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7 Most Effective Foods to Beat Stress

foods to beat stress

Even though, completely eliminating stress is impossible, there are ways to minimise stress levels with certain methods.

In this regard foods chosen wisely can be very effective to minimise and reduce stress level. In this article, we are investigating the best foods to beat stress.

Sometimes we feel happy and calm while sometimes we feel stressful and anxious. This is an unavoidable cycle of life. However, from time to time life becomes too stressful to deal with for most of us. As such, we look for ways to beat or at least manage stress and anxious feelings.

As mentioned above, despite the impossibleness of completely removing stress from our lives, we can manage stress with certain methods.

Science says that what we eat can directly affect our mood both in a positive and negative way depending on the foods. In today’s article, we will be focusing on the foods which can contribute to our mental health by helping us to beat stress.

Bear in mind that dealing with stress is tricky, nevertheless, the food choices we make can be our allies in the fight against stress and anxiety.

Before we start please note that below-given recommendations prepared based on scientific studies/research whose links indicated with red colour.

 

1- Herbal Tea


Quite interestingly, regardless of what the drink is, even holding a hot beverage can promote individuals’ mood and trust according to a scientific study. The study proves that physical warmth increased thanks to the holding of a hot beverage, increases feelings of interpersonal warmth.

This being the case, it is important to find a drink that is hot (warm) and also contains the nutrients that can increase our mood and provide calmness. Herbal teas match this description since they are warm and nutritious beverages that provide calmness and a balanced mood.

L-Theanine, an amino acid, is available in both black and green tea provides relaxation according to scientific research. So, prepare yourself a warm herbal tea such apeppermint tea or lavender when you need to manage your stress.

 

2- Fatty Fish


Many of us must have heard many times how healthy regular fish consumption can be for our body since they contain important nutrients mainly omega-3 fatty acids. While confirming its accuracy, it is important to know that fish also play a part in our mental health and mood.

While nearly all omega-3 containing foods are good choices for both heart and mental health, especially fatty fish that contain fatty acids namely eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA) help brain to secrete the chemicals needed for healthy communication between brains cells.

According to a study conducted on people found that those who consume salmon – that contains the fatty acids in question – for about 3 months, showed a significant decrease in their anxiety and stress level. As such, it is safe to say that eating fatty fish on a regular basis can help you prevent stress.

 

3- Dark Chocolate


For many, dark chocolate is the most delicious food on this list. However, despite the dark Chocolate’s fame on promoting one’s mood and increasing happiness, there are concerns over its fattening feature.

Just as other foods that can cause you weight gain if consumed excessively, dark chocolate too show the same effect. Therefore, the consumption should be moderate which means is eating 30-60g is safe.

How dark chocolate increases our mood and helps us fight with stress is related to two nutrients. These are tryptophan (amino acid) and flavonoid (antioxidants). Tryptophan is essential for the production of serotonin and flavonoid is effective against oxidative stress in the body.

 

4- Eggs


Why we feel happier on sunny days are often attributed to vitamin D production in the body made possible by sunlight. In addition to sunlight, we can meet our body’s vitamin D need via foods. And, one of these foods is eggs which are rich in vitamin D.

What makes eggs more appealing when it comes to boosting mood is eggs also provide tryptophan which is necessary for serotonin known as happy chemical. Therefore, consuming eggs both yolk and white regular basis can help the body to produce serotonin. As many of us know high serotonin indicates less stressful days in your life.

 

5- Nuts


Apart from their amazing taste, nutritionists suggest eating a handful of nuts per day thanks to their health benefits. Since there are many nutrients available in nuts, these snacks offer a great number of health benefits from regulating blood pressure to protecting heart health.

Another benefit of nuts is to reduce stress level thus promoting people’s mood thanks to their rich nutrient content such as vitamin B and magnesium. To support this; we can refer to a scientific report demonstrating nuts’ contribution to the mental state. In this report; nuts consumptions are proven to reduce oxidative stress and inflammation in the body.

For these reasons, it is fair to say that eating a handful of nuts such as almond, pistachios or hazelnuts can help us beat stress.

 

6-Citrus Fruits


What differs citrus fruits from other fruits and vegetables is their high vitamin C content. We already know that vitamin c is essential for our body especially for the immune system, however, what we aren’t aware of is the link between low stress level and vitamin C demonstrated with scientific studies.

A study carried out at the University of Alabama in Huntsville claims that vitamin C can help the human body to beat stress.

So make sure you consume a sufficient amount of citrus fruits that are high in vitamin c. In turn, these fruits help you overcome stress while improving your overall health.

 

7- Yogurt


When bad bacteria override the good ones in the gut, there is a huge chance that we can feel sick. In addition to feeling sick, bad bacteria in the stomach can even cause stress and depressive mood.

Therefore, we need to ensure that the number of good bacteria is higher than the bad ones in our gut to avoid both digestive and mental problems. To do that, we need to choose the most suitable foods for our gut health. And, one of the best ways to ensure our stomach hosts good bacteria is to consume probiotics.

Yoghurt is one of the best probiotics that can increase good bacteria in the gut. In doing so, we can avoid gut-related diseases as well as stress and depression.

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