Eat Away Stress: 10 Foods for a Calmer You

Stress can negatively impact both your mental and physical well-being. Adding stress-relieving foods to your diet is an effective way to manage stress levels. Below, we explore a selection of foods known to reduce stress and enhance overall health.

Top 10 Foods to Reduce Stress and Boost Health

Dark Chocolate:

Containing flavonoids, dark chocolate can enhance mood by elevating serotonin levels in the brain (1^✔ ✔Trusted Source
The neuroprotective effects of cocoa flavanol and its influence on cognitive performance

Go to source). Opt for varieties with high cocoa content and consume in moderation to avoid excessive sugar intake.

Blueberries:

Rich in antioxidants, particularly vitamin C, blueberries combat stress by reducing inflammation and oxidative stress (2^✔ ✔Trusted Source
Recent Research on the Health Benefits of Blueberries and Their Anthocyanins

Go to source). Enjoy them fresh or frozen in various dishes for a nutritious snack.

Avocado:

Packed with monounsaturated fats and potassium, avocados lower blood pressure and diminish stress (3^✔ ✔Trusted Source
Hass avocado composition and potential health effects

Go to source). Incorporate avocado slices into salads, sandwiches, or smoothies for a creamy addition.

Salmon:

High in omega-3 fatty acids, salmon reduces cortisol levels and anxiety (4^✔ ✔Trusted Source
Omega-3 fatty acids and anxiety: A systematic review of the possible mechanisms at play

Go to source). Grill or bake salmon fillets and pair them with vegetables for a wholesome meal.

Spinach:

Loaded with magnesium, spinach regulates cortisol levels and induces relaxation (5^✔ ✔Trusted Source
Anti-Stress and Anti-Depressive Effects of Spinach Extracts on a Chronic Stress-Induced Depression Mouse Model through Lowering Blood Corticosterone and Increasing Brain Glutamate and Glutamine Levels

Go to source). Add spinach to salads, omelettes, soups, or smoothies for a nutrient-rich boost.

Nuts:

Almonds, walnuts, and pistachios are rich in healthy fats, protein, and fiber, stabilizing blood sugar levels and reducing stress (6^✔ ✔Trusted Source
Effect of chronic consumption of nuts on oxidative stress: a systematic review of clinical trials

Go to source). Enjoy them as a snack or as toppings for various dishes.

Oatmeal:

A complex carbohydrate, oatmeal boosts serotonin production, promoting calmness and relaxation (7^✔ ✔Trusted Source
A Review of Health-Beneficial Properties of Oats

Go to source). Start your day with oatmeal topped with fruits, nuts, and honey for a soothing breakfast.

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Chamomile Tea:

Known for its calming properties, chamomile tea alleviates anxiety and aids in better sleep (8^✔ ✔Trusted Source
Chamomile: A herbal medicine of the past with bright future

Go to source). Enjoy it hot or iced throughout the day to soothe nerves and relax the mind.

Greek Yogurt:

High in protein and probiotics, Greek yogurt supports gut health and uplifts mood (9^✔ ✔Trusted Source
Effects of daily intake of yoghurt enriched with bioactive components on chronic stress responses: a double-blinded randomized controlled trial

Go to source). Incorporate it into snacks, smoothies, or dips for a creamy and nutritious addition.

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Green Tea:

Containing L-theanine, green tea reduces stress and enhances focus without inducing drowsiness (10^✔ ✔Trusted Source
The Effects of Green Tea Amino Acid L-Theanine Consumption on the Ability to Manage Stress and Anxiety Levels: a Systematic Review

Go to source). Sip on green tea throughout the day to promote relaxation and concentration.

Tips to Manage Stress

To maximize the stress-relieving benefits, focus on incorporating a variety of these nutrient-dense foods into your diet. Stay hydrated, practice mindful eating, and aim for a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats to support overall well-being.

References:

1. The neuroprotective effects of cocoa flavanol and its influence on cognitive performance - (https://pubmed.ncbi.nlm.nih.gov/22775434/)
2. Recent Research on the Health Benefits of Blueberries and Their Anthocyanins - (https://pubmed.ncbi.nlm.nih.gov/31329250/)
3. Hass avocado composition and potential health effects - (https://pubmed.ncbi.nlm.nih.gov/23638933/)
4. Omega-3 fatty acids and anxiety: A systematic review of the possible mechanisms at play - (https://pubmed.ncbi.nlm.nih.gov/30264663/)
5. Anti-Stress and Anti-Depressive Effects of Spinach Extracts on a Chronic Stress-Induced Depression Mouse Model through Lowering Blood Corticosterone and Increasing Brain Glutamate and Glutamine Levels - (https://pubmed.ncbi.nlm.nih.gov/30384468/)
6. Effect of chronic consumption of nuts on oxidative stress: a systematic review of clinical trials - (https://pubmed.ncbi.nlm.nih.gov/33043712/)
7. A Review of Health-Beneficial Properties of Oats - (https://pubmed.ncbi.nlm.nih.gov/34828872/)
8. Chamomile: A herbal medicine of the past with bright future - (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2995283/)
9. Effects of daily intake of yoghurt enriched with bioactive components on chronic stress responses: a double-blinded randomized controlled trial - (https://pubmed.ncbi.nlm.nih.gov/24490888/)
10. The Effects of Green Tea Amino Acid L-Theanine Consumption on the Ability to Manage Stress and Anxiety Levels: a Systematic Review - (https://pubmed.ncbi.nlm.nih.gov/31758301/)

Source-Medindia