18 Terrific Foods to Help Relieve Stress
18 terrific foods to help relieve stress it’s natural to seek out relief when you feel stressed. Although it is possible to experience occasional stress, long-term stress can have a devastating effect on your emotional and physical health. It can increase your risk of developing conditions such as depression and heart disease. It is possible that certain foods or beverages can be used to relieve stress.
Here are 18 stress-relieving food and drinks to add to your daily diet.
1:- Matcha powder
This vibrant green tea powder is a favourite among health-conscious consumers because it is rich in L-theanine (a non-protein amino acid with powerful stress-relieving properties). Matcha has a higher level of this amino acid than other green teas because it is made from shade-grown green tea leaves. This increases the amount of L-theanine.
Studies on animals and humans have shown that matcha can reduce stress levels if it has enough L-theanine and low caffeine. In a study of 36 participants, 36 ate cookies with 4.5g of matcha protein every day for 15 days. The stress marker salivary alpha-amylase activity was significantly lower in the placebo group.
2:- Swiss chard
Swiss chard, a leafy green vegetable rich in stress-fighting nutrients, is an excellent choice. Only 1 cup (75g) of Swiss chard cooked contains 36% of the recommended intake of magnesium. This plays an important part in your body’s stress response.
Conditions like anxiety and panic attacks are often associated with low levels of this mineral. Chronic stress can cause magnesium depletion in the body, making this mineral even more important for those who are stressed.
3:- Sweet potatoes
Consuming whole, nutritious carb sources such as sweet potatoes can help reduce stress hormone cortisol levels. While cortisol levels can be tightly controlled, chronic stress may lead to cortisol dysfunction. This could cause inflammation, pain and other adverse effects.
A study of obese women found that those who ate whole, nutrient-dense carbohydrates had lower salivary cortisol levels than those who ate refined carbohydrate-rich diets. Sweet potatoes can be a great carb option. They are rich in nutrients that are essential for stress response, such as vitamin C.
Kimchi is a fermented vegetable dish. It’s usually made with napa cabbage, daikon and a type of radish. Fermented foods such as kimchi are rich in beneficial bacteria known as probiotics, high in vitamins and minerals, and antioxidants.
Recent research shows that fermented foods can help with anxiety and stress reduction. In a study of 710 young adults, it was found that those who consumed fermented foods more often had fewer symptoms associated with social anxiety. Numerous other studies have shown that probiotics and probiotic-rich foods, such as kimchi can improve mental health. It is possible that they interact with your gut bacteria and directly affect your mood.
Artichokes are a concentrated source of fibre. They are also rich in prebiotics which feeds the friendly bacteria in your stomach. Animal studies have shown that prebiotics such as fructooligosaccharides, which are found in artichokes and may reduce stress levels, may be beneficial.
One review also showed that prebiotic-rich diets that contained 5 to 20 grams per day improved anxiety and depression symptoms. Artichokes also contain high potassium, magnesium and vitamins C, K. These are all essential for healthy stress responses.
6:- Organ meats
The organ meats (which include the liver, heart, and kidneys of animals such as cows and chickens) are a great source of Vitamin, particularly B12, B6, and riboflavin. These are vital for stress management. B vitamins, for example, are required to produce neurotransmitters such as dopamine or serotonin. These neurotransmitters regulate mood.
Supplementing with B vitamins and eating foods such as organ meats can help to reduce stress. An analysis of 18 studies on adults showed that B vitamins significantly improved mood and stress levels. One slice (85g) of beef liver provides more than 50% of the Daily Value (DV) for vitamin A6 and folate. It also contains over 200% DV for riboflavin and more than 2,000% of DV vitamin B12.
Because of their high nutrient content, eggs are often called nature’s multivitamin. Whole eggs contain all the vitamins, minerals and amino acids you need to maintain a healthy stress response.
Whole eggs are high in choline. This nutrient is only found in small amounts in very few foods. Choline may play an important role in brain health and protect against stress. Animal studies have shown that choline supplements can improve mood and reduce stress.
Shellfish include oysters, mussels, and clams. They are rich in amino acids such as taurine. This has been researched for its mood-boosting potential.
Taurine, along with other amino acids, is required to make neurotransmitters such as dopamine. These are vital for the regulation of stress response. Studies have shown that taurine may be an antidepressant. Shellfish also contain vitamin B12 and zinc. They are high in manganese, selenium, copper, manganese and copper. A study in 289 Japanese adults found that low zinc levels, copper and manganese were associated with anxiety and depression.
