Much has been written and studied about how stress affects the body. Generally, we associate it with work responsibilities, family burdens, personal problems and other types of life situations. But it is little that we stop to think about food. Surely you will be familiar with the phrase “we are what we eat”. And in the management of our emotions, it also applies. In fact, there are some foods to reduce stress, whose regular intake brings us great benefits. Already in Supercurioso we talked to you once about the best healing foods. On this occasion, we want to concentrate on food for calm anxiety. Will you join us to meet them? Well, let’s get started!
The best 10 foods to reduce stress and calm anxiety
1. Turkey breast
We start our tour of the best foods to reduce stress with the delicious turkey breast. Tryptophan found in protein-containing foods helps produce serotonin. This is the chemical that regulates hunger and feelings of happiness and well-being. In fact, the effectiveness of this component has been proven by scientists.
In a study conducted in 2006 and published in the Journal of Psychiatry Neurosciencemen and women who had a tendency to be conflicted (based on personality tests) took tryptophan supplements or a placebo for 15 days.
Those who took tryptophan were perceived as more agreeable by their fellow students, at the end of the two weeks compared to when they didn’t take it. So when it comes to protein foods for tryptophan, turkey breast is a healthy option that will help you feel better.
2. Oatmeal
Another of the most effective foods for calm anxiety is oatmeal. According to an investigation by MIT (Massachusetts Institute of Technology), carbohydrates can help the brain produce serotonin, the same substance regulated by antidepressants.
But if instead of choosing carbohydrates full of fat or sugary products, you choose complex carbohydrates, you will be eating better, giving your body better quality nutrients. In this sense, substituting bread or common flour for flour oatmealIt is an investment in your health.
3. Salmon
When we go through a peak of stress, anxiety hormones, such as adrenaline and cortisol, tend to go out of control. One of our favorite stress-reducing foods is tasty salmon. The omega-3 fatty acids it contains can help counteract the negative effects of stress hormones.
In a study funded by the US National Center for Health, Oregon State University medical students who took omega-3 supplements had a 20% reduction in their anxietycompared to the group that received placebo pills.
4. The avocado
Another reference among foods to calm anxiety is the avocado. This super fruit is truly a gift from nature. Not only is it an excellent source of good fats. Also generates a feeling of satiety and fullness, that helps you not to overeat because of anxiety.
5. Yogurt
Another relaxing food that contributes comprehensively to our health is yogurt. And it is that the bacteria in the intestine may be contributing to stress. Brain signals have been shown to be sent to the gut, so stress can inflame and cause gastrointestinal symptoms to appear.
Likewise, communication can flow in another way too, from the gut to the brain. A study of UCLAfrom 2013, in which 36 healthy women were analyzed, it was found that the consumption of probiotics present in yogurt achieved a reduction in brain activity in the areas that handle emotions, including stress, compared to people who ate yogurt without probiotics or who ate no yogurt.
6. Oranges
We add to our list of foods to reduce stress, the tasty oranges. this fruit is an excellent source of Vitamin C. This stimulates the immune system, and also helps regulate cortisol. If you want to enhance its benefits, eat it in pieces, natural.
7. Chocolate
Are you a fan of chocolate? Well, we tell you a new reason to add it to your diet: it is food to calm anxiety. In fact, studies prove that including a small portion of 40 or 50 grams of dark chocolate a day, helps reduce cortisol, the stress hormone. It is also known for its properties as an aphrodisiac and for cheer up.
8. Sweet potatoes
The rich and sweet sweet potatoes are also counted among the foods to reduce stress. It is a natural carbohydrate, rich in nutrients and fibers. Its regular consumption helps control and reduce cortisol in the body. It also contributes to anti-inflammatory processes.
9. Chard
Chard is a true green jewel of nature. Just a cup of about 175 grams of cooked chard, represents 36% of the magnesium intake What do we need for the day? And maintaining a good level of this mineral in our body helps us keep anxiety and panic attacks away.
10. Garlic
And the last of the foods to calm anxiety that we want to introduce you to is garlic. Its high sulfur content helps increase glutathione levels in the body. It is a vital antioxidant in the body’s defense against stress. It also helps reduce anxiety and depression.
And you, Did you know these foods to reduce stress? Do you usually eat some of them as part of your daily diet? How do you usually prepare them? Feel free to share your opinions and recipes with us. We will be happy to read you! And if, like us, you believe that food is essential for health and good mood, we invite you to read this article in which we reveal the best diet for depression. We have a super curious next topic!
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