People tend to make a variety of lifestyle changes to help manage their stress and anxiety level. Eating a well-planned diet filled with fruits, vegetables, legumes, clean protein, and whole grains can be very beneficial and helpful. Â
Stress and anxiety are a widespread condition that has affected millions of people around the globe. Symptoms can vary from person to person, and some individuals only experience them once in a while. However, many studies and researches suggest that proper diet and nutrition can relieve stress and anxiety.Â
Here are some stress-relieving beverages and foods to add to your diet.Â
Matcha Powder
Matcha powder is a green tea powder that is very popular among health and fitness enthusiasts because it is highly rich in L-theanine. L-theanine is a nonprotein amino acid with potent stress-relieving components and properties. Matcha powder is one of the most significant L-theanine sources than any other green tea source, as it comes from green tea leaves. This process helps in increasing its content of certain beneficial compounds such as L-theanine.  Â
Both animal and human studies have shown that matcha powder can reduce stress if it contains a high amount of L-theanine and a low amount of caffeine. An experimental study consisting of 36 people ate cookies containing 4 grams of matcha powder for 15 days. In comparison to a placebo group, the report stated that matcha powder consumption significantly reduced salivary alpha-amylase activity, a stress marker.Â
Swiss Chard
It is a green leafy vegetable that contains a high amount of stress-fighting nutrients. Just one cup of Swiss chard contains 35% of magnesium’s recommended daily intake, which plays a crucial role in your body’s stress activities and response. Â
A low level of magnesium is associated with specific activities and conditions like panic attacks and anxiety. Additionally, total chronic stress may deplete our body’s magnesium content, which makes this mineral a highly essential nutrient when you are stressed. Â
Kimchi
Kimchi is a delicious fermented vegetable dish consisting of daikon and napa cabbage. Many fermented vegetable dishes like kimchi contain many beneficial bacteria called probiotics and have high antioxidants, minerals, and vitamins. Â
Some studies have revealed that fermented vegetable dishes help in reducing stress and anxiety level. An experimental study of 700 young adults that consumed kimchi more frequently experienced decreased stress and social anxiety symptoms. This is likely because of the interaction between our gut bacteria and probiotic supplements, which can directly affect our mood.Â
Artichokes
It is one of the most incredible concentrated sources of fiber and prebiotics, which is the type of fiber that feeds on the friendly bacteria present in a gut system. Some animal studies have indicated that prebiotics like FOSs may reduce stress levels. Artichokes have high levels of FOS.Â
A reviewed demonstration on a study consisting of individuals who consumed 5 grams of prebiotics per day reported an improvement in depression and anxiety symptoms. Artichokes contain a high amount of vitamin C and K, magnesium, and potassium; all of these nutrients and vitamins are essential for maintaining a healthy stress response. Â
Organ Meats
Organ meat includes the liver, heart, and kidney of animals like chickens and cows. They are an excellent vitamin B source, especially B6, B12, folate, and riboflavin, which are essential vitamins for maintaining stress control. Vitamin B is a vital source for producing various neurotransmitters like serotonin and dopamine, regulating mood. Â
Consuming vitamin B supplements or organ meat can help in reducing stress levels. A detailed review of 18 experimental studies found that vitamin B lowers stress levels and significantly improves mood. Eighty-five grams of beef liver provides 50% of the daily value for folate and vitamin B6, over 2,000% of the daily value for vitamin B12, and over 200% off the daily value for riboflavin. Â