9:- Acerola cherry powder
Acerola cherries are one the richest sources of vitamin C. They contain 50-100% more vitamin A than citrus fruits such as oranges and lemons. Vitamin C plays a role in stress response. High levels of vitamin C are associated with elevated mood, lower levels of depression and anger. Eating foods high in vitamin C may also improve your mood.
Acerola cherries can be eaten fresh, but they are highly perishable. They are most commonly sold in powder form, which can be added to food and beverages.
10:- Fatty fish
Omega-3 fats and vitamin A are abundant in fats like mackerel, herring and salmon. These nutrients have been proven to reduce stress and improve mood. Omega-3s not only are essential for brain health, mood, and body management but also may help you manage stress. Low omega-3 intake has been linked to depression and anxiety in Western populations.
Vitamin D plays a critical role in stress regulation and mental health. Low levels of Vitamin D are associated with increased anxiety and depression.
Parsley is a nutritious and healthy herb. It’s rich in antioxidants, compounds that neutralize unsteady molecules called free radicals. They also protect against oxidative stresses. Many illnesses are linked to oxidative stress, including anxiety and depression. Research suggests that eating a diet high in antioxidants can help reduce stress and anxiety.
Antioxidants may also help reduce inflammation. Parsley has a high concentration of carotenoids and flavonoids. It also contains powerful antioxidant properties.
Garlic contains high levels of sulfur compounds, which help to increase glutathione levels. This antioxidant is your body’s first-line defence against stress. Animal studies have shown that garlic can help reduce stress levels and symptoms of depression and anxiety. More human research is needed.
Tahini, a rich spread made with sesame seeds, is an excellent source for the amino acid L-tryptophan. L-tryptophan, a precursor to the mood-regulating neurotransmitters serotonin and dopamine, is an important component of L-tryptophan. A diet high in tryptophan can help improve mood and reduce anxiety symptoms.
A 4-day study of 25 young adults showed that a high-tryptophan diet resulted in a better mood, lower anxiety and depression symptoms.
14:- Sunflower seeds
Sunflower seeds are rich in vitamin E. This fat-soluble vitamin is essential for mental well-being and acts as an antioxidant. Low intakes of this nutrient are associated with depression and mood swings. Sunflower seed also contains other stress-reducing nutrients such as magnesium, selenium and zinc.
Broccoli and other cruciferous vegetables are well-known for their health benefits. Consuming cruciferous vegetables can lower your chances of developing certain cancers and heart disease. It may also help you to manage mental disorders such as depression.
Broccoli and other cruciferous vegetables are among the richest food sources of certain nutrients, including vitamin C, folate, and magnesium. They have also been shown to reduce depression symptoms.
Broccoli also contains sulforaphane (a sulfur compound with neuroprotective properties) which may have calming or antidepressant effects. A cup of cooked broccoli (184g) contains more than 20% of the DV of vitamin B6. Women who consume more of it have a lower chance of depression and anxiety.
Chickpeas contain many stress-fighting minerals and vitamins, such as magnesium, potassium and B vitamins. These delicious legumes also contain L-tryptophan, which is essential for your body to make mood-regulating neurotransmitters. Research shows that eating chickpeas and other plant proteins can improve brain health and mental performance.
A study of over 9,000 participants revealed that those who ate a Mediterranean diet high in legumes and other plant foods had a better mood than those who ate processed Western foods.
17:- Chamomile tea
Chamomile, a traditional medicinal herb, has been used as a stress reliever since ancient times. The extract and tea have been shown to improve sleep quality and decrease anxiety symptoms. A study of 45 anxiety sufferers over 8 weeks showed that 1.5 grams of chamomile extract significantly reduced salivary cortisol levels and increased anxiety symptoms.
Blueberries have a variety of health benefits, including improved mood. These berries contain high levels of flavonoid anti-inflammatory antioxidants, which have powerful anti-inflammatory effects and neuroprotective properties. They can help reduce stress-related inflammation and protect against stress-related cell damage. Furthermore, studies show that blueberries, which are high in flavonoids, can help you feel better.
The Bottom Line:
Many foods are rich in nutrients that can help you lower stress. These may include fatty fish and matcha powder. Kimchi, garlic, chamomile tea and broccoli are all examples. To naturally reduce stress, you can try incorporating these foods and drinks into your diet.