxiety levels with mixed results:
Animal studies
Studies in mice have found carrots to exert anxiolytic (anti-anxiety) effects:
- Beta-carotene supplements reduced anxiety behaviors in mice by influencing neurotransmitter systems involved in the stress response (9).
- Extracts from black carrot tissue culture lowered anxiety in mice under stressful conditions (10).
Human studies
In humans, the evidence is less clear:
- A study in 178 volunteers found that higher beta-carotene levels were associated with lower anxiety levels (11).
- However, randomized controlled trials using beta-carotene supplements for 1-2 months did not significantly reduce anxiety in medical students (12, 13).
- An observational study in 9,508 adults did not find a relationship between dietary beta-carotene intake and anxiety risk (14).
Overall, there is some evidence from animal and observational studies that carrots and their nutrients may offer antianxiety benefits. However, results from clinical trials are inconclusive.
Do carrots reduce anxiety? The bottom line
Based on current research, it is possible but not conclusive that carrots may help reduce anxiety symptoms. More human randomized controlled trials directly analyzing the effects of carrot intake on anxiety are needed.
Carrots are an extremely healthy addition to any diet, providing vitamin A, antioxidants, fiber, and more. While eating more carrots likely supports overall mental health, relying on them alone is unlikely to significantly reduce anxiety.
For managing anxiety, adopting healthy lifestyle habits like a nutrient-rich diet, stress management, sleep hygiene, regular exercise, and cutting back on stimulants like caffeine is key. If lifestyle changes do not help manage symptoms, consulting a mental health professional for therapy and/or medication may provide additional relief.
Tips for using carrots to support anxiety relief
While more research is still needed, eating more carrots may aid anxiety management through their brain and gut-supporting nutrients. Here are some tips for using carrots to promote calm:
- Enjoy carrots raw with hummus for a filling, crunchy snack.
- Add shredded carrot to salads, slaws, soups, and grain bowls.
- Roast carrot sticks and season with fresh herbs and spices.
- Make fresh carrot juice and combine with other veggies like kale or beets.
- Mix grated carrot into muffins, breads, or cake batters when baking.
- Try this Carrot Cake Overnight Oats recipe for an anxiety-busting breakfast.
Carrot Cake Overnight Oats
Ingredients:
- 1/2 cup old-fashioned oats
- 1/2 cup milk of choice
- 1/2 cup grated carrots
- 1 tbsp chia seeds
- 1 tsp cinnamon
- 1 tsp vanilla
- 2 tsp maple syrup or honey
- 1/4 cup raisins or chopped walnuts (optional)
Instructions:
- In a mason jar or container, combine oats, milk, carrots, chia seeds, cinnamon, vanilla and sweetener.
- Stir well, cover and refrigerate overnight.
- In the morning, top with raisins or walnuts if desired.
Other diet and lifestyle tips for anxiety
While diet plays a role, managing anxiety usually requires multiple lifestyle strategies. Here are some other tips for coping with anxiety symptoms:
Increase omega-3s
Omega-3 fatty acids like those found in fish and flaxseeds have been shown to reduce anxiety. Aim for at least 2 servings of fatty fish like salmon per week (15).
Limit caffeine
Consuming too much caffeine from coffee, tea, soda and energy drinks can worsen anxiety symptoms. Limit intake to no more than 400mg daily (16).
Increase magnesium intake
Food sources high in magnesium like nuts, seeds, legumes, leafy greens and avocado may help provide relaxation. Magnesium supplements may also be beneficial (6).
Try herbal teas
Sipping on relaxing herbal teas like chamomile, lavender, passionflower, or valerian root daily may help reduce anxiety. However, check with your doctor first if taking medications (17).
Get enough vitamin D
Optimize vitamin D levels through safe sun exposure, fortified foods, and supplementation if needed. Low vitamin D status is associated with anxiety risk (18).
Exercise regularly
Aim for 150 minutes of moderate exercise like brisk walking or 75 minutes of vigorous exercise like running weekly. Exercise is proven to significantly decrease anxiety symptoms (19).
Try mindfulness practices
Meditation, deep breathing, and yoga can activate the body’s relaxation response to counter the fight-or-flight response. Just 15 minutes daily can help calm anxiety (20).
Get enough sleep
Not getting 7-9 hours of quality sleep per night negatively impacts mental health. Establish proper sleep hygiene like limiting screen time before bed (21).
Consider therapy
Speaking to a therapist or counselor can help you get to the root of anxiety triggers. Cognitive behavioral therapy (CBT) is commonly used for anxiety treatment (22).
The bottom line
Some evidence indicates carrots could potentially help lower anxiety levels through their brain and gut supporting nutrients. However, more research in humans is needed on the direct effects of carrot consumption on anxiety.
While eating more carrots as part of an overall healthy diet may support anxiety relief, the most effective strategies typically involve a holistic approach. This includes dietary changes, lifestyle habits, stress management techniques, therapy, and medications if needed.
If you are experiencing significant anxiety that is interfering with daily life, be sure to speak to your doctor or a mental health professional. With the right treatment plan, anxiety is a highly manageable condition.