20 Foods that Reduce Stress

Amazing Foods that Reduce stress. It’s very natural to seek relief when you’re feeling stressed. While occasional heat of stress is extremely difficult to avoid.

Moreover, chronic stress can have a serious negative impact on your physical health, mental health, and emotional health.

Additionally, stress may increase your risk of conditions like depression and heart disease.

Interestingly, there are certain foods and beverages that may have stress-relieving qualities.

Here are 20 stress-relieving foods and beverages to add to your diet that may help to relieve stress.

Which foods reduce stress?

You can make a variety of lifestyle changes to help to relieve stress. Eating a diet rich in vegetables, legumes, fruit, whole grains, and lean protein can be helpful in stress reduction.

Foods that Reduce Stress

Here is the list 20 stress-relieving foods and beverages to add to your diet that may help to relieve stress.

1. Parsley, foods that reduce stress.

Well, Parsley is a nutritious herb that’s packed with antioxidants. As we know, antioxidants are the compounds that neutralize unstable molecules called free radicals.

Additionally, it also protects against oxidative stress.

Now, many illnesses are being linked with this Oxidative stress, including mental health disorders like anxiety and depression.

Many studies suggest that taking a diet rich in antioxidants may help prevent stress and anxiety.[1]

Moreover, antioxidants may also help reduce inflammation, which is often high in those who are experiencing chronic stress.

Parsley the herb is especially rich in flavonoids, carotenoids, and volatile oils, all of which have very powerful antioxidant properties.

2. Broccoli.

There are a vast variety of health benefits of cruciferous vegetables like broccoli.

Moreover, diets rich in cruciferous vegetables may lower your risk of heart disease, certain types of cancers, and mental health disorders like depression.

Additionally, cruciferous vegetables like broccoli are one of the most concentrated food sources of some important nutrients.

Nutrients like magnesium, vitamin C, and folate which have been proven to combat depressive symptoms are found in broccoli.

Broccoli, is also rich in sulforaphane, a sulfur compound that has neuroprotective properties and can offer calming and antidepressant effects.

Moreover, 1 cup (184 grams) of cooked broccoli packs over 20% of the DV for vitamin B6. A higher intake of vitamin b6 is linked to a lower risk of anxiety and depression in women.

3. Swiss chard

Swiss chard is a leafy green vegetable with a very highly nutritious value. Just one cup(175gm) provides over three times the recommended daily need for vitamin K.

Additionally, the same amount of swiss chard contains 36% of the daily recommended intake of magnesium.  Magnesium is important for the body’s stress response.

Moreover, low levels of magnesium are associated with conditions like panic attacks and anxiety. Additionally, chronic stress may reduce your body’s magnesium stores.

Which makes this mineral, especially important when you’re stressed. That’s why Swiss chard is important foods that reduce stress.

4. Garlic.

Garlic is very high in sulfur compounds that are very helpful to increase levels of glutathione. Glutathione is an antioxidant that is a critical part of your body’s first line of defense against stress.[2]

Moreover, studies show that garlic helps combat stress and reduce symptoms of depression and anxiety.

5. Brazil nuts

Brazil nuts are really very high in selenium. Selenium can also improve mood by reducing inflammation. Inflammation, which is often at increased levels when someone has a mood disorder, such as anxiety.

Selenium, which is also an antioxidant, also helps prevent cell damage. Selenium is also anti-carcinogenic, which helps to prevent cancer from developing.

6. Sunflower seeds

Sunflower seeds are a very rich source of vitamin E.

Now vitamin E is a  fat-soluble vitamin that acts as a very powerful antioxidant and is essential for mental health.

A low level of this nutrient is associated with altered mood and depression.

Sunflower seeds are also high in other stress-reducing nutrients. Nutrients, such as manganese, magnesium, zinc, selenium, B vitamins, and copper.

7. Tahini 

Tahini or tahina is a rich spread made from sesame seeds, which are a good source of the amino acid L-tryptophan.

L-tryptophan is a precursor of the mood-regulating neurotransmitters serotonin and dopamine.

Following a diet rich in tryptophan may help boost mood and ease symptoms of depression and anxiety.

In a study on 25 young adults. A high tryptophan diet led to decreased anxiety, better mood, and reduced depression symptoms, compared with a diet low in this amino acid.[3]

8. Sweet potatoes

Sweet potatoes are packed with nutrients that are important for stress response, such as vitamin C and potassium.

