Top 7 Foods for Stress Relief

by | Apr 2, 2023 | Stress | 0 comments

An image with of a bowl of fruits surrounded by blueberries, cut strawberries, and mangoes. The image is supposed to represent the top foods for stress relief

Top 7 foods for stress relief

"Dark chocolate is a top food for stress relief due to its high levels of antioxidants and mood-boosting compounds. Image shows a jar with shaved chocolate in it and around it"

Dark chocolate 

Dark chocolate may be one of the top foods for stress relief because it is rich in antioxidants and magnesium. The antioxidants in dark chocolate, flavonoids, can help to lower inflammation in your body and improve brain function by reducing the stress hormone cortisol and through the release of endorphins. It isn’t clear why magnesium is good for stress relief, but researchers believe it can help through the regulation of neurotransmitters in our brain. 

"Image of fresh blueberries in a bowl, a top food for stress relief due to its high levels of antioxidants and anti-inflammatory compounds. Blueberries are known to reduce stress levels and promote mental clarity. Incorporate them into your diet for a delicious and nutritious way to combat stress."

Blueberries

Blueberries are rich in anthocyanin and other antioxidants, and they also contain tryptophan. Anthocyanins are the pigment that give blueberries their color and have been shown to reduce cortisol, monoamine oxidase, aminocholinesterase.  Tryptophan, which most people associate with turkey meat, is an amino acid that is involved in the production of serotonin. Many studies show that low levels of serotonin are correlated with stress, anxiety, and depression.   

Image of fresh spinach leaves in a bowl, one of the top 7 foods for stress relief due to its high content of magnesium and other stress-reducing nutrients. Incorporate spinach into your diet for a delicious and nutritious way to combat stress

Spinach

Spinach is rich in magnesium, vitamin C, folate, L-theanine, and chlorophyll. Vitamin C works to reduce stress by reducing oxidative stress, inflammation, regulating heart rate, and regulation of neurotransmitters. 

Image of a deliciously cooked salmon fillet on a plate, one of the top 7 foods for stress relief due to its high levels of omega-3 fatty acids and vitamin D. Incorporate salmon into your diet for a healthy and tasty way to combat stress and improve brain function.

Salmon

Salmon is rich in omega-3 fatty acids, which have been shown to reduce inflammation, lowering cortisol, supporting brain function, regulating neurotransmitters, and improving heart health. Seaweed, chia seeds, hemp seeds, flaxseeds, walnuts, and brussel sprouts are also great vegetarian sources of omega 3’s.  

Image of a warm cup of chamomile tea, one of the top 7 foods for stress relief due to its calming and relaxing properties. Chamomile tea can help reduce anxiety and promote restful sleep. Enjoy a cup before bed for a soothing way to combat stress.

Chamomile tea

Chamomile tea is widely known for its calming properties which are derived from several compounds found in the plant which include: apigenin, bisabolol, matricin, glycine, and several other types of flavonoids. Studies show that apigenin, matricin, and bisabolol, can regulate several different types of neurotransmitters, reduce oxidative damage and inflammation, and can protect brain and nerve cells. Glycine has been shown to do much of the same as the other compounds in chamomile, and it can also enhance sleep.  

Image of a bowl of almonds, one of the top 7 foods for stress relief due to their high levels of magnesium and other stress-reducing nutrients. Incorporate almonds into your diet for a healthy and delicious way to combat stress and promote overall wellness.

Almonds

Almonds are rich in magnesium, vitamin E, omega 3’s, L-arginine, and fiber. When a person is in a stressed or highly anxious state the body uses up high amounts of Vitamin E, which can exacerbate both of those conditions if your body already has depleted levels of the vitamin. L-Arginine can help with stress and the consequences of prolonged and heightened stress through the production of nitric oxide. Nitric oxide is involved in the vasodilation of blood vessels, brain and nerve function, learning and memory processing, and stress regulation. 

Image of a 2 cups of plain yogurt, one of the top 7 foods for stress relief due to its high levels of probiotics and other gut-healthy nutrients. Incorporate yogurt into your diet for a delicious and nutritious way to combat stress and support digestive health.

Fermented Foods & Probiotics

Fermented foods and probiotics can both help to improve your gut health and have a positive effect on mood through the gut-brain axis. The gut plays a major role in mood because around 95% of serotonin is produced in the gut along with several other neurotransmitters such as: GABA, melatonin, histamine, acetylcholine. There are many different strains of bacteria in fermented foods and probiotics, but they are thought to improve gut health through the regulation of pH in the intestines (which can help good bacteria thrive and prevent the proliferation of bad bacteria), and producing digestive enzymes which can help you get more out of your food.

 

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