If you're feeling stressed, it's only natural to seek relief. While occasional bouts of stress are difficult to avoid, chronic stress can seriously affect your physical and emotional health. In fact, it can increase the risk of diseases such as heart disease and depression. Here are 15 foods that are said to help relieve stress, so you can include them in your diet.
1. Matcha powder
This green tea powder is a favorite among health enthusiasts because it is rich in L-theanine, a protein amino acid with powerful stress-relieving properties. Matcha is a better source of this amino acid than other types of green tea because it is made from green tea leaves grown in the shade. This process increases the content of certain compounds, including L-theanine. Studies Human and animal studies show that matcha can reduce stress if its L-theanine content is high enough and caffeine is low (6).
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 36 percent of the recommended intake of magnesium, which plays an important role in role in the body's response to stress. Low levels of this mineral are associated with conditions such as anxiety and panic attacks. In addition, chronic stress can depletes magnesium reserves in the body, which makes this mineral especially important when you are under stress.
3. Sweet potatoes
Eating nutrient-dense carbohydrate sources like sweet potatoes can help lower levels of the stress hormone cortisol. Although cortisol levels are tightly regulated, chronic stress can cause cortisol dysfunction, which can lead to inflammation, pain and other adverse effects. Sweet potatoes are a whole food and an excellent source of carbohydrates. They are packed with nutrients important for the stress response, such as vitamin C and potassium.
4. Kimchi
Kimchi is a fermented vegetable dish usually made from napa cabbage and daikon, a type of radish. Fermented foods like kimchi are full of beneficial bacteria called probiotics, and they're high in them vitamins, minerals and antioxidants. Research shows that fermented foods can help reduce stress and anxiety. For example, in a study of 710 young adults, those who ate fermented foods more often had fewer symptoms of social anxiety. Many other studies show that probiotic supplements and probiotic-rich foods such as kimchi have a beneficial effect on mental health. This is likely due to their interaction with your gut bacteria, which directly affects your mood.
5. Artichokes
Artichokes are an incredibly concentrated source of fiber and especially rich in prebiotics, a type of fiber that feeds the friendly bacteria in the gut. Animal studies show that prebiotics such as fructooligosaccharides (FOS), which are concentrated in artichokes, can help reduce stress levels. They also contain artichokes a lot of potassium, magnesium and vitamins C and K, which are crucial for a healthy response to stress.
6. Eggs
Eggs are often referred to as nature's multivitamins due to their impressive nutrient profile. Whole eggs are full of 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. It is proven to have choline important role in brain health and can protect against stress.
7. Seashells
Shellfish contain many amino acids such as taurine, which has been studied for its potential mood-enhancing properties. Taurine and other amino acids are necessary for the formation of neurotransmitters such as dopamine, which are essential for regulating the stress response. In fact, studies show that it can taurine's antidepressant effects. Clams are also loaded with vitamin B12, zinc, copper, manganese and selenium, which can help improve mood. A study of 2,089 Japanese adults linked low intakes of zinc, copper, and manganese with symptoms of depression and anxiety.
8. Parsley
Parsley is a nutritious herb that is full of antioxidants – compounds that neutralize unstable molecules called free radicals and protect against oxidative stress. Oxidative stress is linked to many diseases, including mental health disorders such as depression and anxiety. Studies show it can a diet rich in antioxidants helps prevent stress and anxiety. Antioxidants can also help reducing inflammation, which is often high in those with chronic stress. Parsley is particularly rich in carotenoids, flavonoids and volatile oils, which have strong antioxidant properties.
9. Garlic
Garlic is high in sulfur compounds that help increase levels glutathione. This antioxidant is part of your body's first line of defense against stress. What's more, animal studies show that garlic helps fight stress and reduces symptoms of anxiety and depression. However, more human research is needed.
10. Tahini
Tahini is a rich spread made from sesame seeds, which are an excellent source of the amino acid L-tryptophan. L-tryptophan it is a precursor to the mood-regulating neurotransmitters dopamine and serotonin. Following a diet high in tryptophan can help improve mood and ease symptoms of depression and anxiety.
11. 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 mood swings and depression. Sunflower seeds also contain many other stress-reducing nutrients, including magnesium, manganese, selenium, zinc, B vitamins and copper.
12. Broccoli
Cruciferous vegetables like broccoli are known for their health benefits. A diet rich in cruciferous vegetables, can reduce the risk of certain types of cancer, heart disease and mental health disorders such as depression. Cruciferous vegetables, as it is broccoli, is one of the most concentrated food sources of certain nutrients—including magnesium, vitamin C, and folate—that have been shown to combat symptoms of depression. Broccoli is also rich in sulforaphane, a sulfur compound that has neuroprotective properties and can provide sedative and antidepressant effects.
13. Chickpea
Chickpeas are full of stress-fighting vitamins and minerals, including magnesium, potassium, B vitamins, zinc, selenium, manganese and copper. These tasty legumes are also rich in L-tryptophan, which your body needs to produce neurotransmitters that regulate mood. Research has shown that a diet rich in vegetable proteins, such as chickpeas, helps improve brain health and improves mental performance. In a study involving more than 9,000 people, those who did stick around Mediterranean diet, rich in plant foods such as legumes, had better moods and less stress than those who followed a typical Western diet rich in processed foods.
14. Chamomile tea
Chamomile is a medicinal herb that has been used since ancient times as a natural stress reliever. The tea and extract have been shown to promote restful sleep and reduce symptoms of anxiety and depression.
15. Blueberries
Blueberries are associated with many health benefits, including improved mood. These berries contain a lot flavonoid antioxidants, which have strong anti-inflammatory and neuroprotective effects. They help reduce stress-related inflammation and protect against stress-related cellular damage.
