The 10 Best Foods to Help Fight Stress

The vast majority of people have trouble with stress. It's a strong feeling that affects our bodies and can change our actions. Stress can be bad for your health in several ways, including physically, emotionally, and mentally. Still, most of us don't know how to reduce stress and help the body heal in ways that go beyond the occasional bubble bath or restorative yoga class.

It's natural to want to chill out after being stressed. You can't avoid short-term stress, but long-term stress can harm your body and mind. There is some evidence that it could make you more likely to get heart disease or become depressed.

Surprisingly, some foods and drinks may help make you feel less stressed. Here are ten foods to add to your diet that make you feel less anxious.

Powdered Matcha

L-theanine, an amino acid that isn't a protein but can help relieve stress, is found in large amounts in this green tea powder, which is why health nuts love it.

Matcha, made from green tea leaves that grow in the shade, has more of this amino acid than other types of green tea. Studies show that blending matcha with enough L-theanine and almost no caffeine may help relieve stress.

Dark Chocolate

Scientists have found that eating dark chocolate reduces stress in two ways: chemically and mentally. Even taking the time to eat a piece of chocolate can feel like a treat, which can help relieve stress on its own.

Flavonoids and antioxidants in dark chocolate can lower cortisol levels in the body. This is just one of the many health benefits of dark chocolate.

Herbal Tea

Herbal teas calm you down because of how they make you feel, not because of any minerals they might contain. Having a cup of hot tea is one way to help yourself feel calmer.

Warm drinks have made people feel more "friendly" and "warm" in social situations. Even though any warm drink can be soothing, studies have shown that chamomile and lavender are especially calming.

Studies show that flavonoids help the brain work better, so green tea is good to drink when you need caffeine. Herbal tea, on the other hand, is great for relaxing. Studies have shown that they can help protect neurons from damage caused by neurotoxins, reduce inflammation in the brain, and improve memory and learning.

Avocados

Not only are they tasty when mashed into guacamole or sliced and added to a salad, but they are also a good source of omega-3 fatty acids. Researchers have found that these healthy essential acids can ease tension and worry, improve focus, and make people feel better.

The supposed superpowers of avocados go well beyond the omega-3 fatty acids they have. They have phytochemicals, fiber, dietary fiber, and important nutrients. It has been found that eating avocados is linked to a healthier diet with more nutrients and a lower risk of metabolic syndrome. This syndrome involves high blood pressure, being overweight, and other health problems. But the study only found a link between eating avocados and these better health indicators, not a cause-and-effect relationship.

Sweet Potatoes

If you want to lower your stress level, eating carbs like sweet potatoes, which are full of nutrients, can help.

Even though cortisol levels are tightly controlled, stress that lasts for a long time can cause cortisol dysregulation, which can cause inflammation, pain, stress, and other problems.

Regarding carbs, sweet potatoes are a great choice for a whole food. There is a lot of vitamin C and potassium, both important for a healthy stress response.

Eggs

People have called eggs "nature's multivitamin" because they have many different nutrients. Whole eggs are a great way to keep your stress response strong because they have vitamins, minerals, amino acids, and antioxidants.

Choline is a vitamin that can only be found in certain foods, and whole eggs have a lot of it. Evidence shows that choline helps keep the brain working well and may even protect against stress.

Shellfish

Shellfish, like mussels, clams, and oysters, are full of taurine, an amino acid that has been looked at for its possible mood-boosting effects.

Neurotransmitters like dopamine are crucial for controlling the stress response, and their production requires amino acids like taurine. Some research shows that taurine might help with depression.

Shellfish also have a lot of zinc, copper, manganese, and selenium, all minerals linked to better mental health. Not getting enough zinc, copper, and manganese links to depression and anxiety.

Parsley

Parsley is good for you because it has a lot of antioxidants, which get rid of harmful free radicals in the body.

Oxidative stress is a group of chemical reactions that happen in the body. It has been linked to many diseases, including mental health problems like sadness and anxiety. Scientists think that eating foods high in antioxidants could help reduce stress and anxiety.

Chronically stressed people tend to have more inflammation, but antioxidants can help. Parsley is a very strong antioxidant because it has a lot of carotenoids, flavonoids, and volatile oils.

Sunflower Seeds

Sunflower seeds are good for your health because they have a lot of vitamin E. As a powerful antioxidant, this fat-soluble vitamin is important for keeping your mind healthy.

People who don't get enough of this vitamin can have mood swings and feel hopeless. Sunflower seeds have a lot of nutrients that help relieve stress, like magnesium, manganese, selenium, zinc, vitamin B, and copper.

Blueberries

One of the health benefits of blueberries is that they can make you feel happier. There are a lot of anti-inflammatory and brain-protecting flavonoids in these berries. Stress can cause inflammation and damage to cells. These factors can help reduce inflammation and protect cells from damage.

Furthermore, consuming flavonoid-rich foods like blueberries may protect against depression and improve your mood, according to research.

Conclusion

A balanced diet should include all the essential elements for optimal brain health. There is some evidence that eating a healthy diet rich in antioxidants, anti-inflammatory chemicals, vitamins, and minerals can help mitigate inflammation and oxidative stress.