Laurentine ten Bosch writes:
"If you’re feeling stressed and overwhelmed you may reach for certain foods to make you feel better. This is not a problem, so long as the foods, you’re eating are actually helping you manage your stress and not making the situation worse.
Eating ‘comfort foods’, like a bag of chips, that are high in sugar or processed carbohydrates can provide a short-term relief from stress but leave you feeling worse in the long run and can actually be damaging to your health.
We know how easy it can be to grab a sweet treat that’s all too convenient, and how tricky it can be to make healthy food choices when your body is exhausted and you’re feeling under pressure. So we’ve prepared a list of stress-busting, calm-inducing foods that you can keep on hand when you know you’ve got a busy week coming up or you’re already feeling under the pump.
These top foods are proven to help boost your feel-good hormones, lower your blood pressure and reduce cortisol levels, which will help you balance your moods and feel calmer.
1. CAPSICUM (PEPPERS)
Why it works: When we’re stressed, our body releases a chemical called cortisol. Capsicum reduces the amount of cortisol in the bloodstream which helps to manage stress, plus it contains vitamin C that boosts immunity.
How to eat it: Chop up some raw sticks to have at your desk at work and munch on them on their own or with a nice hummus when you’re feeling stressed. The crunchiness will also help to relieve your tense jaw.
2. COOKED TOMATO
Why it works: Like capsicum, this too helps to reduce your cortisol levels but is also a major source of lycopene; which has been linked to a reduction of depressive symptoms, and helps prevent inflammation and blood clots. Studies have found cooking tomatoes can increase the potency of lycopene, far great than any other fruit or vegetable.
How to eat it: Try adding cooked tomatoes to your breakfast routine or make some delicious tomato soup for lunch or dinner.
3. SPINACH
Why it works: Spinach, and other dark leafy greens are rich in folate which helps your body produce serotonin and dopamine, regulating your mood. Spinach is also high in magnesium which helps to lower high blood pressure. The body becomes depleted of magnesium when under stress, so getting plenty of magnesium through spinach is a great way to bring your body back to balance.
How to eat it: Add a cup of spinach leaves to your morning smoothie or create a healthy bed of baby spinach leaves to eat with a couple of poached eggs for breakfast.
4. AVOCADO
Why it works: Avocados contain 20 essential health-boosting nutrients, including potassium, vitamin E, B vitamins, and folate. According to research published in the Nutrition Journal, avocados keep you satiated throughout the day and are helpful for regulating blood sugar levels, which helps to keep your mood steady even in times of stress.
How to eat it: Avocado is so versatile you can add it to almost anything or eat it on its own for a pick-me-up snack. Add avocado to your morning smoothies, chop it up and put it in your salad, whip it up in your blender to make a guacamole dip or even use it in a dessert to curb those sweet cravings!
5. SALMON
Why it works: Salmon is an excellent source of healthy Omega 3 fatty acids which help regulate your hormones and brighten your mood. Salmon also contains zinc, which is often depleted in the body in times of stress.
How to eat it: Breakfast, lunch or dinner! This delicious protein is great with eggs for breakfast, pan-fried in coconut oil and partnered with a side salad for lunch, or why not try it with a coconut and macadamia crust for an easy but impressive dinner. For a quick and easy bite to eat when you’re busy, have a salmon nori roll to get the added benefit of the seaweed’s vitamins and minerals.
6. DARK CHOCOLATE
Why it works: With magnesium deficiency linked to anxiety and stress, you don’t have to feel guilty about a few bites of chocolate when you’re stressed. Good quality dark chocolate contains magnesium and zinc to give you a healthy boost.
How to eat it: Have a few pieces of high-quality dark chocolate as a snack when you’re stressed.
7. WALNUTS
Why it works: Walnuts contain a plant form of Omega- 3 fatty acid that the body converts into docosahexaenoic acid (DHA) to lower norepinephrine, a hormone which can make you feel anxious and irritable.
How to eat it: Add a sprinkling of walnuts to your salad at lunch.
8. L-TRYPTOPHAN
Why it works: L-tryptophan is an amino acid that your body converts to the ‘happy chemical’ serotonin. Do you get cranky when you’re stressed? Research has shown that people who consume trytophan become significantly more agreeable and less quarrelsome.
How to eat it: Foods rich in L-tryptophan include oats, yogurt, nuts, seeds or organic pasture fed animal products.
9. SESAME SEEDS
Why it works: Stress and anxiety tend to deplete your body of zinc, and our bodies need zinc for both the immune and nervous systems. Sesame seeds hold around 10 mg of zinc per 100 g serving, whether you eat them raw, toasted or ground.
