Seeking ways to relieve stress when you are undergoing stress is natural. There are numerous ways to manage and decrease stress levels.
Hence, consuming healthy foods for stress relief is one of the effective strategies to deal with stress.
Moreover, a healthy and nutritious diet is the most crucial tactic for living a healthier life.
Relieving stress by consuming healthy foods is within everyone’s reach. It does not require any sophisticated methods or additional supplements.
Likewise, unhealthy eating patterns can increase stress levels, worsen the symptoms, and even increases the risk of health problems.
As published by the US National Library of Medicine demonstrates that the amount and quality of consumed nutrients can have a significant impact on the body’s neural circuits that controls mood, emotion, and motivation.
Healthy Foods for Stress Relief
According to the Journal of Nutrition & Food Sciences, when you are under stress, the requirement for certain nutrients like vitamin B, vitamin C, Selenium, and Magnesium upsurges significantly.
Next time you are under stress, do not forget to treat yourself with these healthy and deliciously stress-relieving foods.
Below are healthy foods for stress relief that you can add to a diet plan for their stress-relieving properties.
1. Fatty Fish
Fatty fish is a healthy stress relief food as it is fortified with Omega 3 fatty acids, vitamin D, and nutrients.
These are proven to enhance mood and to decrease stress levels. Omega 3 is found in fatty fish like salmon, sardines, trout, and herring aids in improving mental health.
Moreover, it contains two essential acids known as “eicosapentaenoic acid” and “docosahexaenoic acid.” Both EPA and DHA control neurotransmitters and aids in improving mental health and also decreases inflammation.
According to the Journal of Clinical Medicine, a study based upon 24 people with substance abuse demonstrated that supplementing with EPA and DHA showed a significant decrease in stress and anxiety levels.
Besides, nutritionists recommend consuming a minimum of 2 servings of fatty fish per week. Another study on male adults showed that consuming salmon three times per week significantly decreases anxiety and stress levels.
2. Dark Chocolate
Adding dark chocolate in the diet as a portion of foods for stress relief is a wise choice.
As, it contains a neurotransmitter known as “serotonin,” which aids in boosting your mood by providing feelings of relaxation.
Moreover, dark chocolate also contains antioxidants, which effectively aids in decreasing stress levels.
According to ACS Publications, a study based on people who consumed 1.5 ounces of dark chocolate every two weeks showed significantly low-stress hormones.
Furthermore, dark chocolate is enriched with polyphenols and flavonoids.
According to the American Journal of Clinical Nutrition, a study in midlife and older women demonstrated that flavonoids might effectively decrease cell death and neuroinflammation in the brain and increase blood circulation.
Additionally, nutritionists recommend choosing dark chocolate with 70% or more cocoa. As it contains added sugars and fats, thus small serving of 1-3 grams is adequate.
3. Nuts and Seeds
Nuts and seeds are fortified with nutrients like vitamin B, vitamin E, and fatty acids.
Vitamins are an essential part of a healthy diet and very beneficial for decreasing stress and anxiety.
Additionally, nuts and seeds contain magnesium, which aids in decreasing stress and anxiety.
According to MDPI, a recent study showed that magnesium is beneficial for people with moderate levels of stress and anxiety.
Moreover, brazil nuts are highly fortified with selenium. It is an antioxidant that effectively aids in boosting mood, decreases inflammation, and prevents cell death.
Selenium is anti-carcinogenic that stops cancer from developing.
However, the recommended dosage of selenium for an adult is 400 micrograms a day. Remember not to exceed the dosage as exceeding it can cause side effects.
4. Matcha (Green Tea Powder)
Matcha is stupendously ground powder of green tea leaves.
It is prevalent for its stress-relieving properties. It is fortified with amino acid L-theanine, which decreases stress, boosts mood, and even assets with sleep.
Moreover, matcha is a better source of amino acid than other types of green tea. Its extraction process increases its content of compounds like L-theanine.
According to MDPI, a study in humans and animals show that if the contents of compounds like L-theanine are high and caffeine is low in matcha, then it decreases stress significantly.
Furthermore, another study of 36 people consisting of 15 days demonstrated that people who consumed 4.5 grams of matcha powder per day showed significantly decreased stress compared to the placebo group.
5. Yogurt and Fermented Foods
Yogurt is fortified with healthy bacteria such as “lactobacillus” and “bifidobacterium.”
Adding yogurt and other fermented foods into diet can be very beneficial for stress relief; it is suitable for gut bacteria.
For fermented foods other than yogurt, opt for cheese, kimchi, and fermented soy products.
According to the Journal of Physiological Anthropology, a recent study proves that lactobacillus and bifidobacterium found in yogurt and fermented products have positive effects on brain health.
Furthermore, a review of clinical evidence demonstrates that yogurt and other dairy products increase anti-inflammatory effects.
Research suggests that inflammation is linked to an increase in stress and anxiety.
Likewise, another study shows that yogurt and other fermented foods are likely to decrease social anxiety in adolescents.
Numerous studies reveal that consumption of healthy bacteria improves mood and feelings of happiness in people.
