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Feeling Stressed? Amazing Foods To Incorporate Into Your Diet

 

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.  

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. 

Here are some stress-relieving beverages and foods to add to your diet. 

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.   

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. 

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.  

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.  

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.  

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. 

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. 

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.  

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.  

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.  

Eggs

Eggs are nature’s multivitamins as they contain many essential nutrients. Whole eggs contain amino acids, minerals, vitamins, and antioxidants required to maintain a healthy stress response.  

Whole eggs, especially, are a rich source of choline. Choline is a nutrient that is only in a few food items. It has proven to play an essential role in maintaining brain health and provide protection against stress. Many animal studies have stated choline supplements can provide aid against stress hormones and boost mood.  

Shellfish

Shellfish include oysters, mussels, and clams. These contain a high taurine amount, an amino acid that boosts properties for maintaining a good mood.  

Taurine and other amino acids are required to produce certain neurotransmitters like dopamine, an essential component for regulating stress activities and response. However, some studies have indicated that taurine may contain antidepressant effects.  

Shellfish contains a high amount of zinc, selenium, vitamin B12, magnesium, and copper, all of these nutrients and vitamins are essential to boost mood. An experimental study consisting of 2000 Japanese adults associated with low intake of magnesium, copper, and zinc suffered from anxiety symptoms and depression.  

Acerola Cherry Powder

Acerola cherries are one of the highly concentrated sources of vitamin C. They tend to boost a hundred percent more vitamin C compared to citrus fruits like lemons and oranges.  

Vitamin C is highly involved in maintaining stress response. Consumption of vitamin C shows a lower level of anger, depression, and elevated mood. Additionally, consuming food that is a rich source of vitamin C can help in improving overall mood.  

You can enjoy acerola cherries fresh, but they are highly perishable. Most places sell them as a powder, which you can easily add to beverages and food.  

Fatty Fish 

Fatty fish like salmon, herring, mackerel, and sardines, are an incredible source of vitamin D and Omega-3 fats. These are the nutrients which have proven to improve mood and reduce stress level.  

Omega-3s are not only highly essential for the brain and mood, but they can also help your body in handling stress levels. A low level of Omega 3 intake is directly linked with depression and anxiety. Whereas vitamin D also plays a vital role in stress regulation and mental health. A low level of vitamin D is also associated with the risk of depression and anxiety. 

Parsley

Parsley is a highly nutritious herb containing many antioxidants, which helps neutralize free radicals and protect oxidative stress. Parsley is a rich source of volatile oils, carotenoids, and flavonoids; all of these components carry beneficial antioxidant properties. 

Oxidative stress is directly associated with various illnesses, including certain mental disorders like anxiety and depression. Some studies have suggested that consuming a diet rich in antioxidants can help prevent anxiety and stress levels. These antioxidants can also reduce inflammation, which is high in those who are suffering from chronic stress. 

Broccoli

 

Cruciferous vegetables such as broccoli provide many health benefits. Maintaining a diet plan that contains cruciferous vegetables can reduce the risk of cancer, chronic diseases, and mental health disorders like anxiety and depression.  

Broccoli contains essential nutrients and vitamins like magnesium, folate, and vitamin C; all these components have proven to reduce depression symptoms and provide relief against stress and anxiety. 

Sunflower Seeds 

Sunflower seeds contain a high amount of vitamin E. Vitamin E is a fat-soluble vitamin, a potent antioxidant, and an essential mental health component. Consuming a low level of vitamin E is directly linked with depression and alerted mood.  

Sunflower seeds also contain other stress-reducing vitamins and nutrients like copper, magnesium, selenium, manganese, zinc, and vitamin B. 

Conclusion 

Numerous food items and beverages contain essential nutrients and vitamins to provide relief against stress and anxiety. Fatty fish, matcha powder, organ meat, and parsley are a few of the most beneficial food items that may help. Try adding above listed beverages and food into your daily diet for maintaining a healthy and stress-free lifestyle.