Do you want to know which healthy foods that reduce stress fast and easily? Recently, VKool.com made a writing of top 26 healthy foods that reduce stress levels for better health. This writing is a collection of top fruits and vegetables for treating stress and their uses for better results. However, this writing is not intended to give medical advice, so make sure that you will consult with your medical practitioner before adding some of 26 foods that reduce stress levels presented in this article into your daily diet.
Top 26 Healthy Foods That Reduce Stress Levels Are Revealed
Scientists have shown that vitamin C is very high in blueberries. This vitamin helps the body easily cope with different stress levels. Special fiber in the blueberries occupies a relatively large percentage that can be extremely useful in reducing blood sugar levels. This directly affects to the brain stimulation inducing reactions relating to mental by the oscillations of blood more or less, fast or slow.
See more: Conquer Stress Forever book
2. Low Fat Milk And Skim Milk
Milk is a product of the abundance of calcium and B vitamins that provide the nutrients needed for bone growth and protection of the nervous system. Moreover, the protein in milk is also very high that helps balance the blood sugar. You can mix a little milk, sweetener, blender with blueberries for delicious nutritious mixture to help relieve stress. This combination is perfect because these two foods have ability to stabilize blood sugar.
Milk also contains calcium, vitamin A, vitamin D, protein and antioxidants. Drinking milk every day helps combat stress. A warm glass of skim milk a day helps you add calm to settle affairs. Drink the milk before going to bed to get better sleep.
In the human body structure contains free radicals that are fragments of molecules with a single charge in the outer orbit. Due to the presence of this charge those free radicals have a special attribute that is capable of very high oxidation. Thereby balancing the level of free radicals is important in the prevention of aging. When you are stressed, tired body produces a large amount of free radicals. So orange is the fruit that contains a lot of vitamin C and other fibers that is the best natural remedy to help control the suddenly increased rate of the free radical elements. In the hot summer, you should change the available soft drinks or canned drinks with a cool glass of orange juice that helps you relieve stress, even brings you a fresh skin and healthy.
4. Brown Rice
In the daily meals of Asian people, most people use white rice. However, you should change by changing the types of white rice dishes into brown rice or whole grain cereals including wheat or oats. Benefits they bring do not stop changing; they also enhance the taste of food. The brown rice provides high levels of essential vitamins and serotonin instead of increasing blood sugar levels as you eat other starches. In addition, brown rice also contains a lot of fibers to help the body have essential nutrients.
Brown rice is particularly rich in nutrients, providing many health benefits. Brown rice contains vitamin B, which helps improve the immune system, brain and heart healthy. Eating brown rice can help combat stress and prevent psychological disorders. If you frequently experience stress and fatigue then additional brown rice in your menu.
Broccoli, kale and most other vegetables are greatest sources of vitamins and fiber to body to replenish he essential nutrients when we fall into the stress. Moreover, some vegetables have the ability to supply potassium that is good for the nervous system and helps people increase calmness and control the angry feeling when mind is affected by negative factors causing explosion stress and fatigue. Eating more vegetables helps hold your body weight stable, reduce the risk of obesity and keep a healthy skin.
6. Dried Apricots
According to proven scientific studies, dried apricots are foods that provide high levels of magnesium to help curb the rapid beating of the heart under stress. However, you should not eat too much this food because it will raise blood sugar. If you want to know more about foods that reduce stress, keep reading!
Turkey is one of healthy foods that reduce stress levels quickly. Surely, you do not expect that a delicious turkey is the effective remedy to help relieve stress. Turkey contains an amino acid called L-Tryptophan. This amino acid stimulates, releases serotonin, a compound that makes better sense of relaxation. It can help you reduce anger, and stress and it can specifically combat fatigue, and energize the body. However, you should not eat too much fried turkey because it also contains high levels of fat causing obesity.
8. Soy Bean
Soybeans are extremely nutritious drinks that contain a lot of minerals and vitamins needed for the body such as protein, B vitamins, calcium and magnesium. Therefore, you should spend a little of time to add to the diet meals a cup of soybean for cooling in the summer heat as well as minimizing the stress and fatigue at work.