Eating nutrient-rich carb sources like sweet potatoes may help lower levels of the stress hormone cortisol.

However, cortisol levels are tightly regulated. Chronic stress can lead to cortisol dysfunction, which in turn may cause inflammation, pain, and other adverse effects.

A study in women with excess weight or obesity found that those who ate a diet rich in whole, nutrient-dense carbs had significantly lower levels of salivary cortisol.  Then those who followed a standard American diet high in refined carbs.

Sweet potatoes are a complete, whole food that makes an excellent carb choice.

9. Artichokes 

Artichokes are an extremely concentrated source of fiber and especially rich in prebiotics. Prebiotics are a type of fiber that feeds the friendly bacteria in your gut.

Some studies in animals show that prebiotics like fructooligosaccharides (FOSs), which are concentrated in artichokes, may help reduce stress levels.

Additionally, one review demonstrated that people who ate 5 or more grams of prebiotics per day experienced improved depression symptoms and anxiety as well. As that high quality, prebiotic-rich diets may reduce your risk of stress.

Artichokes are also high in magnesium, potassium, and vitamins C and K, which are essential foods that reduce stress.

10. Chickpeas

Chickpeas are highly packed with stress-fighting nutrients. Vitamins and minerals, including potassium, magnesium, B vitamins, zinc, selenium, manganese, and copper.

These delicious and tasty legumes are also rich in L-tryptophan. L-tryptophan which your body needs to produce mood-regulating neurotransmitters.

Studies have found that diets rich in plant proteins like chickpeas may help boost brain health and improve mental performance.

A study in over 9,000 people, showed. People who followed a Mediterranean diet rich in plant foods like legumes experienced better moods and less stress. Then those who followed a typical Western diet rich in processed foods.

11. Blueberries

Blueberries have too many health benefits, including improved mood. Berries are very high in flavonoid antioxidants. Flavonoid that has powerful anti-inflammatory and neuroprotective effects.

They may help you reduce stress-related inflammation and protect against stress-related cellular damage.

Moreover, studies have shown. Eating flavonoid-rich foods like blueberries may protect you against depression, anxiety and even boost your mood.

12. Turmeric 

Turmeric is a common spice used in Indian and South-East Asian cooking. The active ingredient in turmeric is curcumin.

Curcumin, which may help lower anxiety by reducing inflammation and oxidative stress. That is often increased when you are experiencing mood disorders, such as anxiety and depression.

According to a  study in 2015 curcumin reduced anxiety in obese adults.

Another study suggests that an increase of curcumin in the diet also increased DHA and reduced anxiety.

Turmeric is very easy to add to meals. It has minimal flavor, so goes well in smoothies, curries, and casserole dishes.

13. Yogurt

Yogurt contains a variety of healthful bacteria, Lactobacillus and Bifidobacteria. There is emerging positive evidence that these bacteria and fermented products have positive effects on brain health.

According to a recent clinical review, yogurt may also produce an anti-inflammatory effect on the body. Some studies suggest that chronic inflammation may be partly responsible for stress, anxiety, and depression.

Moreover, a 2015 study found that fermented foods reduced social anxiety in some young people.  While many studies suggest consuming healthful bacteria increased happiness in some people.

Additionally, adding yogurt and other fermented food to the diet can benefit the natural gut bacteria and may reduce anxiety and stress.

Fermented foods include cheese, sauerkraut, kimchi, and fermented soy products.

14. Acerola cherry powder

Acerola cherries are one of the richest and concentrated sources of vitamin C.

They boast nearly 50–100% more vitamin C than citrus fruits like lemons and oranges.

For high stress response it is necessary to have vitamin C.

Moreover, high vitamin C levels are linked to elevated mood and lower levels of depression and anger.

Additionally, eating foods rich in vitamin C may improve d.

Yet, they can be enjoyed fresh, acerola cherries are highly perishable.

As of now, they’re most often sold as a powder, which you can add to foods and beverages to make the foods that reduce stress.

15. Matcha powder

Matcha powder is a vibrant green tea powder that is very popular among health enthusiasts. 

Because it’s rich in L-theanine, a non-protein amino acid that has powerful stress-relieving properties.

Matcha is definitely a better source of this amino acid than other types of green tea, as it’s made from green tea leaves grown in shade.

