30 foods to fight stress, anxiety and depression
Under stress, depression or anxiety, Some people lose their hunger and others tend to overeat. Most often fatty, sugary and junk foods, but these food choices make you even more stressed, depressed and anxious.
So, here are other food choices to reach out for when you are stressed to calm and soothe you;
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1-Oats
Oats are a great way to start the day when you are feeling strained. It’s famous for their dietary fibers, called beta-glucans, which can reduce blood cholesterol, triglycerides, and blood sugars, scientists now know that oats also contain other chemicals which can support the nervous system.
As it’s a complex carbohydrate, oatmeal causes your brain to produce serotonin, a feel-good chemical. Serotonin calms you down and makes you feel good. Also, they are a rich source of B-vitamins, which are necessary for the production of stress-reducing hormones and supporting adrenal gland function during stress, as well as a thousand other processes in the body.
Studies showed that a breakfast of oats helps with short and long-term memory, attention, and overall cognitive (thinking) function.
2-Cashews
Cashews are an especially good source of zinc. Low levels of zinc have been linked to both anxiety and depression. Since our bodies have no way of storing zinc. So it’s important to get some every day.
3-Salmon
Salmon is a cold water fish that contains a good amount of omega-3 fatty acids with strong anti-inflammatory effects. Omega-3 fatty acids boost brain chemicals like serotonin that help maintain a happy feeling, and regulate stress hormones like cortisol and adrenaline. At the same time, omega-3 fatty acids help the brain function more efficiently.
4-Brown rice
Brown rice contains a good amount of B vitamins, which are extremely important for maintaining cells, tissues and organs. They work as natural mood stabilizers, and also help in biochemical reactions involved in brain functioning, healthy red blood cells, immunity and cardiac functioning.
5-Seeds
Seeds like the sunflower seeds, flax seeds, watermelon seeds, etc have stress-reducing benefits. These tiny powerhouses are rich in magnesium that promotes a healthy nervous system. They also are full of tryptophan, which is an amino acid that helps in the production of serotonin that helps you feel calm.
6-Vegetables
They are rich in vitamins and minerals and their fiber content aids in reducing constipation and diarrhea caused by stress. Irritable Bowel Syndrome is a common long-term complaint of people who are under stress for an extended period of time. Vegetables can benefit here.
7-Milk
Milk contains tryptophan, an essential amino acid which is a precursor to the neurotransmitter Serotonin. Serotonin is a “feel good” chemical known to promote relaxation and calm in a person. And, milk taken with another carbohydrate will help in the absorption of tryptophan.
8-Lentils
Being stressed can be detrimental to your nerve health. Lentils and beans in general are rich in magnesium, folate and potassium which help calm the nerves, reduce anxiety and promote brain health.
9-Green Tea
Green tea contains good amounts of a rare amino acids called L-theanine. Currently there is much scientific investigation going on into the effects of L-theanine on reducing anxiety and creating a calm, relaxed state of mind.
It appears to work chemically in a way that is almost the opposite to caffeine: it reduces anxiety, lowers blood pressure, slows the heart, and improves sleep.
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10-Almonds
Almonds are an easy and delicious snack that helps to calm the mind. In fact, almonds are one of the best sources of magnesium, a mineral that we require every day. It plays an important role in muscle relaxation, stress management, sleep patterns and bone density.
For optimal results, eat almonds at night during or after dinner, as your body will take magnesium and integrate it back into your cells while you are sleeping.
11-Sardines
It is well known now in the health community that sardine contains high amounts of omega-3 oils provide a variety of benefits for the human brain.
As it’s the primary fat in our brain is omega-3, people need to consume omega-3 oils every day to maintain good brain health. Once you have increased omega-3 in the diet, studies show that memory, mood and cognitive performance all improve, and at least one double-blind clinical study on medical students has found that omega-3 reduces symptoms of anxiety.
12-Spinach
Spinach contains chemicals which appear to attach to opioid receptors throughout the body, creating a feel-good effect and reducing symptoms of pain or tension. These combined actions make spinach a useful antidepressant, anti-anxiety, pain reliever and mood-enhancer, which can be cheaply and effortlessly added to the daily diet.
13-Cottage Cheese
The cottage cheese provides good quality protein and calcium to satisfy your system’s needs. and if you added oranges to it, The Vitamin C in oranges works as an antioxidant to diminish the toxins that are building up while you are under stress.
14-Blueberries
They are rich in antioxidants and high in fiber and Vitamin C to help your body through the strains of stress. Aside from being delicious, low-calorie, and filling, berries are loaded with antioxidants that increase production of killer cells. These killer cells boost your immunity, leaving you healthier and more able to fight off infection. And we all know feeling under the weather causes more stress.
