January 13th, 2017 | Updated on May 9th, 2023
Stress causes many direct and indirect health problems. Stress is also responsible for many harmful physiological changes. Instead of searching for unhealthy foods, you should make healthful food choices.
We know you’re stressed out these days. To help calm your nerves, we’ve identified six stress buster foods that will help you managing your stress and after eating these foods you will find yourself stress free.
1. Sweet potatoes
Root vegetables are a good source of fiber and carbohydrates, which can help to boost serotonin production. Sweet potatoes are a great source of vitamins and minerals that are good for your blood pressure and your heart.
Oatmeal is more than just a warm and soothing breakfast item. Eating oatmeal can actually increase the serotonin levels in your brain, making you feel calmer and more centered. This breakfast food is packed with fiber, B-vitamins and magnesium, all of which lower blood pressure, nourish the nerves, brain, and adrenal glands, and stabilize mood by providing a surge of serotonin.
3. Brazil nuts
Brazil nuts have a high proportion of monounsaturated fat. They also contain some protein as well as being a good source of important nutrients including magnesium, zinc, calcium, vitamin E and some B vitamins.
Are Brazil nuts good for the brain? All nuts, including Brazil nuts, provide neuroprotective benefits. Brazil nuts contain an antioxidant known as ellagic acid which has an anti-inflammatory effect that will be good for your brain. One Brazil Nut contains up to 91mcg of selenium, which could fulfill the daily intake needed for an adult.
Avocados act as a “nutrient booster” by enabling the body to absorb more fat-soluble nutrients, such as alpha- and-beta-carotene and lutein in foods that are eaten with the fruit. Avocados are a great source of vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta-carotene, and omega-3 fatty acids. Avocados are full of healthy, beneficial fats that help to keep you full and satiated.
Yogurt is highly nutritious and is an excellent source of protein, calcium and potassium. It’s also well known for being rich with good bacteria [acidophilus], to help stabilize and soothe nervous digestive systems resulting from stress.
Researchers have found that eating blueberries could help to reduce the genetic and biochemical drivers behind depression and suicidal tendencies associated with the disorder. There is evidence that blueberries may help to mitigate some of the problems associated with post-traumatic stress disorder (PTSD).
Asparagus contains high levels of B6 and folic acid, both of which help boost levels of dopamine a substance that acts as a natural relaxant on the brain. “Both of these vitamins are also crucial in healthy immune and nervous system functioning,” Chung says.
8. Pumpkin seeds
One ounce (28 grams) of shell-free pumpkin seeds has roughly 151 calories, mainly from fat and protein. They also contain a lot of antioxidants and a decent amount of polyunsaturated fatty acids, potassium, vitamin B2 (riboflavin) and folate.
When removed from the flesh of a pumpkin, they can be rinsed and roasted, either plain or with other flavours such as oils and spices. pumpkin seeds are a great source of protein and unsaturated fats, including omega-3. They also contain a good range of nutrients including iron, selenium, calcium, B vitamins and beta-carotene, which the body converts into vitamin A. They are an excellent natural source of magnesium and zinc.
Nuts and seeds are a rich source of Omega 3 and Omega 6 essential fatty acids, which help reduce stress. Walnuts are one of the best sources of Omega 3s. Cashews and sunflower seeds also contain tryptophan, which boosts serotonin production and can take the edge off a stressful day.
According to Harvard Health, probiotics can do more than improve your gut health. They also may indirectly enhance your brain, too. A small 2013 study reported in the journal Gastroenterology found that women who ate yogurt with a mix of probiotics, twice a day for four weeks, were calmer when exposed to images of angry and frightened faces compared with a control group.
11. Black beans
Black beans are teeming with magnesium and other minerals that promote muscle relaxation and lower blood pressure,” explains Chung. Magnesium is a natural muscle relaxant and stress buster. Having a low magnesium level may result in headaches and cramps, and can aggravate an already anxious state. Black beans are also rich in fiber and protein, which stabilize blood sugar.
Eggs contain proteins such as ovalbumin and ovotransferrin. These proteinact as effective antioxidants. Egg also contains other minerals such as Vitamin-A, Vitamin-E and Selenium. These minerals are enriched with antioxidant properties. Egg yolk is a great source of Vitamin D. Another good thing is Eggs contain Tryptophan which aids in creating neurotransmitter serotonin.
13. Fatty Fish
Fatty fish (such as salmon and tuna) are rich in omega-3 fatty acids, which have been shown to reduce surges of stress hormones and also confer protection against heart disease, depression, and premenstrual syndrome. The omega-3 fatty acids in fish are good for your heart. The American Heart Association recommends that that people should eat fish rich in unsaturated fats at least twice a week.
Various studies suggest that probiotics can alleviate stress level and related mental symptoms such as anxiety and depression.
14. Dark chocolate
According to researchers at Loma Linda University Adventist Health Sciences Centre in Southern California, in addition to making you happier from the sugar, consuming dark chocolate can have a positive effect on your brain health.The researchers found that eating dark chocolate with a high percentage of cacao, typically chocolate over 70 per cent, reduces stress levels and inflammation.
15. Chamomile tea
Chamomile tea has great benefits in relaxing the muscles and reducing irritability. If you are struggling to de-stress or suffering from anxiety, chamomile tea, with its many medicinal properties, can work wonders on you. The anti-bacterial and anti-fungal properties found in Chamomile helps to treat many health problems.
Chamomile tea contains apigenin, an antioxidant that binds to certain receptors in our brain that promote sleep and reduce insomnia, or the chronic inability to sleep.
16. Herbal Tea
Herbal teas are very relaxing for mind as they contain essential oils that are known to cool down the nerve. 3 tablespoon of the fresh herbs or 1 tablespoon of dried herbs steeped in a cup of water for about 5 to 10 minutes should be enough.
17. Matcha Green Tea
Matcha, which is essentially theanine-rich powdered green tea, is abundant in caffeine. Caffeine has a strong antagonistic effect against theanine. For those who have anxiety, whether genetic, acquired, or a mix – it’s a powerful thought that natural remedies like green tea matcha may offer research-backed relief, especially during a time when conditions like social anxiety are on the rise.
Eating Kimchi helps with Social Anxiety Disorder. Studies suggest that probiotic-rich foods like yogurt, kefir, and kimchi can bolster your good gut bacteria, positively affecting your brain and your mood. What exactly is kimchi? Kimchi is a red, fermented cabbage dish (occasionally, with radish) made with a mix of salt, vinegar, garlic, chile peppers and other spices. These ingredients are fermented in a tightly closed jar and are subsequently served with rice, noodles or soups in every Korean’s household.
19. Organ meats
Organ meats include livers, hearts, brains, and intestines, to name a few. They are full of nutrients, and are often pound-for-pound more nutritious than muscle meats. Today, organ meat is making a comeback, fueled by the fast growing Paleo/Carnivore Diet community. Accessibility is also a factor. Research show how vitamins work better together. Each vitamin and nutrients functions its individual uniqueness while providing a support function for others. For example, Vitamin C helps with immunity. Combine with other vitamins that do the same (Vitamin D and B) and your body benefits exponentially.
Shellfish include mussels, clams, and oysters. They are high in amino acids like taurine, which has mood-boosting properties (26Trusted Source). Taurine and other amino acids are needed to produce neurotransmitters like dopamine, which are essential for regulating stress response.
Shellfish contain vitamin B12, zinc, copper, manganese, and selenium. All are known to relieve stress.