Although stress is hard to avoid, chronic stress can seriously damage your physical and mental health. In fact, it may increase your heart disease and depression . In fact, certain foods and beverages may have stress-relieving properties.
Here are 18 stress-relieving foods and beverages that can increase your diet.
1. Matcha powder
Green tea powder is very popular among health lovers because it is rich in L-theanine, a non-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 that grows in the shade. This process increases the content of certain compounds, including L-theanine .
Both human and animal studies have shown that if the L-theanine content of matcha is high enough and the caffeine content is low, it can reduce stress .
For example, in a 15-day study, 36 people ate biscuits containing 4.5 grams of matcha powder every day . Compared with the placebo group, their stress marker salivary alpha-amylase activity was significantly reduced .
Swiss chard is a leafy green vegetable rich in anti-stress nutrients.
The recommended intake of magnesium in just 1 cup (175 grams) of cooked Swiss chard is 36%, which plays an important role in the body's stress response .
Low mineral content is associated with conditions such as anxiety and panic attacks. In addition, long-term stress may deplete the body's magnesium reserves, so this mineral is especially important when you are under stress .
Eat a complete, nutritious carbohydrate source such asSweet potatoMay help reduce the stress hormone cortisol .
Although the body's cortisol levels are strictly controlled, long-term stress can cause cortisol dysfunction, which may cause inflammation, pain, and other adverse effects .
An 8-week study of women who were overweight or obese found that the water cortisol levels of people whose diets were rich in whole carbohydrates (Whole Carb) were much lower than those of the typical American diet with high amounts of refined carbohydrates (Refined). Carb)'s diet .
Sweet potatoIt is a good whole food of carbohydrate selection. They are rich in nutrients important for stress response, such as vitamin C and potassium .
Kimchi is a fermented vegetable, usually made with napa cabbage and radish. Fermented foods such as kimchi are rich in probiotics, and are rich in vitamins, minerals and antioxidants.
Studies have shown that fermented foods can help reduce stress and anxiety. For example, in a study of 710 young people, those who consumed fermented food more often had a lower incidence of social anxiety symptoms ).
Many other studies have shown that foods rich in probiotics such as probiotic supplements and kimchi have beneficial effects on mental health. This may be due to their interaction with intestinal bacteria and directly affect your mood .
Artichokes are very rich in fiber and prebiotics, a type of fiber that feeds friendly bacteria in the intestines .
Animal studies have shown that, like the ocean FOS (FOSs) such prebiotic concentrated in the artichoke, you can help reduce stress levels .
In addition, a review showed that people who eat 5 grams or more of prebiotics a day will experience improvement in symptoms of anxiety and depression, and that a high-quality, prebiotic-rich diet can reduce the risk of stress .
Artichokes are also high in potassium, magnesium, vitamin C and K, all of which are essential for a healthy stress response .
6. Visceral food
Visceral foods including heart, liver and kidneys of cows and chickens are an excellent source of B vitamins , especially B12, B6, riboflavin and folic acid, which are necessary to control stress.
For example, vitamin B is necessary for the production of neurotransmitters (such as dopamine and serotonin) and helps regulate mood .
Supplementing B vitamins or eating foods such as organ meats may help reduce stress. A review of 18 studies in adults found that supplementing with B vitamins can reduce stress levels and significantly improve mood .
One piece of beef liver (85 grams) provides more than 50% of the daily value (DV) of vitamin B6 and folic acid, more than 200% of riboflavin, and more than 2,000% of vitamin B12 .
Whole eggs are rich in vitamins, minerals, amino acids and antioxidants needed for anti-stress reactions.
The choline content of whole eggs is particularly high, and it is only present in a large amount in a few foods. Choline has been shown to play an important role in brain health and may prevent stress .
Animal studies indicate that choline supplements may help relieve stress and improve mood .
shellfish(Including mussels, clams, and oysters) are high in amino acids, such as taurine, and people have studied its efficacy .
Taurine and other amino acids are needed to produce neurotransmitters, such as dopamine, which is essential for regulating the stress response. In fact, research suggests that taurine may have antidepressant effects .
shellfishIt is also rich in vitamin B12, zinc, copper, manganese and selenium, all of which can help improve mood. A study of 2,089 Japanese adults correlated low intakes of zinc, copper and manganese with symptoms of depression and anxiety .
9. Acerola cherry powder
Acerola is one of the most concentrated sources of vitamin C. Compared with citrus fruits (such as oranges and lemons), they have 50–100% higher vitamin C content .
