14 TYPES OF FOOD THAT FIGHT STRESS

Ever start eating a lot because you felt upset or tense? If you ate the right foods, this could be quite a good thing. Add some of these tasty options to combat stress the natural way.

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Millions of people suffer from anxiety. Some get anxious now and then, others live with it every day. Unhealthy eating patterns can send stress levels soaring and increase the risk of health problems. But there are healthy, delicious ways to fill up and beat back stress at the same time. Best of all, you probably have most of them in the house.

Instead of reaching for the ice cream next time you’re stressed, try some of these.

1. SWEET POTATOES
They’re packed with nutrients that are important for stress response, such as vitamin C and potassium. They may also lower your level of cortisol, the stress hormone.



2. LEAFY GREENS
As a rich source of magnesium, leafy greens can help regulate cortisol. They also contain folate, a key worker in the production of the feel-good chemical dopamine. Low magnesium levels can lead to anxiety or panic attacks.

About one cup of spinach, Swiss chard, or kale contains more than a third of the magnesium you need for a day – and loads of other health boosts such as fibre which prevent blood sugar from shooting up and down.

Finally, it’s been proven that older people will sleep better if they increase their magnesium intake.

3. ORGAN MEATS
Eating heart, liver, or kidneys from animals such as cows and chickens will boost your supply of B vitamins, which are essential for stress control. They also produce neurotransmitters that help regulate your mood. One slice (85 grams) of beef liver has more than half your daily dose of vitamin B6 and folate, plus other vital nutrients.

4. EGGS
Eggs are packed with vitamins, minerals, amino acids, and antioxidants needed for a healthy stress response. They’re also rich in choline, which plays a big part in keeping your brain healthy, may fight stress, and improve your mood.

5. FATTY FISH
Mackerel, herring, sardines, and other oily fish are rich in omega-3 fats which are important for brain health and mood and may help your body handle stress. They’re also full of stress-fighting vitamin D. Two portions per week should make a difference – and omega 3 is believed to lower the risk of heart disease or stroke.

6. PARSELY
This nutritious herb is loaded with antioxidants. They protect you against oxidative stress, which contributes to problems such as depression and anxiety.



7. FRUIT
Some studies have shown that high levels of vitamin C can help lower the levels of cortisol and blood pressure during anxious times. Eat fruit such as oranges, grapefruit, and strawberries for this benefit.

Bananas boost levels of the chemical dopamine and magnesium, which drop when you’re stressed. They're also rich in certain B vitamins, which help the nervous system run smoothly.

Related article: 13 Warning signs you’re heading for a burnout

8. GARLIC
The sulphur compounds in garlic help increase levels of glutathione, an antioxidant that’s one of the body’s first defenders against stress.

9. SUNFLOWER SEEDS
Sunflower seeds are high in vitamin E, which is important for mental health. They also pack stress-fighting nutrients such as magnesium, manganese, selenium, zinc, B vitamin, and copper.

10. PUMPKIN SEEDS
These are also a good source of the mineral zinc, which is essential for brain and nerve development. The largest storage sites of zinc in the body are in the brain regions that deal with emotions.

11. GREENS
Cruciferous vegetables get their name from their four-leaf flowers which look a bit like a cross. They include broccoli, Brussels sprouts, cabbage, cauliflower, bok choy, and collard greens (also called umbhida or muriwo’re). Among their nutrients is sulforaphane, a sulphur compound that may have a calming and antidepressant effect.

Related article: 7 Foods that pack a potassium punch – and why

12. CHICKPEAS
Your body needs L-tryptophan to make neurotransmitters that control your mood. Chickpeas are full of them and other stress fighters as well.



13. CHAMOMILE TEA
People have been relaxing with chamomile tea since ancient times. It’s a natural stress beater that reduces symptoms of anxiety and depression.

14. AND FOR DESSERT...
Dark chocolate can help relieve stress, while its cocoa content can improve brain function and mood. Eating a few blocks of dark chocolate every day can be good if you have high levels of anxiety.

Related article: Is stress making you sick?

Sources: https://www.healthline.com, https://www.medicalnewstoday.com, https://www.foodnetwork.com, https://www.everydayhealth.com, https://exploreim.ucla.edu.