10 foods that will help you combat and reduce stress

How to act on stress from dietary management? Certain nutrients can help us.

Stress is one of the most common phenomena today, and is considered the disease of the 21st century. Our lifestyle and diet are not only affected when a person goes through a stressful stage of his or her life, but a person's habits and diet also contribute to coping with stress and preventing it.

But, which foods are useful for reducing stress? Which ones are good for mood? In the following lines we answer these questions.

Foods that will help you fight stress

Below you can find a list of foods that will help you foods that will help you reduce and combat stress from the proper use of the diet.

1. Avocado

This fruit is a very nutritious food, and is the main ingredient of Mexican "guacamole". It provides great health benefits thanks to some of its components; glutathione, which blocks the intestinal absorption of fats that are harmful to the body, those that cause oxidative damage. for the organism, those that cause oxidative damage. It also contains lutein, beta-carotene and vitamins E and B, as well as monounsaturated fat, which belongs to the good fats.

Studies suggest that it helps regulate blood sugar levels, which could contribute to maintain an optimal mood and energy level to face the difficulties that may arise in relation to stress, since hyperglycemia causes a sugar spikebut then a drop that makes the person feel tired and need to continue consuming sugars, as a carving effect is produced. The potassium in this fruit also helps to control blood pressure, which increases in cases of stress.

2. Blueberries

Blueberries are small but delicious black fruits that few consume but contain a large amount of health-enhancing nutrients. a large amount of nutrients that improve health.

On the other hand, blueberries contain anthocyanins, the pigments that are present in this delicacy, which are antioxidants that promote the production of dopamine in the brain.. Dopamine, which you can learn more about in this article, is a neurotransmitter that helps a person to experience a positive mood, as well as a more efficient memory.

Studies also suggest that blueberries help improve the immune system, which is weakened in cases where the person has stress.

3. Dark Chocolate

Chocolate is a tasty food, and I'm sure many people will be delighted that it appears on this list. It has many health benefits for people, and it is full of antioxidants. is packed with antioxidants which help maintain a positive mood, and it also increases levels of serotonin, known as the happiness hormone.

A recent study by the University of California, San Diego (UCSD) School of Medicine found that this food contains Antidepressant properties. Of course, milk chocolate or white chocolate versions, with less cocoa, are no longer as healthy.

4. Garlic

Garlic, which mainly used to add flavor to culinary recipes, contains many nutrients that help the body to be healthier.contains many nutrients that help the body to be healthier. Its antioxidants have been shown to neutralize and reduce free radical damage to our bodies, particles that damage our cells, cause disease and promote aging.

Garlic helps to improve mood, as it is full of tryptophan, which is is full of tryptophan, which is a precursor of serotonin.. It also acts as an antidepressant and produces a sedative effect thanks to its compounds, caffeic acid, apigenin, geraniol, linalool and stigmasterol. Like the avocado, it also contains potassium, and therefore, it produces similar effects in terms of blood pressure, as it collaborates in its control.

5. Oysters

Oysters are an exquisite food, which not only acts as an aphrodisiac. Scientific studies affirm that an imbalance of zinc and copper in the organism correlates positively with states of anxiety and stress, as it seems to be responsible for the decrease in the levels of neurotransmitters such as noradrenaline, essential for adaptation to stressful situations. An increased amount of copper and a decrease of zinc in the organism can lead to anxiety symptoms..

Oysters have a large amount of zinc, so it is essential to level the amount of this mineral with respect to copper and, therefore, become a great anti-stress food.

6. Peppers

We usually associate vitamin C to oranges; however, there are other fruits or vegetables that contain higher amounts, such as strawberries or peppers. In fact, red peppers have twice the amount of vitamin C, red peppers have twice the amount of this vitamin than oranges..

A study showed that subjects who took high doses of vitamin C before highly stressful activities had lower blood pressure and their bodies recovered more quickly from the effects of stress and cortisol. According to the head of the study, Elizabeth Somer, "diets rich in vitamin C reduce cortisol levels in the body and help people cope with stressful situations".

7. Turkey

Turkey is one of the foods with the highest content of tryptophan, the precursor of serotonin. Therefore, turkey is one of the foods with the highest tryptophan content, it promotes a positive mood.. Studies suggest that this amino acid helps individuals feel calmer and can reduce anxiety, so it can be useful for times of stress.

8. Salmon

Salmon is a very popular fish today because of its high content of healthy omega-3 fats. high content of healthy omega-3 fats, especially DHAwhich is short for docosahexaenoic acid.

A study that was published in the journal Brain, Behavior and Immunityshowed that those who took omega-3 supplements (containing DHA and EPA) for 12 weeks reduced their anxiety by up to 20%. Experts recommend the consumption of salmon at least twice a week due to its multiple health benefits.

9. Nuts

Like salmon, walnuts also contain omega-3 fatty acids, and therefore provide similar benefits. In addition, walnuts contain large amounts of vitamin Bwhich are depleted in cases where the person leads a stressful lifestyle. B vitamins keep our neurotransmitters working at a high level of efficiency and help us manage the fight or flight stress response.

10. Oatmeal

Oatmeal is a very healthy cereal that usually requires cooking time. It promotes the synthesis of serotonin in the brain and therefore helps to improve mood. and, therefore, helps to improve mood. A research published in the Archives of Internal Medicine assures that people who consumed complex carbohydrates such as oatmeal feel emotionally calmer, as hyperglycemia can have a negative influence.