There are many ways to handle and reduce stress when you feel tense. Food may be one of the strongest allies or enemies and they can reduce or increase your stress levels. So, it’s necessary to pay attention to what you’re eating when you’re feeling frazzled. Stress would also raise the need for certain nutrients. They include vitamin C, vitamin B, selenium, and magnesium.
Unhealthy eating habits can cause stress levels to rise. It will eventually increase your risk of health conditions in the future if you don’t fix them. According to the June 2016 study in the Journal of Nutrition and Food Sciences, healthy foods that reduce stress was probably the most important ingredient for improved health.
Worst of all, stress is causing people to make unhealthy food choices. Do not self-medicate with fast food. It will potentially increase your anxiety and do more damage to your health. But there are a few nutritious foods that reduce stress. Include these foods that reduce stress in your daily diet. You’ll feel more grounded and more active. You can also lose a lot of pounds in the process.
Here is a list of 7 foods that reduce stress and why:
1. Broccoli
Cruciferous vegetables such as broccoli have many nutritional benefits. Cruciferous vegetables can decrease the risk of:
- Some cancers
- Heart disease
- Mental disorders such as depression
Cruciferous plants, such as broccoli, are amongst the most intense food sources for certain nutrients. These include magnesium, vitamin C, and folate—which have been shown to combat depressive symptoms.
Broccoli is also high in sulforaphane. It is a sulfur compound with neuroprotective properties. It can have a relaxing and antidepressant impact.
Also, 1 cup (184 grams) of cooked broccoli packs provides more than 20% of vitamin B6 DV. The higher intake of this can lower the risk of anxiety and depression in women.
2. Organ meats
An excellent source of B vitamins for stress control, especially B12, B6, riboflavin, and folate, is an organ meat that includes the heart, liver, and kidneys of animals like cows and chickens.
B vitamins are essential for developing neurotransmitters such as dopamine and serotonin. They help to regulate mood.
Supplementing B vitamins or consuming food such as organic meat can help relieve stress. A review of 18 adult trials showed that vitamin B supplements reduced stress levels.
Just one slice (85 grams) of beef liver delivers:
- More than 50% of the Daily Value (DV) for vitamin B6 and folate
- Also, more than 200% of the DV for riboflavin
- And, more than 2,000% of the DV for vitamin B12
3. Artichokes
Artichokes are an extremely concentrated source of fiber. They are particularly rich in prebiotics, a form of fiber that feeds the pleasant bacteria in your gut.
Animal studies indicate that prebiotics, including fructooligosaccharides (FOSs) abundant in artichokes, may reduce stress levels.
Plus, one study found that people who ate 5 or more grams of prebiotics a day experienced improved anxiety and depression symptoms. High quality, Prebiotic-rich diets will reduce the risk of stress.
Potassium, magnesium, and vitamins C and K are highly present in artichokes. These all are necessary for a balanced stress response.
4. Matcha powder
This colorful green tea powder is popular to health lovers as it is high in L-theanine. It is a non-protein amino acid with important stress-relieving agents.
Matcha is a better source of this amino acid than most other green tea forms. Matcha is produced from green tea leaves grown in the shade. This method increases the content of certain compounds, including L-theanine.
Both human and animal studies show that matcha can relieve stress if its L-theanine content is high enough and its caffeine content is low.
For example, in a 15-day study, 36 people had cookies containing 4.5 grams of matcha powder per day. The stress marker activity was significantly decreased compared to the placebo group.
5. Sweet Potato
Eating sweet potatoes can help lower stress hormone cortisol levels. Although cortisol levels are tightly controlled, chronic stress may contribute to cortisol dysfunction. This can trigger inflammation, pain, and other adverse reactions.
8-week research of overweight or obese adults showed that those who ate a diet rich in whole, nutrient-dense carbs had significantly lower salivary cortisol levels than those who followed a typical American diet high in processed carbs.
Sweet potatoes are a whole food that provides an excellent source of carb. They contain nutrients essential for responding to stress, such as vitamin C and potassium.
6. Kimchi
Kimchi is a fermented vegetable dish. It is usually made with napa cabbage and daikon radish. Fermented foods such as kimchi contain healthy bacteria called probiotics. They are also rich in vitamins, minerals, and antioxidants.
Research shows that fermented foods can help to relieve stress and anxiety. For example, in a study of 710 young adults, people who ate fermented foods were more likely to have fewer social anxiety signs.
Many other findings indicate that probiotic supplements and probiotic-rich foods such as kimchi positively affect mental health. This is possibly due to their contact with your gut bacteria, which directly affects your mood.
7. Eggs
Eggs are often referred to as multivitamin nature because of their impressive nutrient profile. Whole eggs contain vitamins, minerals, amino acids, and antioxidants needed to respond to stress.
Whole eggs are especially rich in choline, a nutrient found in vast amounts in only a few foods. Choline plays a significant role in the health of the brain and can help against stress. Animal studies note that choline supplements can help to respond to stress and improve mood.
How Exactly Do Healthy Foods Reduce Stress?
Stress has a negative effect on blood pressure and blood circulation. There is a clear association between brain blood flow fluctuations and brain health and these compounds over time.
Nutrients from nutritious foods will help increase blood flow to the body.
Examples of nutrients that improve blood flow include:
- Omega-3s (EPA and DHA)
- Vitamin E
- Polyphenols present in red wine
- Blueberries
- Dark chocolate
In this way, a balanced diet has a ‘cascading effect’ on brain health. It increases blood flow and improves the brain’s supply of essential nutrients. Consistent with this, physical fitness is one of the greatest ‘anti-cognitive decay’ factors and works by maintaining a healthy blood flow to the brain.
Omega-3s are found in fish such as salmon and tuna and also have anti-inflammatory effects. Vitamin E can be present in foods such as sunflower seeds, almonds, spinach, and avocados.
Researchers also found that more recent studies had revealed the stress-fighting effectiveness of plant compounds.
Early studies showed that the gut microbiome might affect the body, along with the brain. The microbiome can be helped by consuming fiber-containing foods such as beans, vegetables, cereals, and yogurt.
The bottom line
Numerous foods provide nutrients that can help to relieve stress.
Matcha powder, fatty fish, kimchi, ginger, chamomile tea, and broccoli are just a few foods that reduce stress.
Try to incorporate some of these foods and drinks into your diet to naturally promote stress relief.
