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

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

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

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

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

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

Garlic

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

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.

Broccoli

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

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

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