We all deal with stress and anxiety in some way. And the choices we make about what we eat can either alleviate or exacerbate these feelings, experts say.
“A balanced, plant-based diet won’t take stress out of your life, but it can help reduce the negative consequences of stress and help you feel more balanced.” Francis Largeman-RothShe is a registered dietitian and author of Smoothies & Juices.
Eating nutritious meals and snacks, along with other healthy behaviors like moving and sleeping well, can help support mental health.
“Managing stress and anxiety takes a lot. Grace Derocha told TODAY.com.
For example, you may not be able to keep anxiety-provoking emails out of your inbox, but you can control what you eat throughout the day. Also, when you have the chance, choosing certain fruits, vegetables, lean proteins, and whole grains is a delicious way to keep stress down.
Foods That Reduce Anxiety and Depression
nuts
“Cashews are an excellent source of zinc, a mineral that plays an important role in managing the body’s and brain’s response to stress,” registered dietitian Keri Glassman tells TODAY.com. , walnuts contain alpha-linolenic acid, which is an essential plant form of omega-3 fatty acids.
avocado
Whether served on toast or with tangy guacamole, avocados are a great source of monounsaturated fatty acids and many other compounds that help fight inflammation, explains Glassman.
In particular, avocados are rich in alpha-linolenic acid, which “is known to help boost mood and reduce stress,” says De Locha.
dark chocolate
“Very dark, in its most natural state, dark chocolate Serotonin is a chemical neurotransmitter found in the gut and brain involved in regulating many bodily processes, including mood.
Dark chocolate also contains magnesium, which may reduce anxiety, says Glassman.
turkey
You’ve probably heard the joke that eating turkey on Thanksgiving makes you sleepy. “It’s true that the high levels of the amino acid tryptophan in turkey can help you feel calmer,” Largeman says Ross.
This is because your body uses tryptophan to make serotonin and melatonin, both of which contribute to a feeling of relaxation. There are also many medline plus I will explain.
citrus fruit
Citrus fruits such as grapefruit and oranges are rich in vitamin C, which “has been shown to reduce cortisol levels in the body, reducing the physical and psychological effects of stress.” says Glassman. Vitamin C also helps support the immune system, he adds Derocha.
Leafy vegetables
Both Glassman and Derocha suggest incorporating dark leafy greens such as spinach, kale, and broccoli rabe into your diet. It’s been done,” says Glassman.
complex carbohydrates
Foods containing complex carbohydrates are thought to increase serotonin in the brain and contribute to its calming effects, explains the Mayo Clinic. To get more of these, look to whole grain breads and cereals, quinoa and brown rice.
In particular, experts recommend eating oats and oatmeal for complex carbohydrates. It’s perfect,” says Largeman Ross.
fatty fish
“The omega-3 content and vitamin D in fatty fish help regulate the production of serotonin, a neurotransmitter that helps you stay calm,” explains Largeman-Roth. Adding these types of fish, such as salmon, tuna, and sardines, to your diet is “not only good for your mood but also for your mind,” she says.
Herb tea
Just the thought of having a hot cup of tea on a gloomy day is soothing. But some types of herbal teas, such as those containing soothing chamomile and peppermint, can actually contribute to feelings of relaxation, says Largeman-Roth.
artichoke
Eating artichokes is a great way to get healthy fiber, but these vegetables also contain prebiotics called fructo-oligosaccharides, explains DeLocha.Several research in mice It suggests that this compound can reduce the effects of stress on the body.
broccoli
“Broccoli and other cruciferous vegetables contain magnesium, vitamin C, and folic acid,” says DeLocha, which can help manage symptoms of depression. It’s rich in sulforaphane, a sulfur compound that can have sedative and antidepressant effects,” she adds.
seed
Look to seeds, especially pumpkin seeds and chia seeds, for magnesium, says Largeman-Roth.
berry
Berries are an excellent source of several key mood-enhancing compounds. “Blueberries are rich in flavonoids, which are antioxidants with anti-inflammatory properties,” she says. “It may help reduce stress-related inflammation and also protect against stress-related cellular damage.”
Strawberries are also great for stress relief as they contain melatonin and vitamin C.
Matcha
Matcha contains caffeine, so it doesn’t make you sleepy. But it’s also “rich in L-theanine, a non-protein amino acid with powerful stress-relieving properties,” says DeLocha.
oyster
Oysters contain an amazing amount of zinc, which is an antioxidant and can reduce the effects of stress on your body, says DeLocha.
Yogurt
Yogurt is one of the few foods rich in “cortisol-regulating” vitamin B-12. “So getting enough of this nutrient in your diet is wise to help reduce stress.”
beats
Much like those dark leafy and hearty green vegetables, beets contain high amounts of folic acid, a compound that can support the production of serotonin.
Chickpea
Chickpeas are an excellent botanical source of “tryptophan, which our bodies need to produce mood-boosting neurotransmitters.” After all, they help reduce stress and anxiety.
Black bean
High in fiber and protein, black beans are also a good source of mood-boosting magnesium, says Largeman-Roth. It is also useful for
egg
Another great source of stress-reducing vitamin B-12 and many other nutrients, eggs are a great way to start the day off right.
worst food for anxiety
“Diets consisting mostly of processed foods and few fresh fruits and vegetables are associated with higher levels of stress,” explains Largeman-Roth. When you’re hungry, you want to turn to sweet foods to replenish your energy.
That rise may continue for a while, but “when your blood sugar drops, you reach for another quick snack and the cycle repeats,” says Largeman-Roth.
Instead, reach for nutrient-dense fruits, vegetables, nuts, seeds, lean proteins, and whole grains like those listed above, which can help calm you down while energizing you.
But “these are just a few examples of specific foods to include in your diet,” says Derocha. It is important to balance the food groups containing
Keep in mind, as Largeman-Roth says, “everything works together”. Eating a more nutritious diet can also help you work out and sleep better. All of these can help you deal effectively with stress and anxiety.
