Stress Relieving Foods You Must Be Munching
Are you stressed? If yes, it’s nothing specific, as stress has become an integral part of the modern lifestyle. An increase in the stress levels of people has also led to a search for stress relieving foods and other methods.
While avoiding occasional stress bouts is difficult, chronic stress can take a toll on your emotional and physical health. In fact, it can even increase the chances of many serious health conditions like heart and depression.
Although proper treatment is needed for serious stress conditions, it can be avoided if we include some stress-relieving foods in our diet. These foods are known to have natural stress relief qualities.
Some of the stress-relieving foods and beverages you can try are:
If you love tea, then you must be aware of this amazing stress relief food. It is popular among health enthusiasts for its content that is rich in L-theanine.
L-theanine is an amino acid that is famous for its powerful stress-relieving properties. Matcha is opulent in this amino acid in comparison to other variants of the green tea. This is because the matcha is grown in the shade, thus increasing its content of certain compounds like L-theanine.
Many pieces of research have shown that the matcha that is low in caffeine may reduce stress. Animal and human studies have also shown the same results of this stress relieving food.
For example, in a study, 36 people ate a type of cookie containing 4.5g of matcha in it for a period of 15-days. The participants felt a significant reduction in stress markers like salivary alpha-amylase in comparison to placebo groups.
When it comes to natural stress relief, there is no match for this green leafy vegetable. This vegetable is full of stress-relieving nutrients.
To better understand, take it like this, 175 grams of the cooked swiss chard contains 36% of the daily recommended magnesium content. This makes it an amazing natural stress relief option as magnesium is proven to play a vital role in the body’s response to fighting stress.
Low levels of magnesium are associated with health conditions like a panic attacks and anxiety. In addition to this, chronic stress may also deplete the stores of magnesium in the body. Thus hampering the stress relief capacities of the body.
When it comes to stress-relieving food, one of the best bets is eating a nutrient-rich whole carb diet. This is a good option because such foods are known to lower the cortisol hormone.
Although cortisol levels in the body are regulated tightly, chronic stress may lead to the dysfunction of Cortisol. This may, in turn, lead to pain, inflammation, and other unpropitious effects.
A study on overweight and obese women in the USA for 8-weeks has also shown the same. In the study, women who ate a nutrient-dense whole carb diet had a reduction in the levels of Cortisol. Whereas on the other hand, women who had the standard American diet, which was rich in refined carbs, had no changes or increase in levels.
For all these reasons, sweet potatoes are a great option for stress relieving food. This is because it is excellent in carbs and also rich in vitamins like potassium and vitamin C.
Kimchi is a type of vegetable that is fermented and is made from napa cabbage, daikon, and radish. Fermented foods are known for their opulent antioxidant, vitamins, and minerals content. They are also popular for their high probiotic content, which is gut-healthy bacteria.
Researches suggest that fermented foods may help in the reduction of anxiety and stress levels.
For example, in a study involving 710 young adults, the participants ate fermented foods frequently. After a certain period, there was a reduction in their stress symptoms like that of social anxiety.
Many more pieces of research also show that foods rich in probiotics like the kimchi are beneficial for mental health. This effect of the probiotics is likely due to their interaction with the gut bacteria. The interaction of these two affects the mood.
The artichoke is known for its high fiber and opulent prebiotic content. This type of bacteria is especially good for gut health. Thus the artichoke has various stress relief qualities and is popular among various stress relieving food.
Animal studies on the natural stress relief methods show that prebiotics like fructooligosaccharides(FOSs) are present opulently in artichoke. These bacterias have stress-relieving effects and thus a good option for stress relief.
Plus, one review on these foods also proved that people who had at least 5 grams of prebiotics each day experienced an improvement in depression and anxiety along with stress symptoms.
Artichoke is also rich in potassium, Vitamin C, magnesium, and vitamin K. These all are essential for the body’s healthy stress response.
Nature’s multivitamin dose, have you heard about it? Well, it is the name for eggs due to their impressive nutrient profile. Whole eggs are full of minerals, antioxidants, vitamins, and amino acids. All these are essential needs for the body’s healthy response to stress relief.
For all these reasons, the egg is top lister stress relieving food. Whole eggs are specifically rich in choline, a nutrient that is only present in some types of food. Choline is a vital element for brain health and thus protects against stress.
Some animal studies also note that choline supplements may aid in stress reduction and mood-boosting.
The shellfish varieties, like the oysters, clams, mussels, are opulent in amino acids like taurine. This amino acid has proven to be a mood booster in many studies.
Amino acids like taurine are essential for the production of neurotransmitters like dopamine. This is vital for regulating the body’s response to stress relief. In fact, many studies show that taurine also has antidepressant effects. Thus it is amazing stress relieving food.
Shellfish are also full of vitamin B12, copper, selenium, zinc, and magnesium, which may help in boosting the mood. A study on 2,089 adults in Japan associated low intake of copper, magnesium, and zinc with depression and stress symptoms.
Parsley is a natural herb that is opulent in antioxidants. The antioxidants neutralize the free radicals, thus protecting against oxidative stress.
Oxidative stress is responsible for many health problems, including mental disorders like anxiety and depression. Many pieces of the research also show that antioxidants can help in preventing anxiety and stress.
Antioxidants may also reduce inflammation, which is one of the common stress symptoms.
Parsley is specifically rich in flavonoids, volatile oils, and carotenoids, all of which are powerful antioxidant properties containing elements.
Garlic is opulent in sulfur, which helps in the increase of glutathione levels. The glutathione is a type of antioxidant that is the first line of defense for the body against stress.
What’s more, many studies also suggest that garlic helps in fighting stress and reduction of anxiety symptoms. It also helps in the reduction of depression symptoms. However, more research on humans is needed.
The sunflower seeds are an opulent source of vitamin E. This vitamin is fat-soluble and acts as a powerful antioxidant and thus essential for optimum mental health.
The low intake of this vitamin is associated with the alteration in mood as well as depression.
Sunflower seeds are also rich in other nutrients that are popular for stress relief. Some nutrients are magnesium, selenium, zinc, copper, vitamin B, and manganese. Thus it is amazing stress relieving food that you can eat.
Various types of food are opulent in nutrients that help in the reduction of stress.
Matcha powder, kimchi, chamomile tea, broccoli, fish, and garlic are just some examples of stress-reducing foods.
Try to incorporate some of the above foods in your diet to naturally boosting the stress-fighting capabilities of the body.