Stress has serious effects on our general health, increasing the risk for chronic diseases and affecting our body, feelings, thoughts and behavior. So it only comes natural to seek relief, especially when we can’t avoid stressful situations. Luckily, there are several foods and beverages that can help you better cope with stress. Let’s find out more about them and their stress-relieving qualities.
- Matcha powder
Very popular in the health world, matcha powder contains L-theanine, a well-known amino acid that has stress-relieving properties. This theanine-rich green tea can help your brain achieve a feeling of calm and well-being by increasing the levels of serotonin and dopamine and reducing the symptoms of anxiety.
- Swiss chard
One of the healthiest leafy greens, this veggie contains stress-fighting nutrients like magnesium which is very important when dealing with stress. People who have magnesium deficiency experience more often panic attacks and anxiety since stress is depleting the body’s magnesium stores. One single cup of cooked swiss chard contains 36% of your recommended intake of magnesium.
- Sweet potatoes
Whenever you’re stressed your cortisol levels increase leading to inflammation, pain and a lot of associated diseases. Sweet potatoes are a nutrient-rich source of carbs that can lower the levels of cortisol and fight its adverse effects.
- Kimchi
Kimchi is a fermented food made from napa cabbage and some type of radish called daikon that is packed with probiotics. All fermented foods contain high amounts of minerals, vitamins and antioxidants and have great beneficial effects on your mental health. They balance the microbiome which can have a great influence on your mood. Studies even suggested that fermented foods can reduce social anxiety as well.
- Artichokes
Another great source of probiotics but also a rich source of fiber, potassium, Vitamin C and K and magnesium, artichokes feed the friendly bacteria in your gut and reduce the levels of stress. So, if you want to help your brain overcome fear and worry but also to relax and improve your sleep patterns, add more artichokes in your diet.
- Organ meats
All organs from liver to heart and kidneys contain a lot of essential vitamins for stress control. They have high amounts of B vitamins, folate and riboflavin that are increasing the production of serotonin and dopamine. The two hormones are responsible in regulating your mood.
- Eggs
Considered to be nature’s multivitamin, eggs have an impressive nutrient profile. They contain minerals, vitamins, antioxidants and amino acids that your body need to fight stress but also high amounts of choline, an important nutrient that aids stress response and boosts mood.
- Shellfish
All shellfish including oysters, mussels and clams contain mood-boosting compounds like taurine and other amino acids that are needed to produce dopamine. Studies have shown that taurine is great also against depression not only for regulating stress response. More than this, shellfish contain manganese, copper, selenium, zinc and Vitamin B12 – all great against anxiety and depression symptoms.
- Acerola cherry powder
These cherries contain 50%-100% more Vitamin C than the citrus fruits and Vitamin C is know to be a great antioxidant that fights oxidative stress. Linked also with lower levels of stress and depression, acerola cherries can elevate your mood and help you better cope with stressful situations.
- Fatty fish
Incredibly rich in omega-3 fats and Vitamin D, salmon, sardines, herring and mackerel can help your body reduce stress and improve your mood. Omega 3 is essential for the health of your brain and linked to decreased anxiety and depression, Vitamin D, on the other hand plays a crucial role in stress regulation too.
- Parsley
Another great herb known to fight oxidative stress-parsley is rich in antioxidants like carotenoids, volatile oils and flavonoids that reduce inflammation which is quite high in those who suffer from chronic stress.
- Garlic
Garlic can too reduce the symptoms of depression and anxiety because it contains sulfur compounds that can increase the levels of glutathione. This important antioxidant helps your body fight against stress, enhancing your immune system and warding off the free radicals in your body.
- Tahini
Made from sesame seeds, this spread contains L-tryptophan, a mood regulating amino acid can increase the levels of dopamine and serotonin, this easing symptoms of depression and anxiety.
- Broccoli
All cruciferous vegetables are known for their health benefits. They are concentrated sources of nutrients that have neuroprotective properties and have calming effects on your mind. Broccoli contain magnesium, Vitamin C, folate and sulforaphane – all linked to enhanced mood and improved mental health.
- Chickpeas
These delicious legumes are packed with stress-fighting minerals and vitamins like potassium, magnesium, copper, manganese and B vitamins but they also contain L-tryptophan – that mood regulating neurotransmitter that can improve your mental performance and help you experience less stress.
- Chamomile tea
Used for centuries as a natural stress relief, chamomile extract can reduce the symptoms of depression and anxiety and help you improve your sleep patterns. Studies have shown that 1.5 grams of chamomile extract can reduce salivary cortisol and promote restful sleep in people who suffer from anxiety.
17. Blueberries
Blueberries contain high flavonoids with strong antioxidant and anti-inflammatory properties and they have a great number of health benefits among which a better mood. They contain nutrients with neuroprotective effects and they reduce stress-related cellular damage and inflammation.
All these foods can help you reduce stress so try add them to your diet to naturally fight against this invisible enemy of your general health.