15-Yoghurt
It provides the essential minerals and calcium to stimulate proper nerve impulses and normalize the acidity of the stomach. Yoghurt is especially beneficial when your stomach is upset and if you are prone to ulcers.
16- Avocado
Avocados are rich in the stress relieving B vitamins, Vitamin C and folate. They also contain potassium that naturally helps in lowering blood pressure. This makes them one of the best foods for relieving stress and anxiety.
17-Sweet Potatoes
They’re sweet, delicious, and packed with nutrients—including optimism-boosting carotenoids and fiber (it’s also low on the Glycemic Index). So, You’ll get the carby, sweet sensation without the blood-sugar spike.
18-Dark chocolate
Chocolate is chock-full of antioxidants, flavonols and polyphenols in particular. Dark chocolate contains the most of these mood-boosting substances and can lower cortisol and blood pressure. It is also found to be more satisfying than milk chocolate because a little bit goes a long way.
Related: Eat this type of chocolate to lose weight and build muscle
19-Asparagus
I know, these slender stalks are known to make your urine smell funny. But they are high in folate, which is essential for keeping your cool and calm, so the smell is worth it.
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20-Bananas
A medium banana contains 30% of your recommended daily dose of vitamin B6, which helps your brain pump out mood-lifting serotonin. A medium banana gives you some healthy carbohydrates to combat low blood sugar, which can cause moodiness and irritability.
21-Grass-Fed Beef
Grass-fed beef contains higher amounts of the antioxidants vitamin E, vitamin C, and beta-carotene, as well as omega-3 fatty acids. In studies, people whose diets included more grass-fed beef had higher circulating levels of omega-3 fats (reduce inflammation) and lower levels of omega-6 fats (cause inflammation).
22-Garlic
It contains high amounts of allicin, an antioxidant that can neutralize free radicals, which cause damage to your cells and weaken your immune system. Because stress weakens our immune system, we need friends like garlic, which can toughen it back up.
23-Oysters
They contain a lot of zinc: Six oysters, which is what you’d typically be served in a restaurant as an appetizer, have more than half the RDA for this important mineral. And as I said before low zinc levels equal more stress and anxiety.
24-Walnuts
They contain alpha-linolenic acid, an essential omega-3 fatty acid, and other polyphenols that have been shown to help prevent memory loss. Researchers at Tufts University found that animals that ingested walnuts even reversed some signs of brain aging.
25-Chamomile tea
A study from the University of Pennsylvania tested chamomile supplements on 57 participants with generalized anxiety disorder for 8 weeks, and found it led to a significant drop in anxiety symptoms.
Also, according to the University of Maryland Medical Center, there is some evidence that, in addition to dropping your anxiety, chamomile promotes sleep which means less overall stress levels.
26-Pistachios
One study found eating two servings of pistachios a day lowered vascular constriction during stress, which means the load on your heart is reduced since your arteries are more diluted.
27-Cereals
Start your day with a bowl of whole-grain cereal, such as Cheerios or Raisin Bran. Those are especially good sources of B vitamins including folate, thiamin, B6, and B12, all of which help the brain produce serotonin. Studies suggest that eating more foods rich in these nutrients can reduce anxiety.
28-Legumes
Chronic stress can lead to an elevation in blood cholesterol and deposits of cholesterol in the arteries. Researchers at Tulane University, in New Orleans, analyzed ten studies and found that a diet rich in legumes can decrease total cholesterol by nearly 14 points. To reduce your absorption of cholesterol, eat foods rich in soluble fiber to help you manage through stress.
29-Ginger
Ginger root has also enjoyed a long history as a natural medicine. It has the ability to relieve tension headaches and pain, which helps drop stress in that regard. Ginger’s flavor can strike the palate roughly so if you want to try it for stress relief, consider a ginger tea or turning to aromatherapy.
30-Broccoli
You might have resisted it as a kid, but broccoli can help soothe the stress of adulthood. This dark-green veggie is packed with vitamin B which helps stave off depression, anxiety and stress.
Foods to avoid
Researchers have found that eating a diet of processed, sugary and fatty foods increases the chances of stress and depression. So , as a general rule steer away from these foods if you are looking to improve your mood;
1-Tea, coffee, cocoa
2-Sweet carbonated beverages including soft drinks
3-Sugar
4-Alcohol including wine
5-Red processed meat and other hard-to-digest meats
6-Junk foods and fast food
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Instant stress relief might be difficult, but it’s important if you want to avoid the detrimental long-term health effects of ongoing stress or depression. The sooner you can overcome these bad feelings, the better. If you turn to sugar and junk food or alcohol when you’re upset , it’s time to stop. Because it only makes it worse.
