In this more and more stressful world, we all need as many ways as possible to help us calm down and find our zen again. Did you know that choosing the right foods to put in your plate can have a significant impact on how you feel? Here are 8 foods that can help you reduce your stress levels and feelings of anxiety.
Salmon
This delicious fatty fish is an extraordinary source of omega-3 fatty acids, which are already famous for their importance in your brain’s health. But research has shown that omega-3s also help prevent heart disease, fight stress and ease depression, thanks to their interaction with mood related brain molecules.
Walnuts (and Flax Seeds)
Studies have shown that a regular intake of those delicious nuts can have an impact on your blood pressure response to stress. This is most probably thanks to its high content in ALA omega-3 fatty acids, the plant food source of omege-3s. If you want to boost the health benefits of walnuts, pair them with flax seeds, and you have an anti-inflammatory dynamic duo that will help protect your cardiovascular system against the negative effects of stress.
Oatmeal
Don’t you just crave carbs even more when high stress knocks on your door? Giving in just a little bit has been shown to actually help your brain produce serotonin, an antidepressant neurotransmitter regulating your mood, behaviour and sleep. To avoid a boost of blood sugar, which stress can already cause, reach for a delicious and comforting complex carb like oatmeal. Furthermore, along with whole milk and dark chocolate, oats are a great source of plasma available L-tryptophan, an essential amino acid that the brain converts into serotonin. I think we’ve got ourselves a delicious combination right there!
Dark chocolate
Eating dark chocolate is a double whammy when it comes to reducing stress. First, the simple thought of treating oneself with chocolate gives almost everyone a warm fuzzy feeling. But then, chemicals in the chocolate help reduce levels of stress hormones in the body. Be sure to indulge in moderation though, a single ounce or two of dark chocolate each day is well enough to bring the desired impact on your mental health.
Citrus
According studies, the simple act of smelling a citrus fruit can reduce anxiety. The effect of smelling various citrus fruits ranges from appetite control, better digestion and enhancing cognition and mood to curbing depression, reducing stress and boosting your metabolism.
Matcha powder
This beautiful green powder doesn’t only make delicious beverages and tea time treats. The ground young tea leaves contain powerful health ingredients with properties that range from cancer fighting to lowering blood pressure and cholesterol. More so than other types of green tea, matcha contains a non-protein amino acid called L-theanine. This compound has powerful stress relieving properties, according to human and animal studies. Eating a matcha cookie each day could actually significantly reduce your stress levels, so enjoy!
Spinach
This dark leafy green may not be as great a source of iron as Popeye might have had us believe, but it is packed with important nutrients like Vitamin A, Vitamin C, Folate, Calcium and magnesium. This last one, magnesium, is crucial in making your entire body work properly; your muscles, nerves, heart, blood sugar levels, joint cartilage, bones, etc. Moreover, this mineral plays a key role in your body’s stress response. Low levels of magnesium can be associated with anxiety and panic attacks. And when you are feeling stressed, your magnesium reserves get depleted faster, making it even more important to consume this mineral when you’re not at your most zen. Spinach is also a great source of potassium and zinc, two other minerals that have a direct impact on your stress levels, the first by helping regulate your blood pressure, the second by keeping your nervous system healthy, especially the region in your brain regulating your emotions. Luckily, spinach is readily available and delicious, raw in salads or smoothies, or cooked in recipes or as a side dish.
Eggs
Choline is an essential nutrient found only in a handful of foods. It impacts directly your brain development, metabolism and nervous system. Lower levels of choline seem to be related to a higher risk of anxiety and other mood disorders. It turns out eggs are one of the very few high sources of choline, a single egg supplying 20-25% of your daily requirement. It’s basically that or eating liver my friends, so I know I’ve made my choice.
Conclusion
There you have it. Next time you feel stress and anxiety creeping up, alongside your favorite playlist and scented candle, don’t forget to add any or all of these 8 amazing foods that can help you relax to your menu. Bon Appetit!