9. Sweet Potatoes
Sweet potatoes are a rustic dish, relatively cheap and the benefits you get from them are enormous. In sweet potato, beta-carotene, some vitamins, and fiber are capable of helping you handle carbohydrates in a stable way and helping you regulate body slowly and efficiently. Instead of eating different types of sweet foods such as donuts or banana cake, you can eat fried or boiled sweet potatoes instead.
When people fall in tension, the body is very easy to become dehydrated. Therefore, they need to drink water instantly to replenish essential water to help the body resist fatigue-causing agents. It is the most effective and simplest natural therapy. You will discover other foods that reduce stress in the next part of this writing.
Spinach is one of the best foods that reduce stress and anxiety easily. The deficiency of magnesium can cause migraine headaches and feeling tired. A bowl of spinach provides 40% of daily magnesium needs you need to get.
Spinach contains vitamin A, and vitamin C. Spinach is also rich in potassium, calcium, phosphorus and magnesium. These substances in spinach help you reduce stress and fatigue, stabilize mood, and stimulate your fun. You can eat spinach in salads, smoothies, omelettes or serve with bread.
Learn more: Easy And Healthy Cooked Spinach Recipes
The dishes that contain high levels of omega-3 fatty acids will protect you from heart diseases. A study from Diabetes & Metabolism newspaper (USA) found that the omega-3s keep the hormones like cortisol and adranline not be increased.
Salmon is rich in nutrients. It contains omega 3 fatty acids that help regulate stress hormones like adrenaline and cortisol and help improve brain function. Try to eat 2-3 servings of salmon per week to reduce stress and fatigue. You can also replace the salmon with other fish such as sardines, tuna or mackerel.
One of the best foods that reduce stress is avocado. The monounsaturated fats and potassium in avocados will help you keep your blood pressure low. The American’s Heart, Lung, & Blood Institute said that one of the best ways to lower blood pressure is to use a sufficient amount of potassium (potassium in avocados contain more in bananas).
This fruit contains more protein, essential minerals, vitamin E, vitamin C, fiber and fatty substances that are good for health. Avocados can help lower blood cholesterol and reduce the risk of cardiovascular disease.
14. Foods Rich In Tryptophan
Tryptophan is an essential amino acid and is important for the human body for protein synthesis. Lack of tryptophan can cause depression and insomnia, anxious, tired, and stress. The tryptophan-rich foods are fish, chicken, eggs, cheese, oats, bananas, beans, vegetables, fruit, and flour. Here is a detailed list of foods highest in tryptophan:
- Sea lion, stellar, kidney – 2580mg tryptophan in 200-calorie serving
- Game meat, elk, roasted and cooked – 746mg tryptophan in 200-calorie serving
- Seaweed, spirulina, raw – 739mg tryptophan in 200-calorie serving
- Soy protein isolate, crude protein basis, potassium type – 695mg tryptophan in 200-calorie serving
- Spinach, frozen, unprepared, chopped or leaf – 690mg tryptophan in 200-calorie serving
- Egg, white, powder, dried, glucose reduced – 673mg tryptophan in 200-calorie serving
- Seeds, sesame flour, low-fat – 659mg tryptophan in 200-calorie serving
- Seaweed, spirulina, dried – 641mg tryptophan in 200-calorie serving
- Crustaceans, alaska king, crab, raw – 607mg tryptophan in 200-calorie serving
- Soy sauce that is made from soy – 603mg tryptophan in 200-calorie serving
