15+ Healthy Foods And Beverages To Help Reduce Stress
Feeling stress take over your body and mind is never fun and we’re constantly looking for instant stress relief solutions. However, we often fail to realize that some of the best stress-relieving techniques lie right in front of us…or in the kitchen.
Small amounts of stress can push us and even motivate us under the right circumstances but large amounts of stress, cumulated over a period can take a toll on our physical, mental, and emotional health that can be too much to bear.
Chronic stress can also increase the risk of heart disease, depression, anxiety, and other mental or emotional health disorders. Interestingly, not only certain foods and beverages can bring stress but certain foods and beverages can have the ability to take away the stress.
Below, I’ve listed 15+ stress-relieving foods and beverages you can consume to reduce stress and the nervousness associated with stress and anxiety.
Here are the foods that help reduce the strokes that you need to add to your next grocery list!
15+ Stress-Relieving Foods That Help Combat Stress
This green substance is a finely ground powder that is mostly consumed in East Asia and is rich in L-Theanine, an amino acid that is said to carry stress-relieving properties.
Matcha is preferred over green tea among fitness and health enthusiasts. The process of extracting match increases the amino acid and can be beneficial to reduce stress. Plus, this powder is low in caffeine so no need to worry about additional anxiety.
Chard or also known as Swiss Chard is a leafy vegetable that also has stress-relieving properties. It is said that 175 grams (approximately) of Chard has almost 36% of the recommended dose of magnesium, a compound that can help with the stress response.
Low levels of magnesium can increase the risk of panic attacks and higher levels of anxiety, so consuming Chard is a good idea when you’re looking to reduce stress.
3. Sweet Potatoes
Rich in carbs, Sweet potatoes can also help lower cortisol, the stress hormone. Chronic stress can cause dysfunctional cortisol levels that may lead to inflammation, body aches, and other physical health effects.
Here, sweet potatoes can help. Not only are sweet potatoes healthy but they are also packed with nutrients, such as Vitamin C and potassium, which can help control the stress response.
Another food on this list is Kimchi. This Korean vegetable dish is made from Napa Cabbage and Daikon, a kind of radish. This dish is fermented and is rich in probiotics, Vitamins, minerals, and even antioxidants.
Studies show that fermented vegetables and dishes such as Kimchi can help reduce not only stress but anxiety as well. Also, if you’re likely to eat fermented dishes then you’re less likely to feel socially anxious. Kimchi is also said to boost mood so add this Korean dish to your grocery list!
Next is Artichokes. Artichokes are high in fiber and prebiotics, the kind which feed the friendly bacteria in your gut. This vegetable can also help reduce stress, anxiety, and depression. Adding this vegetable to your diet can also work well for your overall physical health as it is high in potassium, magnesium, Vitamin C, Vitamin K, and more.
6. Dark Chocolate
One of my favorite thing to eat when I’m feeling stressed is dark chocolate. I know you might think that chocolate is unhealthy and has too much sugar but let me tell you, dark chocolate – while can be an indulgent treat – can work wonders to reduce stress.
This food might not be in the traditional food group but dark chocolate has been proven to lower levels of stress hormones in the body. Of course, dark chocolate should be consumed in moderation. And make sure to check the ingredients for more cacao when looking for dark chocolate.
7. Warm Milk
Warm milk is a good drink to relieve stress. It’s been home-remedy for centuries not only for better sleep but for other ailments – body and mind. Milk, especially warm, can help your mind calm and relax. Rich in calcium, this drink can be healthy for your bones and mind.
Not only can it help with stress but can help with depression and sleep troubles too. If you don’t want milk, then you can add yogurt or cheese as substitutes. If you’re lactose intolerant, then almonds, sunflower seeds, and leafy green vegetables can work.
8. Nuts And Seeds
Packed with nutrients and vitamins, nuts and seeds are also a good choice of food when you’re looking for stress-relieving foods. Vitamins are important for us and can reduce stress. Pistachios, almonds, and walnuts are the best options that can help lower blood pressure and stress levels. Of course, nuts and seeds should also be consumed in moderation.
9. Acerola Cherry
One of the best sources of Vitamin C, acerola cherries, can help control the stress response. Higher levels of Vitamin C in the body can help boost mood, and lower depression and anger. This food is highly perishable so enjoy them fresh. If you don’t want to consume them fresh, you can always choose acerola cherry powder and add that to your diet and beverages.
Fatty fish such as salmon, sardines, and mackerel are rich in omega 3 and Vitamin D which can help improve mood and reduce stress. Omega 3 can also promote brain health and help your body further in managing stress. Vitamin D plays an important role in promoting our mental health and controlling stress. So add fish to your list, now!
Packed with antioxidants, Parsley should be penned into your list. This herb can help control oxidative stress that can be linked to many mental health disorders including depression, anxiety, and stress. This herb can also help reduce inflammation. Parsley also contains carotenoids, volatile oils, and flavonoids that can carry antioxidant properties.
Not many people may know the hidden benefits of garlic but garlic is highly recommended when it comes to dealing with depression, stress, and physical ailments such as obesity. High in sulfur, garlic can help increase antioxidant glutathione. Glutathione is our body’s first line of defense against stress.
13. Citrus Fruits
Just like acerola cherries, citrus fruits such as oranges and even strawberries can help ease and reduce stress. With high Vitamin C concentrations, citrus fruits can prevent stress from escalating. Combining citrus fruits with other fruits can also be good for stress, studies suggest.
14. Sunflower Seeds
Again, a healthy source of vitamin E, sunflower seeds can be rich in antioxidants and can help relieve stress. Sunflower seeds are also rich in magnesium, zinc, vitamin B, copper, and many other compounds that can help improve mood, lower depression, and reduce stress.
Leafy vegetables, no matter our love/hate relationship with them, can play a major role in helping us reduce stress. A diet with Broccoli or other cruciferous vegetables can prevent heart disease, cancer, and even depression. High in magnesium, vitamin C, and folate, broccoli can provide calming effects to your mind and body.
Another wonderful addition to our list is chickpeas. Packed with vitamins and minerals including magnesium, zinc, potassium, and others, chickpeas can help improve mood and reduce stress. These legumes are also rich in L-tryptophan, one of the mood-controlling neurotransmitters. Not only stress but chickpeas can also help improve your brain health.
17. Chamomile Tea
Another drink to relieve stress can be chamomile tea. This soothing tea can be used to reduce stress as well as improve sleep. Considered a natural remedy for stress, chamomile, is a medicinal herb with antioxidant properties that can help reduce cortisol levels and reduce anxiety jitters as well.
Fun Fact about the author: This author can’t consume all kinds of fruits but blueberries and raspberries are a few of the only foods that I can consume safely. That’s why I’m adding this fruit as a bonus!
Blueberries can be linked with many health benefits such as better mood, fewer depression symptoms, and lower levels of stress and anxiety. These berries are rich in antioxidants and have anti-inflammatory properties that can protect you from stress-related physical effects and damage.
A fun list of stress-relieving foods and beverages, right? Add these foods and beverages to your next grocery shopping and let me know how they fare when it comes to reducing your stress. I hope you’ll find this list helpful.
For more, you can always reach out to us at firstname.lastname@example.org or DM us on social media. You can also share your favorite recipes, foods, and drinks to relieve stress in the comments below!
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