How to eat it: Sesame seeds ground into butter, known as tahini, is delicious with salads or as a dip with a few veggie sticks for a quick and easy snack. Tahini is also a core ingredient for hummus!
If you know you’re a ‘comfort eater’ when you’re stressed, stock up on these healthy, calming foods to help you balance your emotions and keep your calm."
Words and picture above from original article here
Thanks for reading. A square of dark chocolate works for me … how about you?
You will find a variety of articles and recipe ideas within this blog, 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 your meter.
All the best Jan
36 comments:
This is a great list. I like and eat almost everything on the list and often have them on hand. I especially like that dark chocolate works! Yay!
~Jess
...I'll try the salmon!
Good information to have on hand. Thank you.
Hello Eddie!
Very interesting and useful post!
I prefer to eat chocolate when i feel stressed or sad!
Have a happy new week!
Dimi...
Positive suggestions thanks!
That's why I rarely get stressed. I eat most of those.
I can think of a few people who need to change their diet :))
gotta keep a store of these around.
Lots of great foods here. Valerie
Hooray for healthy eating. Dark chocolate and walnuts are big winners here. As are many of the others (though not as snacks).
I can see why stress would lead to comfort eating, but I haven't experienced that myself.
Very good information here, Eddie! I like most of them, but just can't get into avocados! ♥
I'm always happy to see "spinach" on any list as healthful - love my spinach salads.
I don't really get stressed but when I do I DON'T eat at all!!
Fascinating! I'll take 6 through 9:)
Excellent info to have. I'll go with the dark chocolate. :)
Great post for all as who doesn't have stress and we do tend to reach for the 'comfort foods' which are no comfort at all in the end ~ as yu wrote ~ thanks!
Happy Day to you,
A ShutterBug Explores,
aka (A Creative Harbor)
Great info and a list to remember when one is stressed!
Awesome! You had me at dark chocolate! lol
What a great post! Just what I need Jan, thank you :)
Very interesting! Tryptofane also helps to sleep better... and after a good night’s sleep you feel not so pissed off :)
Off to buy (red, right?) peppers - thank you for this helpful, great info!!!
So sad it´s such a problem with avocados here (but soon I´m in Perth again :-)...)!
Spinach and walnut are back here now, too!
Thank you Jan, I don't suffer from stress, but, my son is, badly. Thanks for your help.
I love everything on the list Jan, but sometimes only choccy will do 😉
Hello,
This is a good list to remember. I should buy some dark chocolate to keep handy, in case I need some. Happy Monday, enjoy your day and new week ahead!
Work is where I get stressed. I keep nuts and dried fruit at work, better make sure there is a plentiful supply of walnuts in there!
Lisa x
Many thanks for all your comments here …
I noticed that Iris asked "Off to buy (red, right?) peppers - thank you for this helpful, great info!!!"
An article entitled 'What Colour Pepper Is the Healthiest?' can be found here
https://www.livestrong.com/article/531245-what-color-pepper-is-the-healthiest/
"Pick a peck of colorful peppers to punch up the flavor and nutritional content of your meals. Bell peppers come in a palette of colors -- green, red, yellow, orange, purple and chocolate brown -- and all varieties are excellent sources of the antioxidant vitamins A and C. The spicy-crunchy green pepper is a less mature version of the red pepper, which is not only sweeter than its emerald-hued cousin, but it also contains 11 times more cancer-fighting beta carotene."
All the best Jan
Suelo poner albóndigas una vez por semana. Me gusta variar el menú a lo largo de la semana.
Besos
an interesting read...these are all foods i love, but i did not realize the added benefits from eating them!!
Good to know, sometimes i just eat when bored or not staying productive
VENTANA DE FOTO said:
Suelo poner albóndigas una vez por semana. Me gusta variar el menú a lo largo de la semana.
Besos
Google Translate:
I usually have meatballs once a week. I like to vary the menu throughout the week.
Kisses
Oh, I love this post so much! I have to pass this information along. Don't we all need to remember this. Thanks.
Enjoy your week.
A nice list to keep 'up the sleeve' for those times.
If only I could keep to a square or two of chocolate ;D)
Thanks for posting this... cheers Jan.
very interesting, I do eat most of these foods so I am on the right track :)
Great list!
I absolutely loved this post dear Jan !
Thank you so much for useful stuff you shared here
I since years eat Apple specially cold one from fridge and if it is not there I take raw tomato cut it into slices and eat it always heighten my mood and energy
Thanks for this list Jan! Truly appreciate it! Big Hugs!
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