- Fish, cooked, halibut, with skin – 593mg tryptophan in 200-calorie serving
- Crustaceans, mixed species, shrimp, cooked, moist heat – 588mg tryptophan in 200-calorie serving
- Quail, breast, raw, meat only – 576mg tryptophan in 200-calorie serving
- Pork, fresh, Pork, fresh, pancreas, braised, cooked – 571mg tryptophan in 200-calorie serving
- Game meat, goat, roasted, cooked – 564mg tryptophan in 200-calorie serving
- Goat, raw – 561mg tryptophan in 200-calorie serving
- Watercress, raw – 545mg tryptophan in 200-calorie serving
- Duck, domesticated, young duckling, breast, White Pekin, broiled, boneless, meat only, cooked without skin – 543mg tryptophan in 200-calorie serving
- Egg, white, dried – 523mg tryptophan in 200-calorie serving
- Egg, white, raw, fresh – 521mg tryptophan in 200-calorie serving
- Fish, Salmon, Chum, raw – 516mg tryptophan in 200-calorie serving
- Egg, white, raw, frozen – 515mg tryptophan in 200-calorie serving
15. Foods Rich In Tyrosine
Tyrosine is a substance needed to maintain brain function and help your mind always be cheerful, and love your life. Tyrosine-rich food sources are dairy products, citrus, and pickled sardines. For middle-aged women, they may take 1000-3000 mg of tyrosine supplementation per day. Here is a detailed list of foods highest in tyrosine:
- Pork, fresh, pancreas, braised, cooked – 1.195g tyrosine in 100 grams serving
- Beef, top round, round, separable lean & fat, trimmed to 0″ fat, cooked, select, braised – 1.197g tyrosine in 100 grams serving
- Cheese, limburger – 1.197g tyrosine in 100 grams serving
- Cheese food, swiss, pasteurized process – 1.199g tyrosine in 100 grams serving
- Snacks, pork skins, plain – 1.205g tyrosine in 100 grams serving
- Turkey, meat only, wing, cooked, fryer-roasters, roasted – 1.219g tyrosine in 100 grams serving
- Egg Mix, USDA Commodity – 1.262g tyrosine in 100 grams serving
- Milk, dry, whole – 1.271g tyrosine in 100 grams serving
- Seeds, high-fat, sesame flour – 1.289g tyrosine in 100 grams serving
- Soy flour, full-fat, raw – 1.306g tyrosine in 100 grams serving
- Soybeans, roasted, mature seeds, salted or no salt added – 1.332g tyrosine in 100 grams serving
- Lupins, mature seeds, raw – 1.360g tyrosine in 100 grams serving
- Peanut flour, low fat – 1.374g tyrosine in 100 grams serving
- Winged beans, mature seeds, raw – 1.457g tyrosine in 100 grams serving
- Mollusks, whelk, cooked, unspecified, moist heat – 1.518 g tyrosine in 100 grams serving
- Egg, white, powder, dried, glucose reduced – 3.309g tyrosine in 100 grams serving
- Soy protein isolate – 3.222g tyrosine in 100 grams serving
- Fish, cod, Atlantic, salted and dried – 2.121g tyrosine in 100 grams serving
16. Vitamin B6
Vitamin B6 maintains the neurotransmitter. Taking an enough amount of vitamin B6 will be an effective antidepressant. Therefore, you should eat more soy, oats, walnuts, peanuts, liver and other foods from animals that are rich in vitamin B6. In addition, you can take about100mg of vitamin B6 supplementation/ day. Besides, there are a lot of other natural sources of vitamin B6 that you can add into your daily diet such as:
- Sunflower Seeds
- Pistachio Nuts
- Fish (Tuna, Cooked)
- Turkey & Chicken
- Lean Pork (Sirloin, Cooked)
- Dried Fruit (Prunes)
- Lean Beef (Rib, Cooked)
- Spinach (Cooked)
- And more
Continue reading this writing to discover more about healthy foods that reduce stress levels
17. Vitamin E
Vitamin E helps brain cells operate smoothly, prevent brain cells from being affected by the free development of pathogenic cells. Natural sources of vitamin E are wheat germ, soybeans, nuts, vegetable oils and green leafy vegetables.
