Top foods to reduce stress and anxiety

Many of us are stressed these days. To cool yourself down, you might be trying things like going to sleep earlier and exercising. But did you know that reducing stress and anxiety can be as easy as eating healthier? Here are some of the best foods with various nutrients that can provide mood-boosting benefits and improve your quality of life.

 

1 - Walnuts

Nuts, in general, are packed with monounsaturated fats and protein. And although that means they provide excellent benefits, it's best to consume them in moderation because they're also high in calories. Walnuts are the best option for alleviating depression symptoms because they're rich in omega-3 fatty acids, especially for plant-based food. They have been shown to support proper brain function.

2. Avocados

Avocados are super healthy. They’re rich in nutrients such as folate, potassium, and vitamins. They're a great plant-based source of omega-3s, as well as oleic acid both of which play a significant role in proper brain functioning. Avocados also contain small amounts of magnesium and manganese. It has vitamin B, which is extremely important for healthy nerves and brain cells. Lack of B vitamins can lead to stress. Avocados play an important role in relieving stress. They also boost your concentration and focus. As a bonus, avocados are packed with monounsaturated fat and potassium, which helps to lower the blood pressure that occurs due to depression. 

3. Leafy Greens

You may not like greens on your plate, but they have the power to boost your mood. Green leafy veggies are high in a vitamin called folate. This produces ‘feel good’ chemicals like dopamine and serotonin, which promote feelings of happiness. Leafy greens like swiss chard, spinach, and kale are not only delicious but also easy to add to your diet. Eat them raw as a part of your salad.

4. Beans and Lentils

Beans and lentils are often overlooked, but these provide many nutrients without putting a strain on your pocket. They can even help relieve stress.  Lentils are high in nutrients like B vitamins, magnesium, zinc, and potassium. Magnesium and B vitamins particularly help lower stress. Lentils work wonders in decreasing depression linked to fatigue and tiredness.

5- Oats

Oats are commonly known for their cholesterol-lowering abilities, but they have many other advantages. Since they have a low glycemic index, they deliver sustained energy to the bloodstream during digestion, stabilizing blood sugar levels and mood. And while oatmeal may not be as tasty as some other breakfast options like sugary cereals or doughnuts, it won't cause a sugar high and subsequent crash. On top of that, they also contain Selenium, another powerful mood-stabilizing nutrient.

6- Apples

An apple a day keeps depression away. And anxiety, too. Not only are they good for your overall well-being, but more specifically, this fruity favorite is an excellent source of soluble fiber that helps maintain blood sugar levels and stabilize mood. 

7. Seeds

Seeds offer a bunch of health benefits including stress reduction! Eating potassium-rich foods helps reduce symptoms of depression and anxiety. They help maintain blood pressure and stress levels. Seeds also contain zinc, which is very important for brain and nerve development. These seeds are rich in vitamin E, which is an important antioxidant for mental health. Lack of vitamin E is linked with altered mood and stress. They contain other stress-reducing nutrients like magnesium, B vitamins, selenium, zinc, and copper.

8. Berries

Ever wonder what gives berries their colorful appearance? Anthocyanidins are the plant pigments behind the different red, purple, and blue hues depending on pH levels. They inhibit the release of cortisol (more commonly known as the stress hormone) thus, making you feel calmer. Berries are a well-known source of antioxidants that strengthen the immune system and fight free radicals. And by boosting brain and cognitive functioning, they can also help when you're feeling down.

9. Fermented Foods

Researchers are finding that gut bacteria and the development of mental issues such as depression are complexly intertwined, and this is what's known as the gut-brain connection. The probiotics in fermented foods such as plain yogurt, kombucha, and sauerkraut restore and rebalance the gut microbiome, thereby supporting the production of mood-enhancing neurotransmitters.

10-Dark Chocolate

It turns out that dark chocolate also contains probiotics, which are great for your gut and brain. It's also high in antioxidants that combat oxidative stress in the brain, and as a result, reduce mental stress. Furthermore, dark chocolate contains magnesium, which protects against inflammation, increases blood flow in the brain, improves cognitive function, and reduces anxiety. Whenever you feel worked up, you can eat a piece or two. You can even add a square of dark chocolate to your hot oatmeal.

Final say

It's additionally essential to keep away from or limit food sources that can fuel pressure and tension, like caffeine, liquor, sweet food sources, and handled food sources high in unfortunate fats. Moreover, remaining hydrated by drinking a lot of water over the course of the day is fundamental for by and large prosperity.

Recall that while diet can assume a part in overseeing pressure and tension, it's only one part of an all encompassing way to deal with emotional well-being. Customary activity, satisfactory rest, stress the board strategies, and looking for help from an emotional well-being proficient when required are likewise significant parts of a sound way of life.

FAQ's

How does stress affect the brain?

Stress can cause an unevenness of brain hardware supporting perception, direction, uneasiness, and mindset that can increase or reduce the articulation of those ways of behaving and social states.

Can stress make you sick?

In the event that you are continually under pressure, you might encounter actual side effects, for example, chest torment, cerebral pains, a resentful stomach, inconvenience resting, or hypertension.

Which foods should I avoid during stress?

If you're feeling stressed, try to avoid these foods

Liquor.

Caffeine.

Sweet beverages and food sources.

Handled food sources, like chips, treats, frozen food varieties, and instant feasts.

Food varieties high in trans fats and unreasonable saturated fats, like broiled food varieties, red meat, full-fat dairy, margarine, and prepared products.