14 Foods That Help to Ease Stress and Anxiety

The feeling of satiety after eating helps you to reduce the level of anxiety in the body. Stress and anxiety can be overcome by consuming certain foods. 

Here are foods to eat to help reduce stress and anxiety. 

1. Oranges

Fruits usually help to deal with stress and anxiety. Eating foods high in vitamin C, such as oranges and other citrus fruits, can lower your cortisol levels, a stress hormone. Researchers found that daily oranges consumption can be beneficial for a person suffering from high levels of anxiety.

2. Banana

Bananas are healthy fruits that can help you cope with stress. One hundred grams of this bananas contain 3.4 grams of fiber, which may offer a healthy functioning of your intestine, which is often disrupted due to anxiety. Besides, bananas contain a lot of magnesium, which helps to relax muscles.

3. Eggs

Eggs contain choline, an essential nutrient needed for the brain to regulate mood and reduce stress. Also, eggs contain tryptophan, which helps to make melatonin, niacin, and serotonin. Serotonin regulates mood, improve brain function, and ease anxiety. One hundred grams of eggs contain 12.5 grams of protein.

4. Salmon

Is salmon good for depression? Protein-rich fish helps us maintain a healthy diet necessary for good mental health. One hundred grams of salmon contains 18.4 grams of protein, forgetting they have a lot of Omega-3 fatty acids, which promotes a good mood.

5. Oatmeal

Is oatmeal good for stress? Oatmeal may reduce your stress hormones and boost your serotonin, a hormone that makes you feel happy.

6. Sunflower seeds

Sunflower seeds comprise various minerals that help reduce oxidative stress. One of them is magnesium, which helps relax muscles and nerves. Besides, the high fiber content in sunflower seeds helps regulate digestion.

7. Eat more vegetables

Want to beat stress? Eat vegetables more often, the nutrition in them enables you to reduce the risk of developing anxiety. Studies show that moderate daily vegetable consumption is linked to lower rates of psychological stress. Women who eat between three and four servings of vegetables every day had an 18 percent more moderate risk of stress than eating one serving.

8. Dark chocolate

Is dark chocolate good for stress? Dark chocolate helps to improve mood because it helps to increase tryptophan and serotonin levels. 

Clinical studies show that chocolate polyphenols reduce stress in a highly stressed and normal healthy person. Eating about 40g of Dark chocolate daily for about two weeks appears to be an effective way to reduce stress in females. It is recommended that you eat chocolate that is free of sugar, milk, and saturated fats. 

9. Flax seeds

Flax seeds are one of the foods with the highest amount of magnesium content. It’s good for digestion due to its fiber and protein content, which is an excellent antidote to stress.

10. Nuts (cashews, brazil nuts, and hazelnuts)

Nuts are a good source of vitamin E, Selenium, protein, omega-3, and various antioxidants beneficial for treating anxiety. Besides, one of the outcomes of stress is an increase in calorie intake. Therefore, between meals, it is essential to choose healthy snacks that good for your health. Nuts are an excellent snack choice that helps satisfy hunger and prevents overeating.

11. Chicken

Is chicken good for stress? Chicken is a source of beneficial proteins and the basis of healthy nutrition. Chicken helps you to calm anxiety by providing you with high amounts of tryptophan. 

12. Lentil

Lentil is high in magnesium. If you have stressed and anxiety, you need regular magnesium consumption, which lentils can be a great choice. 

13. Pumpkin seeds

When it comes to foods rich in magnesium, which helps relax the muscles to reduce stress, pumpkin seeds are a perfect option. One hundred grams of pumpkin seeds comprise of 592 mg of magnesium.

Summary

Eating foods that are high in fruit, legumes, vegetables, whole grains, as well as lean protein can be useful in overcoming stress and anxiety.

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