Offer #29937 - 30+ MUST HAVE FOODS FOR COPING WITH STRESS

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30+ MUST HAVE FOODS FOR COPING WITH STRESS

If you’re feeling stressed, it’s only natural to seek relief. While occasional bouts of stress are difficult to avoid, chronic stress can take a serious toll on your physical and emotional health. In fact, it may increase your risk of conditions like heart disease and depression (1, 2, 3, 4).

Interestingly, certain foods and beverages may have stress-relieving qualities. Here are 18 stress-relieving foods and beverages to add to your diet.

Matcha Powder

This vibrant 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 better 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 (5).

Swiss Chard

Swiss chard is a leafy green vegetable that’s packed with stress-fighting nutrients. Just 1 cup (175 grams) of cooked Swiss chard contains 36% of the recommended intake for magnesium, which plays an important role in your body’s stress response (8, 9).

Sweet Potatoes

Eating whole, nutrient-rich carb sources like sweet potatoes may help lower levels of the stress hormone cortisol (11). Sweet potatoes are a whole food that makes an excellent carb choice. They’re packed with nutrients that are important for stress response, such as vitamin C and potassium (14).

Kimchi

Kimchi 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 (15). Research reveals that fermented foods may help reduce stress and anxiety (16).

Artichokes

Artichokes are an incredibly concentrated source of fiber and especially rich in prebiotics, a type of fiber that feeds the friendly bacteria in your gut (18). Animal studies indicate that prebiotics like fructooligosaccharides (FOSs), which are concentrated in artichokes, may help reduce stress levels (19).

Organ Meats

Organ meats, which include the heart, liver, and kidneys of animals like cows and chickens, are an excellent source of B vitamins, especially B12, B6, riboflavin, and folate, which are essential for stress control. Supplementing with B vitamins or eating foods like organ meats may help reduce stress (22).

Eggs

Eggs are often referred to as nature’s multivitamin because of their impressive nutrient profile. Whole eggs are packed with vitamins, minerals, amino acids, and antioxidants needed for a healthy stress response. Whole eggs are particularly rich in choline, 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 protect against stress (25).

Shellfish

Shellfish, which include mussels, clams, and oysters, are high in amino acids like taurine, which one rodent study suggests has potential mood-boosting properties (26). Shellfish are also loaded with vitamin B12, zinc, copper, manganese, and selenium, all of which may help boost mood (27).

Acerola Cherries

Acerola cherries are one of the most concentrated sources of vitamin C. They boast 50–100% more vitamin C than citrus fruits like oranges and lemons (28). Vitamin C is involved in stress response and high vitamin C levels are linked to elevated mood and lower levels of depression and anger (29, 30, 31).

Fatty Fish

Fatty fish like mackerel, herring, salmon, and sardines are incredibly rich in omega-3 fats and vitamin D, nutrients that have been shown to help reduce stress levels and improve mood. Omega-3s are not only essential for brain health and mood but may also help your body handle stress (32, 33, 34). Vitamin D also plays critical roles in mental health and stress regulation (35, 36).

Parsley

Parsley is a nutritious herb that’s packed with antioxidants — compounds that neutralize unstable molecules called free radicals and protect against oxidative stress. Antioxidants can also help reduce inflammation, which is often high in those with chronic stress (37). Parsley is especially rich in carotenoids, flavonoids, and volatile oils, all of which have powerful antioxidant properties (39).

Garlic

Some older research suggests that garlic is high in sulfur compounds that may help increase levels of glutathione. This antioxidant is part of your body’s first line of defense against stress. However, newer research doesn’t list garlic as a vegetable that increases glutathione. Instead, a Mediterranean-style diet — which often includes ample garlic — may improve glutathione levels (40). Animal studies suggest that garlic helps combat stress and reduce symptoms of anxiety and depression. Still, more human research is needed (41, 42).

Tahini

Tahini is a rich spread made from sesame seeds, which are an excellent source of the amino acid L-tryptophan. L-tryptophan is a precursor of the mood-regulating neurotransmitters dopamine and serotonin. Following a diet high in tryptophan may help boost mood and ease symptoms of depression and anxiety (43).

Sunflower Seeds

Sunflower seeds are a rich source of vitamin E. This fat-soluble vitamin acts as a powerful antioxidant and is essential for mental health. A low intake of this nutrient is associated with altered mood and depression (44). Sunflower seeds are also high in other stress-reducing nutrients, including magnesium, manganese, selenium, zinc, B vitamins, and copper (45).

Broccoli

Cruciferous vegetables like broccoli are renowned for their health benefits. A diet rich in cruciferous vegetables may lower your risk of certain cancers, heart disease, and mental health disorders like depression (46). Broccoli is rich in sulforaphane, a sulfur compound that has neuroprotective properties and may offer calming and antidepressant effects according to animal studies (49). Additionally, 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 (52).

Chickpeas

Chickpeas are packed with stress-fighting vitamins and minerals, including magnesium, potassium, B vitamins, zinc, selenium, manganese, and copper. These delicious legumes are also rich in L-tryptophan, which your body needs to produce mood-regulating neurotransmitters (54). Research has found that diets rich in plant proteins like chickpeas may help boost brain health and improve mental performance (55).

Chamomile Tea

Chamomile is a medicinal herb that has been used since ancient times as a natural stress reducer. Its tea and extract have been shown to promote restful sleep and reduce symptoms of anxiety and depression (57). An 8-week study in 45 people with anxiety demonstrated that taking chamomile extract reduced salivary cortisol levels and improved anxiety symptoms (59).

Blueberries

Blueberries are associated with a number of health benefits, including improved mood (60). These berries are high in flavonoid antioxidants that have powerful anti-inflammatory and neuroprotective effects. They may help reduce stress-related inflammation and protect against stress-related cellular damage (62). Studies have shown that eating flavonoid-rich foods like blueberries may safeguard against depression and boost your mood (60).

Numerous foods contain nutrients that may help you reduce stress. Matcha powder, fatty fish, kimchi, garlic, chamomile tea, and broccoli are just a few that may help. Ultimately, eating a rainbow of foods, including a good variety of fruits and vegetables, which provide antioxidant and anti-inflammatory benefits, may help improve your overall health and well-being.

Read this article on Healthline.

Health :: Unleash the power of food to conquer stress and reclaim your well-being with '30+ Must-Have Foods to Coping with Stress.' This book guide is what it says it is. Practical, easy to implement, with real-life advice, portion sizes and actionable steps. Not just any read... Dive into a culinary journey where every bite is a step towards relaxation, balance, and vitality. Discover how carefully selected ingredients can soothe your mind, nourish your body, and uplift your spirit. Say goodbye to stress and hello to a happier, healthier you. It's time to savour life one delicious bite at a time. Grab your copy now and embark on the path to wellness!

Released on Monday 22 April 2024 - Total : $0 - Past 30 days : $0 (1st tier : 40% - 2nd tier : 0%)

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