Your mood can be directly related to
what you eat. When you are too busy and tired, you feel stressed out; it
is tempting to grab refined carbohydrates and eat them in
uncontrollable quantities. Instead of reaching a candy bar or dishing
out a big bowl of ice cream to make yourself "feel" better, try some of
these foods we've mentioned below. These particular comfort foods
provide the vitamins and minerals for our bodies. Here's a list of the
top 20 magical foods for stress relief.
1. Oranges
Oranges
are very rich in vitamin C and have the added benefit of being totally
portable. Stress makes our body release even more free radicals than
when we are in good mood. Interestingly, vitamin C helps to keep the
free radicals in control, and repairs the body. Basically, it helps
protect the body from the cumulative effects of stress.
2. Bananas
Bananas
are filled with potassium, the mineral essential to regulation of blood
pressure (which can soar when you’re stressed). Bananas are also great
in pacifying and soothing the mind since they are rich in tryptophan
known as an amino acid which boosts the formation of serotonin hormone
(makes you feel good) and melatonin hormone (makes you sleep well).
3. Spinach and broccoli
Spinach
Nutrition
experts advise us to take enough magnesium in our daily meals to avoid
migraine headaches and a feeling of fatigue. One cup of spinach provides
40 percent of your daily needs for magnesium.
Broccoli
Broccoli
contains lots of vitamins that help replenish our bodies in times under
pressure. This stress relieving food is the same as spinach which is a
great source of magnesium. It is also rich in vitamin B, especially
folic acid which helps relieve anxiety, panic and even depression.
4. Avocados
The
monounsaturated fats and potassium in avocados help lower blood
pressure. The National Heart, Lung, and Blood Institute says that one of
the best ways to lower blood pressure is to consume enough potassium
(avocados have more than bananas). Moreover, it is also rich in
glutathione, a substance that specifically blocks intestinal absorption
of certain fats that cause oxidative damage.
Avocados
are claimed to contain lutein, beta-carotene, vitamin E, and more
folate than any other fruit. A single serving (about one-quarter of an
avocado) has plenty of B vitamins, too.
5. Blueberries
Blueberries
are crammed with antioxidants and vitamin C, which are potent stress
busters. Antioxidants fight free radicals that damage your cells and
also help to repair and protect your body from the effects of stress. As
an added bonus, they're low in calories, so they won't make you
blimp-like .Blueberries are also a good source of fiber, which can help
relieve the cramps and constipation that can occur in times of tension.
Mix the little suckers with some cottage cheese or eat them on their own
as a snack or dessert.
6. Chamomile tea
This
is probably one of the most recommended bedtime soothers. A new study
from the University of Pennsylvania tested chamomile supplements on 57
participants with generalized anxiety disorder for 8 weeks, and found
out that it led to a significant drop in anxiety symptoms.
According
to the University Of Maryland Medical Center, there is some evidence
that, in addition to calming nerves, chamomile promotes sleep. Just pour
a cup of boiling water over 2 to 3 heaping tablespoons of the dried
flowers (you can buy chamomile either loose or in tea bags at health
food stores) and steep for 10 minutes. You will be really relaxed when
enjoying this special drink.
7. Green tea
Green
tea contains polyphenols that are powerful anti-oxidants that stimulate
availability dopamine (dopamine is important for creating positive mood
status). Sipping a warm cup of tea is a soothing activity that will
help you prepare for the day ahead and feel nurtured.
8. Milk and yogurt
Milk
and yoghurt are very high in calcium and B vitamins, which help to
build your bones and are essential for nerve health. They also contain
the mood stabilizer tryptophan, which helps to calm your mind, and
explains why some people like to drink a glass of milk before bed.
9. Ginger tea
Taking
a whiff of ginger tea can help improve your mood and give you a sunny
disposition. It leaves you feeling refreshed and calm, and if you’re
having a bad day, all those negative vibes will dissipate. Ginger tea is
a remarkable stress reliever because of its comforting and relaxing
scent.
