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Sunday, 21 June 2020

Foods To Help Relieve Stress

Jillian Kubala, MS, RD writes:

"If you’re feeling stressed, it’s only natural to seek relief. While occasional bouts of stress are difficult to avoid, chronic stress can take a serious toll on your physical and emotional health. In fact, it may increase your risk of conditions like heart disease and depression. Interestingly, certain foods and beverages may have stress-relieving qualities.

Here are 18 stress-relieving foods and beverages to add to your diet.

Matcha powder
This vibrant green tea powder is popular among health enthusiasts because it’s rich in L-theanine, a non-protein amino acid with powerful stress-relieving properties. 

Swiss chard
Swiss chard is a leafy green vegetable that’s packed with stress-fighting nutrients.

Sweet potatoes
Eating whole, nutrient-rich carb sources like sweet potatoes may help lower levels of the stress hormone cortisol.

Kimchi is a fermented vegetable dish that’s typically made with napa cabbage and daikon, a type of radish. Fermented foods like kimchi are packed with beneficial bacteria called probiotics and high in vitamins, minerals, and antioxidants.

Artichokes are an incredibly concentrated source of fibre and especially rich in prebiotics, a type of fibre that feeds the friendly bacteria in your gut.

Organ meats
Organ meats, which include the heart, liver, and kidneys of animals like cows and chickens, are an excellent source of B vitamins, especially B12, B6, riboflavin, and folate, which are essential for stress control.

Eggs are often referred to as nature’s multivitamin because of their impressive nutrient profile. Whole eggs are packed with vitamins, minerals, amino acids, and antioxidants needed for a healthy stress response. 

Shellfish, which include mussels, clams, and oysters, are high in amino acids like taurine, which has been studied for its potential mood-boosting properties.

Acerola cherry powder
Acerola cherries are one of the most concentrated sources of vitamin C. They boast 50–100% more vitamin C than citrus fruits like oranges and lemons.

Fatty fish
Fatty fish like mackerel, herring, salmon, and sardines are incredibly rich in omega-3 fats and vitamin D, nutrients that have been shown to help reduce stress levels and improve mood.

Parsley is a nutritious herb that’s packed with antioxidants — compounds that neutralize unstable molecules called free radicals and protect against oxidative stress.

Garlic is high in sulphur compounds that help increase levels of glutathione. This antioxidant is part of your body’s first line of defence against stress.

Tahini is a rich spread made from sesame seeds, which are an excellent source of the amino acid L-tryptophan a precursor of the mood-regulating neurotransmitters dopamine and serotonin.

Sunflower seeds
Sunflower seeds are a rich source of vitamin E. This fat-soluble vitamin acts as a powerful antioxidant and is essential for mental health. A low intake of this nutrient is associated with altered mood and depression.

Cruciferous vegetables like broccoli are renowned for their health benefits. A diet rich in cruciferous vegetables may lower your risk of certain cancers, heart disease, and mental health disorders like depression. Cruciferous vegetables like broccoli are some of the most concentrated food sources of some nutrients — including magnesium, vitamin C, and folate — that have been proven to combat depressive symptoms.

Chickpeas are packed with stress-fighting vitamins and minerals, including magnesium, potassium, B vitamins, zinc, selenium, manganese, and copper. These delicious legumes are also rich in L-tryptophan, which your body needs to produce mood-regulating neurotransmitters.

Chamomile tea
Chamomile is a medicinal herb that has been used since ancient times as a natural stress reducer. Its tea and extract have been shown to promote restful sleep and reduce symptoms of anxiety and depression.

Blueberries are associated with a number of health benefits, including improved mood. These berries are high in flavonoid antioxidants that have powerful anti-inflammatory and neuroprotective effects. They may help reduce stress-related inflammation and protect against stress-related cellular damage.

The bottom line
Numerous foods contain nutrients that may 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 beverages into your diet to naturally promote stress relief."

The above words are a snippet from Jillian's original article, which can be seen in full with all information and research links here

take time to de-stress and relax with a cuppa

This blog brings a variety of articles and recipe ideas, and it is important to note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use a reliable meter.

All the best Jan


Tom said...

...I try to let things roll off my back, but the idiot in the White House is another story.

JFM/Jan said...

I love postings like this one...thank you ☕

Valerie-Jael said...

Lots of good things on the list today. Have a great week, Valerie

eileeninmd said...

It is nice to know about all these foods can help to relieve stress.
Enjoy your day, wishing you a happy new week!

NanaDiana said...

I knew several of these stress relievers but not all of them. I am pretty calm and kind of roll with the punches with most things; not a lot of high anxiety here. Hope you have a great Sunday, Jan. xo Diana

mamasmercantile said...

Learnt a lot today. Thankfully there was a lot on the list that we do eat on a regular basis. Thanks for sharing the information.

Chatty Crone said...

I love most of those.
Happy Father's Day to Eddie!

Christine said...

Wonderful healthy foods!

Jeanie said...

Lots of things I love on this list. and we're having shrimp tonight for a low-stress dinner!

Bleubeard and Elizabeth said...

There are a few foods on this list that I enjoy and eat all the time. Glad you gave us this list, Jan.

Elephant's Child said...

Some of these things I enjoy and eat regularly. Others even the thought of eating is stress producing. said...

I do eat a few of these things but I've never heard of the cherry powder.

Fun60 said...

Some surprises on that list. Thanks for sharing.

DVArtist said...

This is a very nice post. I eat a good many of the items on this list.

CJ Kennedy said...

Lots of choices from that list.

Chris Lally said...

Thanks, Jan. We needed that:)

Buttercup said...

I've got lots of these, and incorporate them into daily meals. I eat either spinarch, kale or chard almost every day for an eye condition. It's been my constant throughout this wild few months (and before) and it's my go to. I have just about everything on a bed or spinach, instead of pasta or rice. Take care!

Debbie said...

i think we could all use a bit more of these foods, to lessen our stress these days. i hope you had a lovely weekend!!

Iris Flavia said...

A good list. Sadly Hubby doesn´t like eggs much, I´ll show him your article (again!!)...

Sussi said...

good list!


Es bueno tener esa listas de alimentos en cuenta, a veces vivimos demasiado acelerados.


Margaret D said...

How interesting to read.

Jeff said...

Most of these things--except organ meat--are things I enjoy! That's good.

Thickethouse.wordpress said...

I love this list. And I already eat many of these things. Thank you for all the good information you share.

♥ Łucja-Maria ♥ said...

Very interesting post. I love eggs and broccoli.

Carla from The River said...

Thank you, I enjoy most of these, fantastic.

Conniecrafter said...

thanks, can always use more destressing ideas

carol l mckenna said...

Wonderful list of foods for stress ~ ^_^

Be Safe, Be Well,
A ShutterBug Explores,
aka (A Creative Harbor)

Rose said...

This was a good read...interesting facts.

Phil Slade said...

He. I just knew you would get the broccoli in there somehow Jan. Some things I've never heard of but good to see that Garlic is in there. Now can we have a list of liquids that releive stress? Asking for Sue.

This N That said...

Interesting.....I'll bet you have to eat a lot of those to notice any effect??