If you are stressed out, enjoying peace of mind is not only hard, but it’s almost impossible until you get rid of it.
Although it is natural to get stressed out on occasions, chronic stress in a prolonged duration can lead to various adverse health conditions and ailments such as hypertension, depression, or even heart disease.
You may be unaware that there are certain foods and beverages, which can help you to put a full stop to stress, and in this article, we will discuss the miraculous foods. Are you ready?
Here is the List of 18 Foods that Help with Anxiety and Stress
- Matcha Powder
If you are a health-conscious person, chances are you have already heard about the miraculous stress relieving capability of matcha powder. It’s a type of tea that is produced from the leaves of green tea grown in a shady area.
These leaves feature a trace amount of L-theanine, a non-protein amino acid that helps to combat stress naturally. According to the experts, if the leaves contain lesser caffeine and a high amount of L-theanine, it can help to get relief from chronic stress.
In order to ensure the efficiency of matcha powder, researchers carried out a 15-day study, where 36 individuals participated. Daily, each individual was given cookies containing 4.5g of matcha powder, and they witnessed the decreased activity of salivary alpha-amylase, which is a parameter for measuring stress.
- Sweet Potato
A lot of people love sweet potatoes, and if you already added them to your daily diet, you are likely not to suffer from stress-related issues. The stress hormone cortisol plays a significant role in controlling the stress response of the body and the consumption of nutritious carbohydrate sources can help to lower the cortisol level.
Sweet potato is a great source of potassium, Vitamin-C, and other necessary nutrients that make it a better choice compared to refined carbohydrates. Experts say excessive stress can result in cortisol dysfunction that may lead to additional health hazards such as pain, inflammation, etc.
- Swiss Chard
Are you suffering from occasional panic attacks or anxiety? It might be chronic stress that has led to the experience of such conditions. Before making an appointment to the doctor, you should try Swiss chard, which is a leafy green vegetable known for stress relieving benefits.
Researches show Swiss chard contains a trace amount of magnesium, which plays a vital role in stress response. Deficiency of magnesium in the body can lead to panic attacks, chronic stress, or even anxiety, and hence you must add it to your daily diet.
Artichokes come 4th in our list of 18 stress-relieving foods, and it’s a great source of prebiotics and fibre that helps the body in numerous ways.
Previous researches on the animals reveal artichokes contain concentrated fructooligosaccharides (FOSs) that can help to control stress level. Apart from the prebiotics, your body will get a high amount of vitamin C, vitamin K, potassium, and magnesium that are good for managing stress.
An experiment was done on some people who took more than 5grams of prebiotics every day, and they noticed improved symptoms of depression and anxiety. Some researches also suggest that prebiotics in the daily diet is highly beneficial for stress and you should try it today.
If I’m not wrong, you must have heard about probiotics, the friendly bacteria to humans that help in healing. Kimchi is one such fermented vegetable dish packed with probiotics, and it is known for its antioxidant properties, minerals, and vitamins. Kimchi is prepared from daikon, a type of radish and napa cabbage, and there are proven results that consumption of kimchi is advantageous for mental health.
Not only this, but kimchi also helps to combat anxiety and stress as well. Some studies show intake of fermented food can prevent anxiety, and you should not hesitate if you haven’t tasted it before.
If you have a soft corner for eggs, here is the craziest option that you have been waiting for. Yes, eggs contain necessary antioxidants, vitamins, and amino acids that make them an ideal multivitamin. The unique nutrition profile of whole eggs has numerous benefits starting from improving brain health to stress management.
Choline is one of the rare nutrients available only in a small number of foods, and if you are guessing eggs contain choline, you are absolutely right. Now, please don not hesitate to add eggs to your daily diet, and you will get the benefits for sure.
- Organ Meats
B vitamins help to regulate stress levels in the body, and therefore nutritionists often suggest including B vitamins in your diet. If you don’t know, we must tell you that organ meats contain a trace amount of folate, B12, riboflavin, and B6, and you should include it in your diet chart.
Generally, organ meats contain kidneys, liver, and heart and the B vitamins produce serotonin and dopamine that controls the mood. Previous researches have already proven that the consumption of B vitamins helps reduce stress and it also helps to uplift the mood at the same time.
- Acerola Cherry Powder
Seasonal citrus fruits like lemon and orange are a great source of vitamin C, and it helps to regulate the stress response in our body. Nutritionists have found acerola cherry powder is a concentrated source of vitamin C, and it can help in stress management.
Vitamin C plays a vital role to lower anger, depression, anxiety, and it elevates the mood so that one can enjoy a stress-free mood all the time. Acerola cherry powder can give access to 100% more vitamin C, and readers can imagine how it will help to relieve stress. If you have already added citreous fruits like orange or lemon to your diet, make sure to include acerola as well, and you won’t regret it.
If you wish acerola can be eaten fresh, but acerola is commonly available in the form of powder, and you can include it to give a bit of twist to dishes and beverages.
