While stress is difficult to avoid, chronic stress can seriously damage your physical and mental health. In fact, it may increase your risk of heart disease and depression. In fact, some foods and drinks may have stress-relieving properties.
Here are stress-relieving foods and drinks to add to your diet.
Matcha powder
Green tea powder is popular among health enthusiasts 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 shade-grown green tea. This process increases the levels of certain compounds, includingL-theanine.
Both human and animal studies show that if matcha is high enough in L-theanine and low in caffeine, it can reduce stress.
For example, in a 15-day study, 36 people ate cookies containing 4.5 grams of matcha powder each day. Compared with the placebo group, they had significantly lower activity of the stress marker salivary alpha-amylase.
Swiss Chard
Just 1 cup (175 grams) of cooked Swiss chardSwiss chard contains 36% of the recommended intake of magnesium. The stimulation reaction plays an important role.
Low mineral levels have been linked to conditions such as anxiety and panic attacks. Additionally, chronic stress can deplete the body's magnesium stores, so this mineral is especially important when you're stressed.
Eat whole, nutrient-dense carbohydrate sources such as Sweet potatoes may helplower the stress hormone cortisol.
While cortisol levels in the body are tightly controlled, chronic stress can lead to cortisol dysfunction, which can cause inflammation, pain and other adverse effects.
An eight-week study of overweight or obese women found that those who ate a diet rich in whole carbs had much lower cortisol levels than those who ate a typical American diet A diet with moderate to high amounts of refined carbohydrates.
Sweet potatoes are a great whole food option for carbohydrates. They are rich in nutrients important for stress response, such as vitamin C and potassium.
Research shows that fermented foods can help reduce stress and anxiety. For example, in a study of 710 young adults, those who consumed fermented foods more regularly had lower rates of social anxiety symptoms.
Many other studies have shown that probiotic supplements and probiotic-rich foods like sauerkraut may have beneficial effects on mental health. This may be due to their interaction with gut bacteria, which directly affects your mood.
Artichokes are extremely rich in fiber, and Prebiotic, a type of fiber that feeds the friendly bacteria in your gut.
Animal studies show that Prebioticsconcentrated in artichokes may help reduce stress levels.
Additionally, one review suggests that eating 5 grams or more per day prebiotics experience improvements in symptoms of anxiety and depression, and are high quality, rich in Prebioticdiet can reduce the risk of stress.
Artichokes are also high in potassium, magnesium, and vitamins C and K, all of which are essential for a healthy stress response.
Offal organ foods, including the hearts, livers and kidneys of beef and chicken, are excellent sources of B vitamins, especially B12, B6, nuclear flavin and folate, which are necessary for managing stress.
For example, B vitamins are necessary for the production of neurotransmitters such as dopamine and serotonin, which help regulate mood.
Supplementing with B vitamins or eating foods such asorgan meats may help reduce stress. A review of 18 studies in adults found that supplementing with B vitamins reduced stress levels and significantly improved mood.
1 slice of beef liver (85 grams) provides more than 50% of the daily value (DV) of vitamin B6 and folate, more than 200% of the DV of riboflavin, and more than 2,000% of the DV of vitamin B12.
Whole eggs are rich in vitamins, minerals, amino acids and antioxidants needed to combat stress response.
Whole eggs are particularly high in choline, which is only found in large amounts in a few foods. Choline has been shown to play an important role in brain health and may prevent stress.
Animal studies suggest that choline supplements may help relieve stress and improve mood<
Mackerel, herring, salmonand sardines, etc.Oily fish are rich in omega-3 fats and vitamin D, nutrients that have been shown to help reduce stress and improve mood. Omega-3Not only are they essential for brain health and mood, but they can also help your body relieve stress. In fact, low omega-3 intake in Western populations has been linked to the onset of anxiety and depression. Vitamin D also plays a key role in mental health and stress regulation. Low levels can increase the risk of anxiety and depression. Panax is a nutrient-dense herb that is rich in antioxidants - compounds that neutralize unstable molecules called free radicals and prevent oxidative stress. Oxidative stress has been linked to many diseases, including psychiatric disorders such as depression and anxiety. Research shows that a diet rich in antioxidants may help prevent stress and anxiety. Antioxidants may also help reduce inflammation, which is often high in patients with chronic stress. Pansi is rich in carotenoids, flavonoids and volatile oils, all of which have powerful antioxidant properties Sulfur compounds in garlic High in content, it helps increase glutathione levels. This antioxidant is the body's first line of defense against stress. Additionally, animal studies show that garlic can helprelieve stress and reduce symptoms of anxiety and depression. Still, more human studies are needed. Tahini is a rich spread made from sesame seeds, an excellent source of the amino acid L-tryptophan. L-Tryptophan is the precursor of the mood-regulating neurotransmitters dopamine and serotonin. A diet high in tryptophan may help improve mood and relieve symptoms of depression and anxiety. In a 4-day study of 25 young adults, a high-tryptophan diet improved mood, reduced anxiety, and reduced depressive symptoms compared with a low-amino acid diet< span>. Sunflower seeds are a rich source ofvitamin 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. Broccoli and other cruciferous vegetables are known for their health benefits. A diet rich in cruciferous vegetables may reduce the risk of certain cancers, heart disease, and mental illness such as depression. Cruciferous vegetables (such asbroccoli) are the most concentrated food sources of certain nutrients, including magnesium, vitamin C, and folate. These substances have been shown to eliminate depressive symptoms. Broccoli is also rich insulforaphane, a sulfur compound with neuroprotective properties that may have calming and Antidepressant effect. Additionally, 1 cup (184 grams) of cooked broccoli packs more than 20% of the DV for vitamin B6, and higher intakes of vitamin B6 are associated with a lower risk of anxiety and depression in women< /span>. Chickpeasare rich in stress-fighting 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 mood-regulating neurotransmitters. Research finds that a diet rich in plant proteins, such as chickpeas, may help promote brain health and improve mental performance. In a study of more than 9,000 people, the Mediterranean diet was richer than those who followed a typical Western diet rich in processed foods. People who eat legume-based plant foods report better moods and less stress. Chamomile is a medicinal herb that has been used since ancient times as a natural blood pressure reducer. Its teas and extracts have been shown to promote sleep and reduce symptoms of anxiety and depression. An 8-week study in 45 people with anxiety disorders showed that taking 1.5 grams of chamomile extract reduced salivary cortisol levels and improved Anxiety symptoms). Blueberries have been linked to many health benefits, including improved mood. These berries are rich inflavonoidsantioxidants, which have powerful anti-inflammatory and neuroprotective effects. They may help reduce stress-related inflammation and prevent stress-related cell damage. What's more, research shows that eating flavonoid-rich foods (such asblueberries)can prevent depression and improve mood . 
The bottom line
Many foods contain nutrients that can help you reduce stress. Matcha powder, fatty fish, kimchi, garlic, chamomile tea and broccoli are just a few that may help. Try incorporating some of these foods and drinks into your diet to naturally promote stress relief.