Vitamin C is involved in the stress response. More importantly, high levels of vitamin C are associated with increased mood and decreased depression and anger. In addition, eating foods rich in this vitamin may improve overall mood .
Although they can be eaten fresh , acerola cherries are extremely perishable. Therefore, they are usually sold in powder form, which you can add to food and beverages.
Mackerel, herring, salmon and sardines, etc.Oily fishRich in omega-3 fats and vitamin D, these nutrients have been shown to help reduce stress and improve mood.
Omega-3 is not only essential for brain health and mood, but it can also help your body relieve stress. In fact, low omega-3 intake in Western populations is related to the onset of anxiety and depression .
Vitamin D also plays a key role in mental health and stress regulation. Low levels increase the risk of anxiety and depression .
Pansy is a nutritious herb rich in antioxidants-compounds that can neutralize unstable molecules (called free radicals) and prevent oxidative stress.
Oxidative stress is associated with many diseases, including mental illnesses such as depression and anxiety. Studies have shown that a diet rich in antioxidants may help prevent stress and anxiety .
Antioxidants can also help reduce inflammation, which is usually high in patients with chronic stress .
Pansy is rich in carotenoids, flavonoids and volatile oils, all of which have powerful antioxidant properties .
garlicThe high content of sulfur compounds in the glutathione helps to increase the content of glutathione. This antioxidant is the body's first line of defense against stress .
In addition, animal studies have shown that garlic helps relieve stress and reduce symptoms of anxiety and depression. Nevertheless, more human research is still needed .
TahiniIt is a rich spread made from sesame seeds, which is an excellent source of the amino acid L-tryptophan.
L-tryptophan is the precursor of the neurotransmitters dopamine and serotonin that regulate mood. A diet rich in tryptophan may help improve mood and relieve symptoms of depression and anxiety .
In a 4-day study of 25 young people, compared with a low-amino acid diet, a high-tryptophan diet can improve mood, reduce anxiety and reduce symptoms of depression .
Sunflower seedsIt is a rich source of vitamin E. This fat-soluble vitamin acts as a powerful antioxidant and is essential for mental health.
Low intake of this nutrient can lead to mood changes and depression .
Sunflower seeds are also rich in other stress-reducing nutrients, including magnesium, manganese, selenium, zinc, B vitamins and copper .
broccoliCruciferous vegetables are known for their health benefits. A diet rich in cruciferous vegetables can reduce the risk of certain cancers, heart disease, and mental illness (such as depression) .
Cruciferous vegetables (such as broccoli ) are the most concentrated food source of certain nutrients (including magnesium, vitamin C, and folic acid), which have been shown to eliminate symptoms of depression .
broccoliIt is also rich in sulforaphane , a sulfur compound with neuroprotective properties and may have sedative and antidepressant effects .
In addition, the DV of vitamin B6 packaged in 1 cup (184 grams) of cooked broccoli is more than 20% of the DV, and a higher intake of vitamin B6 can reduce the risk of anxiety and depression in women .
ChickpeasRich in anti-stress vitamins and minerals, including magnesium, potassium, B vitamins, zinc, selenium, manganese and copper.
These delicious beans are also rich in L-tryptophan, which your body needs to produce neurotransmitters that regulate mood .
Studies have found that a diet rich in plant protein (such as chickpeas) may help promote brain health and improve mental performance .
In a study of more than 9,000 people, those with a Mediterranean diet rich in legumes and plant-based foods had better moods and less stress than those who followed a typical Western diet rich in processed foods .
Chamomile is a medicinal herb that has been used as a natural antihypertensive since ancient times. Its tea and extracts have been proven to promote sleep and reduce symptoms of anxiety and depression .
An 8-week study conducted in 45 anxiety patients showed that taking 1.5 grams of chamomile extract can reduce salivary cortisol levels and improve anxiety symptoms ).
Blueberries are associated with many health benefits, including improving mood .
These berries are rich in flavonoid antioxidants, which have powerful anti-inflammatory and neuroprotective effects. They may help reduce stress-related inflammation and prevent stress-related cell damage .
More importantly, studies have shown that eating foods rich in flavonoids (such as blueberries) can prevent depression and improve mood .
Many foods contain nutrients that can help you reduce stress . Matcha powder, fatty fish , kimchi, garlic, chamomile tea and broccoli are just a few of them that might help. Try to incorporate some of these foods and beverages into your diet to naturally promote stress relief.