A great mood can prevent stress from originating, and shellfish can help you to boost your mood dramatically. In general, oysters, mussels, and clams are known as shellfish, and it contains a trace amount of manganese, vitamin B12, selenium, copper, and zinc that play a vital role in regulating one’s mood.
Taurine is a type of amino acid, which is found in shellfish. It helps to generate dopamine that controls the stress level in our body. Deficiency of manganese, copper, and zinc often leads to depression and anxiety, and regular intake of shellfish will supply the recommended amount of the nutrients to the body.
- Fatty Fish
When it comes to shaking off stress and elevating mood, experts often suggest increasing the intake of omega-3 and vitamin D. Fatty fish is a great source to access various healthy nutrients, and you should add sardine, mackerel, salmon, and herring to your diet, even if you don’t like fatty fish.
There are proven results that omega-3 and vitamin D can uplift the mood and decrease the stress level naturally, and it is also good for brain health. Fatty fish is getting popular in the western world for its stress-relieving properties, and if you are facing issues like chronic stress or bad mood so often, you should include it in the list of nutriments.
Garlic is known as one of the most common medicinal plants known to mankind, and you can see various medicinal use of garlic across the world. Regular consumption of garlic can help to keep stress at bay because garlic features a trace amount of sulfur that boosts glutathione. Consequently, the defence mechanism to stress gets stronger.
Though, there are no relevant proofs for humans, previous studies done on animals have shown garlic can help individuals to manage stress, anxiety, and depression. Which indicates it may have some positive results on humans as well.
Recent discoveries have proven that foods containing a high amount of antioxidants are beneficial to brain health, and if you are wondering which food contains a high amount of antioxidants, parsley is the answer. Researchers have found that the herb not only helps in neutralizing free radicals but it also helps to control oxidative stress, which is accountable for several conditions.
Oxidative stress can directly impact brain health, and negligence can lead to several disorders such as anxiety and depression. A handful number of studies indicate meals rich in antioxidants are beneficial for combating stress, which means you can prevent stress naturally just by adding parsley to your diet.
Our body produces neurotransmitters like serotonin and dopamine that are well-known for regulating our mood. L-tryptophan is a predecessor of serotonin and dopamine, and it can help to ease chronic stress and depression naturally.
Tahini is made from sesame seeds, and it’s a rich spread that is highly beneficial to mental health. You may have noticed that stress, anxiety, and depression can lead to numerous diseases. Therefore, it is important to pay attention to foods that may help to boost up neurotransmitters.
A study was taken place among 25 adults, and the duration was 4 days. All of them took food high in amino acid, and they experienced a significant change in stress and depression symptoms, which indicates high tryptophan diet is good for stress management in adults.
Broccoli has numerous health benefits that make it a must-have food in your diet. Cruciferous vegetables like broccoli can improve mental health, reduce the risk of heart disease and certain cancers, and it is also good for stress.
If you take a look at the nutrition, broccoli has neuroprotective properties, and it’s a rich source of vitamin C, magnesium, and folate that are imperative to fight mental stress. Previous studies have revealed regular intake of broccoli also helps in fighting depression and anxiety, which makes it a must-have food in your diet.
- Sunflower Seeds
Vitamin E plays an important role to manage stress levels in our body, and deficiency of the vitamin can lead to mood swings, anxiety, or even depression. Sunflower seeds are a great source of vitamin E, and the fat-soluble vitamin can boost up the presence of powerful antioxidants in your body.
Sunflower seeds contain a high amount of B vitamins, magnesium, manganese, zinc, selenium, and copper that helps to tackle stress in a unique way.
Blueberries are tiny round berries that are famous for their unique taste and numerous health benefits. Flavanoid antioxidants are renowned for neuroprotective and anti-inflammatory effects, and one can get a high amount of flavonoid antioxidants in blueberries.
Frequent intake of blueberry can refrain from stress-related cellular damage, and it is also helpful for stress-related inflammation. Some studies already suggest that blueberries can help to boost up mental health and mood, and you must include them in your diet to avail all the benefits.
- Chamomile Tea
Have you heard about chamomile tea? For ages, chamomile tea has been used as a natural stress reliever, and the medical herb has also other health benefits. Chamomile plants are used for making this tea, but one can use the extract as well. Chamomile tea promotes sleep, and individuals with anxiety or depression have experienced better results.
Chickpeas are tasty legumes that contain a trace amount of copper, B vitamins, magnesium, selenium, potassium, manganese, and zinc, which are beneficial for our body. Chickpeas are also a great source of L-tryptophan that helps in regulating the mood.
By including chickpeas in your diet, you can avail numerous health benefits and improved mental performance.
The afore-mentioned 18 foods can help you to manage stress uniquely, and we hope you have learned the necessity of stress-relieving foods in your diet.
The List of Foods that Help with Anxiety can be elaborated, but we understand it is difficult to include all the foods in the daily diet. Our suggestion is to add the foods alternatively to your daily nutrients, and the process will be easier.
While some of the foods are really hard to find, some options are there that are easily available, and you should not forget to include them in your diet pyramid.