In addition, there are a lot of other natural sources that are rich in vitamin E such as:
- Tofu (Light, Silken) – 5.3mg (25% DV) Vitamin E in 100g
- Spinach (Cooked) – 2.1mg (10% DV) Vitamin E in 100g
- Nuts (Almonds) – 26.2mg (127% DV) Vitamin E in 100g
- Sunflower Seeds (Roasted) – 36.3mg (176% DV) Vitamin E in 100g
- Avocados – 2.1mg (10% DV) Vitamin E in 100g
- Shellfish (Shrimp) – 2.2mg (11% DV) Vitamin E in 100g
- Fish (Rainbow Trout) – 2.8mg (13% DV) Vitamin E in 100g
- Plant Oils (Olive Oil) – 14.4mg (69% DV) Vitamin E in 100g
- Broccoli (Cooked) – 1.5mg (7% DV) Vitamin E in 100g
- Cooked Butternut Squash and Pumpkin – 1.3mg (6% DV) Vitamin E in 100g
- And more
18. Folic Acid
Folic acid and omega-3 also is an effective antidepressant. Good sources of folic acid are green leafy vegetables, broccoli, liver and more. In addition, drinking too much coffee and chocolate can make depression worse. In contrast, some nutrients have a role for emotional stability such as magnesium, calcium that should be added each day. Every day you should take 1,500 mg of calcium and1000 mg of magnesium. Moreover, eating a banana / day also helps your mind be relaxed and comfortable.
19. Pomegranate Juice
Results of a study that has been conducted recently showed that those who regularly drink squeezed pomegranate juice daily have ability to reduce stress. The scientists said pomegranate juice squeezed offers many benefits for human health and it deserves to conduct further studies.
Soup is a gentle dish that is easy to swallow. Maybe for this reason, it is considered as one of the best anti-stress foods. According to experts, when we are anxious, our body will crave for food dishes derived from starch and fiber. Because these dishes can help our bodies produce “happy hormones” called serotonin, giving us a good mood. A bowl of oatmeal while the mood is tense is a perfect choice without increasing the size of the waist.
Beef includes nutrients that are “super effective” in reducing stress such as vitamin B, iron, and zinc. These nutrients are vitamins and minerals that help you prevent effectively hormones causing stress. Keep reading this writing to find out other foods that reduce stress for better health
Nutrition experts believe that the amount of magnesium and vitamin C found in sushi, a famous dish of the Japan country, is very effective in relieving the symptoms of stress. In addition, sushi dishes are rich in pantothenic acid that is very good for the adrenal glands.
23. Dark Chocolate
Dark chocolate is known as a great cuisine and brings many benefits for human health. It has benefits for cardiovascular, and increases resistance. Specifically, dark chocolate contains high flavanoid intake, this is an effective way to promote naturally positive mood and help you take away from stress.
Eating adequate amounts of chocolate a day helps reduce stress and fatigue. Dark chocolate is rich in magnesium, an important mineral, which helps you avoid discomfort and depression. Whenever you feel stressed, use milk chocolate or dark chocolate desserts.
24. Green Tea
Green tea contains antioxidants like polyphenols, catechins and flavonoids that are very beneficial for your health. Drinking green tea helps reduce stress and fatigue. When the pressure of work leads to fatigue, you take a break and drink a cup of green tea. You can choose chamomile or peppermint tea if you do not like green tea. To maximize benefits of green tea, you should stay away from cigarettes and alcohol.
Almonds contain vitamin E, vitamin B2, zinc, and magnesium. Almonds also contain more fiber. Eating almonds will help you reduce stress, and cope better with the difficulties. You can eat almonds found in desserts or cakes. If you do not like almonds, you can eat walnuts instead, it will also help reduce your stress.
26. Eating Gum
Many studies have shown that chewing a gum candy can make a bad day become lighter. People who chewed gum had a higher concentration, reduced anxiety, and lowered levels of cortisol than who did not chew gum. This is due to chewing of mouth helps force blood to the brain, makes you alert, feel happier, and “distract” the anxiety.
To see all of our writings about mind body techniques, foods for boosting mind, and tips to improve mental health, go to our main Mind And Body page. After reading the writing of top 26 healthy foods that reduce stress levels for better health, hope that this writing helps you understand more about benefits of foods in boosting mental health, and know how to get rid of stress by foods. However, it is solely for the informational purpose and it is not intended to give medical advice. If you have any question, or you know other foods that reduce stress, please leave them below.