15 foods against stress: These foods, drinks and herbs have a relaxing effect. When we are stressed, food is often responsible. At the same time, there are several foods that lower stress levels by regulating physical processes and improving well-being. These 15 foods against stress help in all situations of life.
1. Bell pepper
Bell peppers contain micronutrients such as iron and magnesium and have a high vitamin C content. The C vitamin supports various processes in the human body, including the function of the immune system and kidney activity. Even a single bell pepper is an effective food against stress. The capsaicin contained in it releases neuropeptides that regulate the sensation of stress. A delicious bell pepper salad is a good anti-stress remedy, although the vegetable can of course also be eaten raw. Similarly effective are avocados, which additionally contain many B vitamins and support the nervous system in its function.
2. Sweet potatoes
Sweet potatoes calm the nerves and are an effective food against stress. They also lower blood pressure and contain a lot of valuable substances, including vitamin B2, potassium, iron and oxalic acid, which can prevent diseases of the kidneys. Sweet potatoes also lower stress alone due to their great satiating effect. An alternative is the yam, which has similar properties to the sweet potato. The plant from the angiosperm class is also a natural progesterone supplier. The hormone of the corpus luteum regulates the mood and thus has an optimal effect on stress and difficulties in falling asleep.
3. Green tea
Green tea relaxes the mind. The cause is the amino acid L-theanine, which promotes the formation of alpha waves in the brain. It also contains valuable antioxidants, which strengthen the immune system and contribute to the calming effect of the green drink. Freshly brewed tea is particularly effective. Packaged varieties contain few beneficial ingredients and are also loaded with sugar, which can promote stress. Effective is especially the classic matcha tea, which should be prepared in the traditional way. Then already one cup per day is enough to become noticeably more relaxed. Especially in combination with a balanced diet, green tea unfolds its health effects.
4. Green vegetables
Green vegetables contain a lot of magnesium as well as valuable B vitamins, potassium, calcium, iron and vitamin C. Just one serving a day is enough to lower stress levels and prevent fatigue. Suitable green foods to combat stress include spinach, kale, Swiss chard and broccoli. Legumes also make the organism more resistant to stress. They contain potassium, magnesium, iron and zinc, and thus all the essential minerals that the body needs to function. Suitable are lentils, peas and chickpeas, but also exotic varieties. Vegetables in general have positive effects on various processes of the body, including the brain and neural pathways, which are responsible for the development of stress.
5. Fish and seafood
Fish and seafood are suitable foods against stress. Healthy fats are essential for body and mind. They serve as a lubricant for the nervous system and thus lower the stress level. Omega-3 fatty acids contained in fish and seafood are particularly effective. The body needs them in large quantities to remain efficient, among other things, and for the mind they are an important means of concentration.
Bananas are considered a real lucky food. They contain many nutrients, but also vitamins, magnesium, potassium and the serotonin-forming amino acid. In addition, the yellow southern fruit fills the stomach and thus prevents irritable stomach, heartburn and other stress factors. Vitamins A, C and E are an essential part of typical nerve food, because they strengthen nerve cells and have antioxidant effects. Bananas can be eaten raw or made into smoothies and various delicious dishes. Due to their constipating properties, a maximum of two to three bananas should be consumed per day.
Meat is one of the best sources of protein, magnesium and the important animal proteins that benefit the nerves. It also contains vitamin B6 and a deficiency of the vitamin is known to be the main cause of chronic fatigue. It also contains selenium, which also has a positive effect on well-being. The contained folic acid contributes to blood formation and reduces the risk of inflammatory reactions in the body. Beef, pork and chicken are all suitable foods against stress to reduce stress and achieve a long-lasting feeling of satiety.
Chocolate makes you happy and is considered the food against stress par excellence. The food is considered a healthy nerve food due to its large amounts of tryptophan. The flavonoids it contains protect against cardiovascular problems and contribute to a greater sense of well-being. However, because chocolate also contains a lot of sugar, chocolate bars and the like only serve as an anti-stress agent for in-between meals. They are particularly healthy in combination with bananas or a portion of oatmeal.
Vitamins B1 and B3, tryptophan and valuable carbohydrates: oatmeal contains all the nutrients that reduce stress levels. Oatmeal or equivalent alternatives such as millet are also an important source of silicon, which can reduce the risk of Alzheimer’s disease. A portion of oatmeal for breakfast optimally prepares you for the day and creates a feeling of satiety that lasts throughout the morning, thereby also preventing the typical hunger pangs that often lead to stress.
10. Nuts, seeds and kernels
Nuts contain a whole lot of B vitamins as well as potassium, magnesium and vitamin E. This makes them the optimal anti-stress snack for on the go. Because they are vegan and gluten-free at the same time, the risk of stress reactions of the body is low. Nuts and seeds are also extremely rich in protein and help regulate blood sugar levels. The positive effects on the nev system are an important bonus. Seeds also contain trace elements that are responsible for vascular health in the body. One serving of nuts per day is optimal, such as flax seeds, pumpkin seeds or sunflower seeds. They are eaten raw or integrated into various dishes as a topping or seasoning.
Lemons contain many antioxidants such as vitamin C. They help the kidneys, which are particularly stressed during stress. In the kidneys, the yellow fruit promotes the production of detoxification substances such as the CYP450 enzymes. In addition, it contains minerals such as potassium and magnesium, as well as trace elements. Lemon also improves mood and makes balanced. Lemons can be eaten raw, drizzled as juice on salads or meat dishes, or drunk mixed with water.
12. Healing herbs
Healing herbs such as St. John’s wort, hops, ginseng or orange blossom have a relaxing effect and are effective foods against stress. They contain many substances that support various processes in the body and thus reduce stress. They are effective in the form of tea or as preparations. Valerian, orange blossom or peppermint tea can be drunk daily and also helps with stress-inducing gastrointestinal complaints.
13. Red wine
A glass of red wine relaxes and calms the nerves. The resveratrol it contains has a positive effect on the health of the heart and nerves, while the acids it contains promote digestion. Both in combination reduce stress. Accompanying this, red wine has many other health benefits and, for example, reduces the risk of stroke. Instead of red wine, grape juice is also a good option, which contains the same amount of resveratrol, but not the harmful alcohol.
14. Egg yolk
Eggs are considered the best source of vitamin B12. The biosubstance protects the heart and nerves and has a positive effect on adrenaline production, which is known to influence stress levels. In addition, it contains healthy omega-3 fatty acids and a whole host of vitamins and minerals. The most valuable micronutrients in egg yolk include folic acid, iron, potassium, selenium, biotin and vitamins A to D. Only if you have high cholesterol, the consumption of egg yolk should be limited.
Ginger contains essential oils, vitamin C, minerals and trace elements. Thus, the tuber from the ginger family promotes energy metabolism and strengthens the stress resistance of the immune system. Ginger is drunk in the form of ginger tea or used as a spice for salads and exotic dishes. Raw ginger is also an effective nerve food for in between meals. Alternatives include two relatives of ginger: Curcuma and citric root.