10 Foods That Will Help You Combat And Reduce Stress
Stress is one of the most common phenomena today, and is considered the disease of the 21st century. Our lifestyle and diet are not only affected when a person goes through a stressful stage in their life, but a person’s habits and diet also contribute to coping with stress and preventing it.
But, What foods are useful for reducing stress? Which ones improve the mood? In the following lines we answer these questions.
Below you can find a list with the foods that will help you reduce and combat stress from the proper use of the diet
1. Avocado
This fruit is a very nutritious food, and is the main ingredient in Mexican “guacamole.” It provides great health benefits thanks to some of its components; Among them, glutathione stands out, which blocks the intestinal absorption of harmful fats for the body, those that cause oxidative damage. It also contains lutein, beta-carotene and vitamins E and B, as well as monounsaturated fat, which belongs to the good fats.
Studies suggest that it helps regulate blood sugar levels, which could help maintain an optimal mood and energy level to face the difficulties that may arise in relation to stress, since hyperglycemia causes a sugar rush , but then a drop that makes the person feel tired and needs to continue consuming sugars, as a carving effect occurs. The potassium in this fruit also helps control blood pressure, which increases in cases of stress.
Blueberries are small but delicious black fruits that few consume but that contain large amount of nutrients that improve health
On the other hand, blueberries contain anthocyanins, the pigments that are present in this delicacy, which They are antioxidants that promote the production of dopamine in the brain Dopamine, which you can learn more about in this article, is a neurotransmitter that helps a person experience a positive mood, as well as a more efficient memory.
Studies also suggest that blueberries help improve the immune system, which is weakened in cases where the person has stress.
3. Dark chocolate
Chocolate is a tasty food, and I’m sure many people will be delighted to see it appear on this list. It provides many benefits to people’s health, and is packed with antioxidants They help maintain a positive mood, and also increase serotonin levels, known as the happiness hormone.
A recent study from the University of California, San Diego (UCSD) School of Medicine found that This food contains antidepressant properties Of course, the milk chocolate or white chocolate versions, with less cocoa, are no longer as healthy.
4. Garlic
The garlic, which It is mainly used to add flavor to culinary recipes , contains many nutrients that help the body enjoy greater health. Its antioxidants have been shown to neutralize and reduce the damage of free radicals on our body, particles that damage our cells, cause diseases and promote aging.
Garlic helps improve mood, as It is full of tryptophan, which is a precursor to serotonin It also acts as an antidepressant and produces a sedative effect thanks to its compounds, caffeic acid, apigenin, geraniol, linalool and stigmasterol. Like avocado, it also contains potassium, and therefore, produces similar effects in terms of blood pressure, as it collaborates in its control.
Oysters are an exquisite food, which not only acts as an aphrodisiac. Scientific studies affirm that an imbalance of zinc and copper in the body correlates positively with states of anxiety and stress, since it is apparently responsible for the decrease in the levels of neurotransmitters such as norepinephrine, essential for adaptation to stressful situations.. A greater amount of copper and A decrease in zinc in the body can lead to symptoms of anxiety
Oysters have a large amount of zinc, so it is essential to level the amount of this mineral with respect to copper and, therefore, they become a great anti-stress food.
6. Peppers
We usually associate vitamin C with oranges; However, there are other fruits or vegetables that contain a greater amount, such as strawberries or peppers. In fact, Red peppers have twice the amount of this vitamin than oranges
A study showed that subjects who took high doses of vitamin C before performing highly stressful activities showed lower blood pressure and their bodies recovered more quickly from the consequences of stress and the action of cortisol. According to the director of the study, Elizabeth Somer, “diets rich in vitamin C reduce cortisol levels in the body and help people deal with stressful situations.”
7. Turkey
Turkey is one of the foods with the highest content of tryptophan, the precursor of serotonin. Therefore, promotes a positive mood Studies suggest that this amino acid helps individuals feel calmer and may reduce anxiety, so it may be helpful during times of stress.
8. Salmon
Salmon is a very popular fish today for its high in healthy omega 3 fats, especially DHA which is short for docosahexaenoic acid.
A study that was published in the journal Brain, Behavior and Immunity, showed that those people who took omega-3 supplements (containing DHA and EPA) for 12 weeks reduced their anxiety by up to 20%. Experts recommend eating salmon at least twice a week due to its multiple health benefits.
9. Walnuts
Like salmon, walnuts also contain omega 3 fatty acids, and therefore provide similar benefits. Besides, contains a large amount of vitamin B , which are depleted in cases where the person leads a stressful lifestyle. B vitamins keep our neurotransmitters working at a high level of efficiency and help us manage the fight and flight stress response.
10. Oats
Oatmeal is a very healthy cereal that usually requires some cooking time. Promotes serotonin synthesis in the brain and, therefore, helps improve mood. Research published in the journal Archives of Internal Medicine ensures that people who consumed complex carbohydrates such as oats feel emotionally calmer, since hyperglycemia can have a negative influence.