10. Oatmeal
Oatmeal
causes your brain to produce serotonin, a feel-good chemical. Not only
does serotonin have antioxidant properties, it also brings a comfortable
feeling that helps reduce stress. Oatmeal is an energy food that
provides plenty of folic acid. If eaten on a daily basis, oatmeal can
also help reduce your risk for heart disease.
Studies
have shown that kids who eat oatmeal for breakfast stay sharper
throughout the morning. And beta-glucan, the type of soluble fiber found
in oatmeal, has been shown to promote greater satiety scores than other
whole grains.
11. Brown rice
Complex
carbohydrates are great for maintaining high energy levels in stressful
situations. Brown rice and whole wheat pasta are complex carbohydrates
that give you a sustained amount of energy throughout the day.
12. Salmon
Salmon,
which contains omega-3 fatty acids, helps brain cells to function more
efficiently. As shown by a study from Diabetes & Metabolism,
omega-3s help reduce levels of stress hormones cortisol and adrenaline.
13. Tuna
This
kind of fish, like milk, is high in B6 and B12 which are a prime source
in fighting against stress. Tuna is also a good low-fat protein food so
we can eat it at least 3 times a week to get the ultimate stress
fighting benefits. However, there is a caution that we should avoid
eating too much mayonnaise in our tuna to reduce unhealthy fats.
14. Oysters
Oysters are loaded with zinc. A six oyster serving, which is what you'd typically be served in a restaurant as an appetizer, has more than half the RDA for this important mineral. It is suggested that they're best served on ice with nothing but a lemon wedge.
15. Beef (Grass-fed beef is better)
Beef
is a great dinner option for a stressed-out family since it contains
high levels of zinc, B vitamins and iron, which are also known to help
stabilize your mood. A recent study in the British Journal of Nutrition
found that healthy volunteers who ate grass-fed meat increased their
blood levels of omega-3 fatty acids and decreased their levels of
pro-inflammatory omega-6 fatty acids. These changes have been linked
with a lower risk of a host of disorders, including depression, cancer,
cardiovascular disease, and inflammatory disease.
16. Chocolate
Despite
the fact that chocolate usually has caffeine, it's also one of the best
foods to eat if you are engaging in a stress relief diet. Actually,
most doctors have not figured out why chocolate makes us feel so good
while some think it might be the antioxidants contained in chocolate.
Because chocolate is high in calories so remember not to eat it too
much. Obviously, when you gain 10 lbs, you'll feel even more stressed
than before you tried to relieve your stress with chocolate.
17. Cashews
Cashews
are an especially good source of zinc. Nutritionists show that low
levels of zinc have been linked to both anxiety as well as depression.
In fact, our bodies have no way of storing zinc, it's vital to get some
every day. However, for those going on a diet, they should use a proper
serving size, as cashews are high in calories.
18. Garlic
Garlic
is rich in antioxidants which help neutralize free radicals (particles
that have bad effects in our cells, encourage aging and cause diseases).
Allicin, which is one of the compounds in garlic, has been linked to
fending off cancer, heart disease, and even the common cold. Because
stress weakens our immune system, it is necessary for us to eat garlic,
which can toughen it back up. As long as you saute it in broth, not oil,
you can add it liberally to all the meals on the plan.
19. Walnuts
Walnuts
contain fiber, antioxidants, and unsaturated fatty acids, particularly
alpha linolenic acid, an omega-3 fatty acid. These compounds could be
responsible for the beneficial effects on blood pressure. Other
polyphenols loaded in walnuts have been shown to help prevent memory
loss. Now, nutrition experts have discovered that these tasty nuts can
help battle stress and may also help reduce C-reactive protein and other
markers of inflammation.
20. Almonds
These
crunchy little dudes are great stress relievers: they're packed with
vitamin B2 (riboflavin), zinc, magnesium and vitamin E. B vitamins and
magnesium are involved in the production of serotonin, which helps
relieve stress and regulate mood. Zinc has also been shown to fight some
of the negative effects of stress, while vitamin E is an antioxidant
that destroys the free radicals related to stress and heart disease.
However, you should only eat a small handful at a time since almonds are
high in fat. Although it is mostly healthy fat of the unsaturated
variety, it could still make you pack on the pounds.
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