Beat Stress with These 21 Nutritious Foods

Stress Hormones and Food: The Connection

When you sense a threat, your brain’s hypothalamus triggers alarms, prompting the adrenal glands to produce adrenaline, which boosts heart rate, blood pressure, and energy supplies. Cortisol, adrenaline’s counterpart, regulates sleep cycles, blood pressure, inflammation, and sugar levels. After the threat passes, your body may require more vitamins and minerals, such as vitamins B and C, selenium, and magnesium, to recover.

Folate-Rich Foods: Mood Boosters

Folate is essential for fetal development, but it’s also linked to depression. Research shows that people with depression tend to have lower blood levels of folate and lower dietary intake of folate than those without depression. Include folate-rich foods like:

• Leafy greens
• Broccoli
• Organ meats

in your diet to boost your mood.

Tryptophan Foods: Serotonin Precursors

Tryptophan is famous for its sleep-inducing qualities, but it’s also the only precursor to centrally and peripherally produce serotonin in your brain. Excellent sources of tryptophan include:

• Turkey
• 2% or whole milk
• Canned tuna
• And more

Carbo Loading for Mental Health

Eating carbohydrates can make you feel better, as they cause secretion of insulin, which alters the plasma tryptophan ratio and leads to greater serotonin production in the brain. Opt for complex carbs like:

• Oatmeal

instead of sugary snacks like M&M’s.

Probiotics: Good Gut Feelings

A healthy microbiome is thought to enhance the gut-brain connection, which can be disrupted by stress. Ensure a vibrant microbiome by eating a variety of foods, including probiotic-rich foods like:

• Yogurt
• Sauerkraut
• Kimchi
• And more

Omega-3s to the Rescue

Omega-3 fatty acids have anti-inflammatory properties that may reduce the impact of stress hormones like cortisol. Find them in:

• Walnuts
• Flaxseed
• Salmon
• Canned tuna
• And other easy-to-eat sources

Magnesium and Zinc Noms

Nuts are great sources of magnesium, zinc, and dietary “good fats.” In times of stress,:

• Pistachios
• Sunflower seeds
• Any shelled nut

can provide a meditative distraction.

Vitamin D: Mood Regulator

Studies indicate a connection between vitamin D deficiency and depression. Exposure to sunlight accounts for most people’s vitamin D requirement, but:

• Eggs from free-range chickens

are also a great source.

Feeling Salty

Iodine deficiency is a leading cause of preventable intellectual and developmental disabilities. Use:

• Iodized salt
• Seaweed
• Shrimp

to ensure you’re getting enough iodine.