Overcome Stress with these Foods
If you’re feeling stressed, it’s only natural to seek relief.
Stress is in the air, while on the move, we stress over poor road sense of fellow drivers, in office over mounting workload, at parties over surging real estate rates, and round up as impatient listeners at home. But just who is not stressed today?
While occasional bouts of stress are difficult to avoid, chronic stress can take a serious toll on your physical and emotional health. In fact, it may increase your risk of conditions like heart disease and depression
Though we can do better by tweaking our diet chart to include foods that curb stress.
Here is a list of eight foods that’ll do the trick…
1. Eggs
Eggs are often referred to as nature’s multivitamin because of their impressive nutrient profile. Whole eggs are packed with vitamins, minerals, amino acids, and antioxidants needed for a healthy stress response.
Whole eggs are particularly rich in choline, a nutrient found in large amounts in only a few foods. Choline has been shown to play an important role in brain health and may protect against stress.
Animal studies note that choline supplements may aid stress response and boost mood.
2. Garlic
Garlic is high in sulfur compounds that help increase levels of glutathione. This antioxidant is part of your body’s first line of defense against stress
If you are not sure about how else to include garlic in your diet, pickle it. Garlic pickle lives long and tastes good with quick snacks, rice and chapati.
Garlic may reduce stress in the brain. A promising 2018 study conducted in animals (Archives of Physiology and Biochemistry) found that after a 10-day diet of added garlic, the rats in the trial showed less physical symptoms of depression and anxiety and lower levels of stress markers in the brain.
3. Chickpeas
Chickpeas are packed with stress-fighting vitamins and minerals, including magnesium, potassium, B vitamins, zinc, selenium, manganese, and copper.
These delicious legumes are also rich in L-tryptophan, which your body needs to produce mood-regulating neurotransmitters .
Research has found that diets rich in plant proteins like chickpeas may help boost brain health and improve mental performance .
In a study in over 9,000 people, those who followed a Mediterranean diet rich in plant foods like legumes experienced better mood and less stress than those who followed a typical Western diet rich in processed foods .
4. Bananas
Fresh fruits are also fiber-rich prebiotics, but bananas in particular may have powerful effects on your mood. Bananas are rich in vitamin B6, which is key to helping your body synthesize serotonin and dopamine, two neurotransmitters that trigger the feelings of happiness and calm. (Low levels of serotonin are associated with depression.)
These delicious legumes are also rich in L-tryptophan, which your body needs to produce mood-regulating neurotransmitters .
Research has found that diets rich in plant proteins like chickpeas may help boost brain health and improve mental performance .
In a study in over 9,000 people, those who followed a Mediterranean diet rich in plant foods like legumes experienced better mood and less stress than those who followed a typical Western diet rich in processed foods .
5. fish
Fatty fish like salmon and sardines show up on just about every so-called superfood list because of their high levels of omega-3s, which are great for your brain. A diet low in omega-3s may predispose you to mood disorders like anxiety and depression, according to a 2018 review of research published in the journal Frontiers in Physiology. The good news? The research concluded that adding omega-3s to your diet is a powerful potential strategy to help prevent and treat mood disorders.
fish contains important B vitamins, particularly the renowned stress fighters B6 and B12. “In fact, B12 is one of the most important vitamins involved in the synthesis of the ‘happy’ brain chemical serotonin; a vitamin B12 deficiency can even lead to depression.
Try minimizing these snacks to reduce stress
Not eating consistently throughout the day, as well as eating foods that are lower in fiber and higher in added sugars, can negatively affect cortisol levels. If you’re stressed out, work on minimizing the following (or at least try to pair them with some of the foods listed above):
- Processed foods and packaged snacks high in sugar
- Processed meats (like hot dogs) high in salt
- Alcohol
- Caffeine
