10 foods that will help you fight and reduce stress
Stress is one of the most common phenomena of today, and is considered the disease of the 21st century. Our lifestyle and diet are not only affected when the person goes through a stressful life stage, but a person's habits and diet also contribute to coping with stress and preventing it.
But, What foods are useful to reduce stress? Which ones favor the mood ?. In the following lines we answer these questions.
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Foods that will help you fight stress
Below you can find a list with the 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; among them glutathione, which blocks the intestinal absorption of harmful fats for the organism, those that cause oxidative damage. It also contains lutein, beta-carotene and vitamins E and B, in addition to monounsaturated fat, which belongs to good fats.
Studies suggest that it helps regulate blood sugar levels, which could help maintain a mood and an optimal energy level to deal with the difficulties that may arise in relation to stress, because hyperglycemia causes a high sugar , but then a drop that makes the person feel tired and need to continue consuming sugars, because it produces a carving effect. The potassium of this fruit also helps control blood pressure, which increases in cases of stress.
- Related article: "Types of stress and its triggers"
2. Blueberries
Blueberries are small but delicious black fruits that few consume but contain large amount of nutrients that improve health.
On the other hand, cranberry contains anthocyanins, the pigments that are present in this delicacy, which are antioxidants that favor the production of dopamine in the brain . Dopamine, which you can learn more about in this article, is a neurotransmitter that helps the person to experience a positive mood, as well as a more efficient memory.
Studies also suggest that cranberries help improve the immune system, which weakens in cases where the person has stress.
3. Black chocolate
Chocolate is a tasty food, and many people will be happy to see it on this list. It brings many benefits for the health of people, and is full of antioxidants They help maintain a positive mood, and also increases the levels of serotonin, known as the hormone of happiness.
A recent study from the Faculty of Medicine at the University of California at San Diego (UCSD) found that this food contains antidepressant properties . Of course, versions of milk chocolate or white chocolate, with less cocoa, are no longer so healthy.
4. Garlic
Garlic, which It is mainly used to provide flavor in culinary recipes , contains many nutrients that help the body to enjoy greater health. Its antioxidants have been shown to neutralize and reduce the damage of free radicals on our body, particles that damage our cells, cause diseases and promote aging.
Garlic helps improve the mood, well 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, since it helps in its control.
- Related article: "Serotonin: discover the effects of this hormone on your body and mind"
5. Oysters
Oysters are an exquisite food, which not only acts as an aphrodisiac. Scientific studies claim that an imbalance of zinc and copper in the body correlate positively with states of anxiety and stress, because it is apparently responsible for the decline in levels of neurotransmitters such as noradrenaline, essential for adaptation to stressful situations . A greater amount of copper and A decrease in zinc in the body 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, they become a great anti-stress food.
6. Peppers
We usually associate vitamin C with oranges; However, there are other fruits or vegetables that contain more, such as strawberries or peppers. In fact, red peppers have twice the amount of this vitamin that oranges .
One study showed that subjects who took high doses of vitamin C before doing highly stressful activities, showed lower blood pressure and their body recovered more quickly from the aftermath of stress and cortisol action. According to the director 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. So, favors a positive mood . Studies suggest that this amino acid helps individuals feel more calm 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 in healthy omega 3 fats, especially DHA , which is the abbreviation for docosahexaenoic acid.
A study that was published in the magazine Brain, Behavior and Immunity, showed that those people who took omega 3 supplements (containing DHA and EPA) for 12 weeks reduced their anxiety by up to 20%. Experts recommend salmon consumption at least twice per week due to its multiple health benefits.
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9. Walnuts
Like salmon, walnuts also contain omega 3 fatty acids, and therefore provide similar benefits. Further, It contains a lot of vitamin B , which are exhausted in cases in which the person leads a stressful lifestyle. The B vitamins keep our neurotransmitters working at a high level of efficiency and help us manage the fight and flight stress response.
10. Oats
Oatmeal is a very healthy cereal that usually requires a cooking time. Promotes the synthesis of serotonin in the brain and, therefore, it helps to improve the mood. A research published in the Archives of Internal Medicine ensures that people who consume complex carbohydrates such as oats feel emotionally calmer, since hyperglycemia can have a negative influence.
