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People have multiple ways of dealing with stress, but did you know that certain foods can also be beneficial to managing it? For better or for worse, the foods we eat can directly affect our stress levels, so make sure you’re choosing ones that provide the proper nutrients. If you’re feeling upset or overstretched, check out this list of stress-fighting foods:
Believe it or not, dark chocolate is a prime stress-fighting food, and it doesn’t hurt that it’s delicious as well!
Research indicates that due to its high level of antioxidants, dark chocolate may lower levels of stress hormones. Chocolate also contains sugar (a carbohydrate), so it releases mood-improving serotonin. It's all right to indulge; just keep the portions in check. Experts recommend that you have only about one fourth of a small bar a day and that the brand you choose doesn’t contain too much unnecessary sugar. Quality also counts here. If possible, try to find a bar with fresh ingredients and no extra additives or chemicals.
Stress runs you down, which leaves you open to sickness. Almonds, pistachios, and walnuts can boost your immune system with vitamins and zinc. Stress depletes our B vitamin stores, and snacking on nuts helps replenish them. In some cases, they’ve also been shown to help lower blood pressure, which can increase along with stress levels.
Another nutrient that’s believed to be important in managing anxiety levels is magnesium, which targets the particular brain functions linked to our stress response. Nuts, especially almonds, cashews, and brazil nuts, are rich in magnesium. Nuts can be pretty high in calories though, so make sure that each day you only have a handful.
Next time you’re feeling stressed, skip the ice cream and enjoy a colorful yogurt parfait instead. Yogurt contains probiotics, a type of good bacteria that aids in gut health. Probiotics are essential in fighting off bad bacteria which keeps your immune system strong. They also help digestion and absorption of nutrients.
So while you might not think gut health would relate to stress, studies have shown that bacteria in the gut can create serotonin-containing molecules, which have stress-fighting properties. All this shows that gut health is essential in managing your mood. If you’re open to it, try a non-dairy yogurt for an even healthier option.
Crunchy foods like carrots are another healthy and delicious food that help beat stress. Carrots contain magnesium, and as discussed previously with nuts, magnesium is a key ingredient in fighting against high stress levels. They also contain high levels of fiber and carbohydrates which aid in the production of serotonin. Low in calories and easily paired with different dips, they’re a tasty, guilt-free, and anxiety-lowering snack.
Fish high in fat, such as salmon, tuna, herring, halibut, sardines, and lake trout, are excellent sources of omega-3s and are beneficial for heart health. Omega-3s have been shown in studies to help lower levels of anxiety due to the way they affect the mood-controlling parts of our brain.
If adding fish to your diet doesn’t appeal to you, you can also get your omega-3s through supplements, though be sure to check with your physician first to ensure you’re getting the correct amount.
Have a fish allergy or don’t care for the fish burps that accompany your current omega supplement? Check this 2:23 min video or purchase it here.
Swiss chard is a nutritional powerhouse - an excellent source of vitamins A, C, and K. It's also a good source of magnesium (our favorite stress-fighting nutrient), potassium, iron, and dietary fiber. Cortisol is our body's main stress hormone. Cortisol uses large amounts of magnesium therefore leafy green vegetables, like Swiss chard, spinach and kale help replenish magnesium and balance hormones.
Since stress can raise your blood pressure, it’s important that the foods we eat help to combat that.
One nutrient that is vital to lowering blood pressure is potassium. Avocados and bananas are both loaded with potassium as well, which makes them prime stress-fighting foods. Fun Fact: Bananas release a gas called ethylene, which speeds up the ripening process for avocados. Storing the two foods next to each other means the ripening is super-charged and happens quicker.
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