STRESS RELIEF : 16 Terrific and Proven Foods to Help Relieve Stress
If you are feeling stressed, want to overcome it , there are certain foods and beverages to seek relief.
Stress can take a serious toll on your physical and mental health. In fact, it may increase your risk of conditions like heart disease and depression.
So there are certain foods and beverages may have stress-relieving qualities naturally.
Here are some stress-relieving foods and beverages to add to your diet.
1. Eggs
Eggs are often referred to as nature’s multivitamin due to their impressive nutrient profile. Whole eggs are packed with vitamins, minerals, amino acids, and antioxidants beneficial for a healthy stress response.
Whole eggs are particularly rich in choline, which is a nutrient found in large amounts in only a few foods. Choline has been shown to play an important role in brain health and may also protect against stress.
Studies note that choline supplements may aid stress response and boost mood.
2. Swiss chard
Swiss chard is a leafy green vegetable that is packed with stress-fighting nutrients.
Just 1 cup (175 grams) of cooked Swiss chard contains around 36% of the recommended intake for magnesium, which plays an important role in your body’s stress response.
Low levels of this mineral are also associated with conditions like anxiety and panic attacks. Plus, chronic stress may deplete your body’s magnesium stores, making this mineral especially important when you are in stressed .
3. Sweet potatoes
Eating whole, nutrient-rich sources like sweet potatoes may help lower levels of the stress hormone cortisol.
However cortisol levels are tightly regulated, chronic stress can lead to cortisol dysfunction, which may cause inflammation, pain, and other adverse effects.
According to an 8-week study in women with excess weight or obesity found that those who ate a diet rich in whole, nutrient-dense carbs had significantly lower levels of salivary cortisol than those who followed a standard American diet high in refined carbs.
Sweet potatoes are a whole food that makes this food an excellent carb choice. They’re packed with nutrients which are important for stress response, such as vitamin C and potassium.
4. Kimchi
It is a fermented vegetable dish that’s typically made with napa cabbage and daikon, a type of radish. Fermented foods like kimchi are packed with beneficial bacteria called probiotics and high in vitamins, minerals, and antioxidants.
Research reveals that fermented foods helps to reduce stress and anxiety. For example, in a study in 710 young adults, those who ate fermented foods more frequently experienced the lower symptoms of social anxiety.
Many other studies show that probiotic supplements and probiotic-rich foods like kimchi have their beneficial effects on mental health. This is likely due to their interactions with your gut bacteria, which directly affect our mood .
5. Organ meats
Organ meats, which include the heart, liver, and kidneys of animals like goats and chickens, are an excellent source of B vitamins, especially B12, B6, riboflavin, and folate, which are essential for stress control.
For example, B vitamins are necessary for the production of neurotransmitters like dopamine and serotonin, which help regulates our mood.
Supplements with B vitamins or eating foods like organ meats may help to reduce stress. A review of some studies in adults found that B vitamin supplements lowered stress levels and significantly benefited the mood .
6. Matcha powder
This green tea powder is popular among health enthusiasts because it’s rich in L-theanine, a non-protein amino acid with powerful stress-relieving properties.
Matcha is a good source of this amino acid than other types of green tea, as it’s made from green tea leaves grown in shade ,this process increases its content of certain compounds, including L-theanine.
Some studies shows that matcha may reduce stress if its L-theanine content is high enough and its caffeine is low.
Also Read : What is Caffeine? Is It Good or Bad for Health?
7. Shellfish
Shellfish, which include mussels, clams, and oysters, are high in amino acids like taurine, which has been studied for its potential for mood-boosting properties.
Taurine and other amino acids are also needed to produce neurotransmitters like dopamine, which are essential for regulating stress response.
Shellfish are also loaded with vitamin B12, zinc, copper, manganese, and selenium, all these help to boost mood.
8. Acerola cherry powder
Acerola cherries are one of the most concentrated sources of vitamin C. They boast 50–100% more vitamin C than citrus fruits like oranges, lemons etc.
