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Been feeling stressed? A nutritionist lists 9 foods you need to add to your diet

Published on:27 April 2021, 17:46pm IST
Ladies, there are certain foods that will help you combat stress. A nutritionist recommends these 9 things you need to eat to keep stress at bay.
Dr Rohini Patil
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Ladies, get rid of stress with these nutritionist-recommended foods. Image courtesy: Shutterstock
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You can’t deny that stress is on the rise because of our fast-paced lifestyle. Put simply, stress is a state of physical or mental tension. It is the body’s reaction to a challenging situation but experiencing over prolonged time intervals, it can cause various health issues. Hence, it is important to learn how to manage your stress levels.

Ladies, there’s more to stress management than yoga and meditation. Eating the right foods can help keep you calm too! Here are 9 foods to add to your diet in order to combat stress:

1. Green leafy vegetables

Green leafy vegetables such as kale, spinach, and cabbage contain folate which produces dopamine, a pleasure-inducing brain chemical, which helps to keep you calm. The most powerful mineral for stress relief is magnesium. Green leafy vegetables are a rich source of magnesium, calcium and potassium!

2. Salmon

Salmon fish is a rich source of omega 3. Omega 3 fatty acids in salmon have properties that may help counteract the negative effects of stress hormones.

3. Blueberries

Blueberries are one of the best stress-busting foods. Blueberries are loaded with vitamin C, one of the antioxidants which are responsible for relieving stress. What’s more, the phytonutrients found in berries improve your body’s response to stress.

Blueberry is your go to stress buster. Image Courtesy: Shutterstock
4. Pistachios

Pistachios are low in calories, low in fat and high in fibre. They are also full of nutrients! Eating pistachios can help to reduce acute stress by lowering blood pressure and heart rate. The nuts contain key phytonutrients which may provide antioxidants that support cardiovascular health.

 5. Oatmeal

Oatmeal helps to get the calm-inducing hormone serotonin flowing! The release of the brain chemical serotonin can boost one’s mood. According to some research, carbs help the brain make serotonin. Being a complex carb, oatmeal is slowly digested and doesn’t spike sugar in the blood. Eating whole grains such as brown rice and quinoa help to reduce stress as well.

6. Yogurt

Yogurt is full of calcium and protein in addition to probiotics. The bacteria in your gut may contribute to stress. Eating yogurt could relieve anxiety and stress by reducing activity in the part of the brain linked to emotion and pain, according to new research. 

Yogurt has been keeping you healthy for all this while. Here’s how. Image courtesy: Shutterstcok
7. Dark chocolate

Dark Chocolate has the power to regulate stress levels in your body. It seems as though the flavonoids in this sweet treat work to lower the stress hormones, including cortisol. The antioxidants present in cocoa trigger the walls of your blood vessels to lower blood pressure, relax and improve circulation. Dark Chocolate contains unique natural substances which create a sense of euphoria that is similar to the feeling of being in love. A small piece of chocolate daily can help keep you calm.

8. Milk

A protein in milk is the latest treatment for stress. The protein, lactium, appears to have a calming effect on the body by lowering blood pressure and reducing levels of cortisol. Fortified milk is an excellent source of vitamin D, a nutrient that might boost happiness. People who had sufficient vitamin D levels had a reduced risk of panic disorders.

A glass of warm milk is the magic elixir you’ve been looking for all your life. Image courtesy: Unsplash
9. Seeds

Flaxseed, sunflower seed, and pumpkin are all great sources of magnesium. Magnesium has been shown to help alleviate depression, irritability and fatigue. The mineral magnesium also helps to fight PMS symptoms, including water retention and cramps. 

To sum it up

Try to keep yourself calm and positive by eating healthy, practising yoga, chanting and meditation. Stress and anxiety are major concerns that affect your mental health. Include these foods in your diet to deal with anxiety and stress.

Dr Rohini Patil Dr Rohini Patil

Dr. Rohini Patil is an MBBS and a nutritionist. Over the last eight years she has passionately done intense research in the field of diet, nutrition, fitness, mental health and overall lifestyle modifications. She is the founder & CEO of Nutracy Lifestyle.