Due to its growing process, its content increases in certain compounds, including L-theanine.

Additionally, Both studies on humans and animals show. That matcha may reduce stress if its L-theanine content is high enough and its caffeine is low.

16. Kimchi 

Kimchi is a fermented vegetable dish. It is made by fermenting vegetables with probiotic lactic acid bacteria (LAB). Kimchi is typically made with napa cabbage and daikon, a type of radish.

Fermented foods like yogurt and kimchi are good for your health. All the beneficial bacteria, probiotics, high vitamins, minerals, and antioxidants are present in kimchi.

Several studies reveal that fermented foods may help reduce stress and anxiety.

Additionally, in a study of 710 young adults. Those who ate fermented foods more frequently experienced lesser symptoms of social anxiety.

Several other studies show. That probiotic supplements and probiotic-rich foods like kimchi have beneficial effects on mental health.

This is most probably due to their interactions with your gut bacteria, which affect your mood.

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17. Eggs

Eggs are often called nature’s multivitamin because of their impressive nutrient profile. Moreover, whole eggs contain a lot of vitamins, minerals, amino acids, and antioxidants needed for a healthy stress response.

Eggs are particularly rich in choline, a nutrient found in large amounts in only a few foods.

For brain health, Choline play an important role and it may protect against stress.

Some animal studies indicate that choline supplements may aid stress response and boost mood.

18. Shellfish

Shellfish, including clams, mussels, and oysters, are high in amino acids like taurine. Taurine, which has been studied for its potential mood-boosting properties.

The body needs taurine and other important amino acids to produce neurotransmitters like dopamine. Dopamine is essential for regulating the stress response.

Moreover, studies indicate that taurine may have antidepressant effects.

Shellfish contains vitamin B12, copper, zinc, manganese, and selenium, all of which may help boost mood.

A study with 2,089 Japanese adults associated low intakes of zinc, copper, and manganese with depression and anxiety symptoms.

19. Fatty fish

Fatty fish like herring, mackerel, salmon, and sardines are incredibly rich in omega-3 fats and vitamin D.

These nutrients help to reduce stress levels and improve mood.

Omega-3 is not only essential for brain health and mood but may also help your body handle stress.

Omega-3-rich foods contain alpha-linolenic acid (ALA). Which provide two essential fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).

EPA and DHA regulate neurotransmitters, help reduce inflammation and promote healthy brain function.

Moreover, if you consume low omega-3, then you are at increased risk of anxiety and depression.

Vitamin D also plays a critical role in mental health and stress regulation. And salmon and sardines are also among the few foods that contain vitamin D.

Low levels of vitamin D have direct link with an increased risk of anxiety and depression.[4]

These benefits make fatty fishes perfect foods that reduce stress.

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20. Dark chocolate

Experts have long implied that dark chocolate might help reduce stress and anxiety.

In a 2014 study on female students, 40gm of dark chocolate helped them to reduce perceived stress.

Other studies have also generally found that dark chocolate or cocoa may improve mood.

However, many of these studies are observational. So, You need to interpret and accept it with caution.

Moreover, it is still unclear how dark chocolate reduces stress, it is a rich source of polyphenols, especially in flavonoids.

A study suggested that flavonoids might reduce neuroinflammation and cell death in the brain as well as improve blood flow.

Chocolate has a very high tryptophan content. Your body uses tryptophan to turn into mood-enhancing neurotransmitters, such as serotonin in the brain.

Dark chocolates are also a good source of magnesium. Eating a diet with rich magnesium in it or taking supplements may reduce symptoms of depression.

However, while choosing dark chocolate, aim for 70 percent or more. Dark chocolates still contain fats and added sugars, so a small serving of 1 – 3 grams (g) is appropriate for foods that reduce stress.

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Conclusion

There are numerous foods that reduce stress that contains nutrients that may help you reduce stress.

And Eating them with a healthful diet would provide all the nutrients for a healthy brain and body function.

Above listed are 20 Foods that Reduce Stress. Try and incorporate a few of them into your daily diet to promote your natural stress relief.

Additionally, you can reduce your inflammation by taking out food that is high in salt, trans fats, and added sugars. Try to avoid them.

Diet rich in anti-inflammatory compounds, antioxidants, minerals, and vitamins.  Is the diet that might help you reduce inflammation and oxidative stress. So here is the list of Foods that reduce stress.

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