10 Stress-Reducing Foods
Many people turn to traditional 'comfort' foods - big meals, take-out, fatty foods, sweet foods, and alcohol to help relieve stress.
Let's face it. We've all found comfort in unhealthy foods, a few bottles of beer, or glasses of wine when we feel stressed or upset about something. And it's ok. When you turn to unhealthy foods for comfort, you temporarily feel better. But not getting the proper nutrition can make you feel less energetic and, in some cases, less able to concentrate and focus, leading to more stress.
Filling up on whole grains, leafy vegetables, and lean proteins as the basic staples of the diet is health-promoting, ensuring that your body gets the optimum nutrients. I want to share a list of foods that contain nutrients such as anthocyanin and glutathione to help combat stress.
Avocados – These nutrient-dense fruits have the properties to stress-proof your body thanks to their high glutathione content, which blocks the intestinal absorption of certain fats that cause oxidative damage. Avocados also contain higher vitamin E levels, folate, and beta-carotene than other fruits. These nutrients boost their stress-busting properties.
Blueberries – If you’re stressed, reach for a bowl of blueberries. They help to reduce your stress levels. Blueberries also have some of the highest antioxidants, especially anthocyanin, which helps fight cancer, heart disease, memory loss, and neurological disorders.
Chamomile Tea – It has been shown in clinical trials that chamomile tea effectively reduces generalized anxiety disorder symptoms.
Chocolate – Studies show eating chocolate can make you happier. However, that doesn’t mean you can start munching on chocolate bars whenever you're stressed out – chocolate works best as a de-stressor when eaten in moderation and as part of a healthy and balanced diet. I want to preface I’m talking about dark chocolate, the better-for-you kind, as it contains more flavanols and polyphenols, two antioxidants that can help combat stress.
Beef – Grass-fed beef has a range of antioxidants, including beta-carotene and Vitamins C and E, which can help your body fight stress and anxiety. It’s also lower in fat than grain-fed meat but higher in omega-3.
Oatmeal – A complex carbohydrate, oatmeal causes your brain to produce higher levels of the feel-good chemical serotonin, helping you feel calmer and less stressed. Studies have shown that kids who choose oatmeal for breakfast tend to be much sharper throughout the morning in school than kids who have alternative morning meals, like sugar-ladened cereals.
Walnuts – If you’re looking for a healthy snacking option to help you control your stress levels, walnuts are a great choice. They help prevent the effect of stress on the cardiovascular system. Stress makes your heart beat faster and your blood pressure rise, making the cardiovascular system work harder.
Pistachios – Studies have found that eating two small, snack-size portions of pistachios daily can lower vascular constriction when stressed, putting less pressure on your heart by further dilating your arteries. Along with this, the rhythmic, repetitive act of shelling pistachios can be pretty therapeutic unless you buy the kind that’s already deshelled;)
Green Leafy Vegetables – Along with helping combat stress, leafy greens are full of nutrients and antioxidants that help fight off disease and leave your body feeling healthier and more energized. Dark leafy greens like spinach are rich in folate, helping the body produce more mood-regulating neurotransmitters such as serotonin, a feel-good chemical.
Fermented foods – Yogurt, kimchi, and tempeh are examples of fermented foods that can help keep your gut healthy, which will help improve your mental health (gut-brain connection) and reduce stress levels. Controlled trials link stress response to probiotics, the beneficial bacteria in the gut that can reduce stress and cortisol levels.