Vitamin C is also involved in stress response. High vitamin C levels are linked to elevated mood and lower levels of depression and anger. Plus, eating foods rich in vitamin C may improve overall mood .
Although they can be enjoyed fresh, but acerola cherries are highly perishable. As such, they’re most often sold in form of powder, which you can add to foods and beverages.
9. Fatty fish
Fatty fish like mackerel, herring, salmon, and sardines are incredibly rich in omega-3 fats and vitamin D, nutrients which has been shown to help reduce stress levels and improve mood.
Omega-3s are not only essential for our brain health and mood but may also help your body handle stress. In fact, low omega-3 intake is linked to increased anxiety and depression in Western populations.
Vitamin D also plays a critical roles in mental health and stress regulation.
10. Parsley
Parsley is a nutritious herb that’s packed with antioxidants — compounds that neutralizes unstable molecules called free radicals and protect against oxidative stress.
Oxidative stress is associated with many illnesses, including mental health disorders like depression , anxiety , etc. Studies suggest that a diet rich in antioxidants may help to prevent stress and anxiety.
Antioxidants can also help to reduce inflammation, which is often high in those with chronic stress .
Parsley is especially rich in carotenoids, flavonoids, and volatile oils, all of which have powerful antioxidant properties.
11. Garlic
Garlic is rich in approximately 33 sulfur compounds that help increase levels of glutathione. This antioxidant is a part of your body’s first line of defense against stress.
It is a good source of vitamin B6, which is also needed for a healthy immune system but can also help your mood. Garlic can also ward off symptoms associated with insomnia, fatigue, and anxiety.
12. Sunflower seeds
Sunflower seeds are a rich source of vitamin E. This fat-soluble vitamin acts as a powerful antioxidant and is essential for our mental health.
A low intake of this beneficial nutrient is associated with altered mood and depression.
Sunflower seeds are also rich source of other stress-reducing nutrients, including magnesium, manganese, selenium, zinc, B vitamins, and copper.
13. Broccoli
Cruciferous vegetables like broccoli are renowned for their health benefits.
A diet rich in cruciferous vegetables may also lower risk of certain cancers, heart disease, and mental health disorders like depression.
Cruciferous vegetables like broccoli are some of the most concentrated food sources of many nutrients including magnesium, vitamin C, and folate that have been proven to combat depressive symptoms.
In fact, 1 cup (184 grams) of cooked broccoli packs over 20% of the DV for vitamin B6, a higher intake of which is tied to a lower risk of anxiety and depression in women.
14. Chickpeas
Chickpeas are packed with stress-fighting vitamins and minerals, including magnesium, potassium, B vitamins, zinc, selenium, manganese, copper, etc.
Research has found that diets rich in plant proteins like chickpeas may help to boost brain health and improve mental performance .
In a study it is found that diet rich in plant foods like legumes experienced better mood and less stress than those who followed a typical Western diet rich in processed foods .
15. Chamomile tea
Chamomile is a medicinal herb that has been used since ancient times as a natural stress reducer and to improve mood.
Its tea and extract have been shown to promote restful quality sleep and reduce symptoms of anxiety and depression.
An 8-week study in 50 people with anxiety demonstrated that taking 1.5 grams of chamomile extract reduced salivary cortisol levels and improved anxiety symptoms in them.
16. Blueberries
Blueberries are associated with a number of health benefits, including improved mood, reduce stress.
These berries are rich in flavonoid antioxidants that have powerful anti-inflammatory and neuroprotective effects. They may help to reduce stress-related inflammation and protect against stress-related cellular damage.
Studies have shown that eating flavonoid-rich foods like blueberries may safeguard against depression and may also boost your mood.
CONCLUSION:
Number of food contain nutrients that may help you reduce stress.
Matcha powder, fatty fish, kimchi, garlic, chamomile tea, and broccoli are just a few and there are many more that may help.
Try including some of these foods and beverages into your diet to naturally promote stress relief.
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