Do you sometimes feel stressed, anxious?
When we are stressed, anxious, or moody, we often develop bad eating habits such as snacking. Indeed, with stress we tend to throw ourselves on cakes or foods that are too fatty, too sweet or too salty with low contributions of essential nutrients ...
However, there are foods that have a positive impact on our mind and help us regulate stress. These foods are beneficial for our brain.
We have therefore selected 10 categories of foods that help fight stress and anxiety:
Consuming about ten nuts a day reduces stress and anxiety and reduces the harmful effects of stress. Indeed, nuts are rich in iron and fiber and are also an excellent source of energy thanks to the magnesium they contain. The energy provided by nuts comes in the form of fatty acid and even protein. Nuts protect us from psychological and physical stress because the phytosterols they contain play an important role in cardiovascular health and therefore stress. Brazil nuts are preferred because they contain selenium, an antioxidant that improves mood.
Bananas, very rich in B vitamins and minerals, promote concentration and act favorably on the nervous system. It is a super food that provides lots of energy, vitamins and minerals, so bananas help regulate our mood and emotions. They therefore act very favorably on stress.
This magical spice helps reduce stress. It contains curcumin, an active ingredient that can reduce anxiety, which acts on brain health and in particular on oxidative stress, an attack on cells by free radicals. Curcumin can stimulate omega-3 fatty acids in the brain by helping your body to synthesize it more efficiently. In addition, people with anxiety have low levels of anti-oxidants in their blood, and curcumin increases these levels.
To reduce stress, Greek yogurt can be interesting to consume, it has positive effects on our health thanks to its proteins and the bacteria it contains. Fermented foods (including Greek yogurt) reduce social anxiety and increase feelings of well-being, study finds.
This plant known for its anti-inflammatory, antibacterial and antioxidant properties has many benefits. Stress and anxiety are reduced thanks to the flavonoids it contains. Most often, chamomile is consumed as an infusion.
Cocoa is an anti-stress and anti-anxiety food. It is an essential source of magnesium that can reduce symptoms of depression, maintain muscle and nervous balance, and act on the hormone that regulates our mood. Chocolate is also rich in flavonoids and reduces neuroinflammation and cell death in the brain. Limit your consumption to one square per day, preferably 70% cocoa and for a maximum of magnesium, prefer cocoa beans.
Honey has soothing properties that have a positive effect on our mood. It calms the nervous system thanks to its trace elements like calcium, potassium and magnesium and helps to fight against stress, fatigue and depression. Honey also speeds up the production of endorphins and therefore has a positive influence on anxiety. Other bee products such as royal jelly, propolis or even pollen are sources of vitamins B, C and minerals and also fight fatigue and stress.
Wholemeal bread and whole grains like rice, oats, millet, quinoa, spelled, etc. are high in complex carbohydrates and provide slow sugars to nourish our brains and B vitamins that can balance mood and regulate stress. Whole grains provide us with energy for the whole day without rising blood sugar. They are full of magnesium, potassium and vitamins which act on nerve cells and can have a calming effect.
This fruit has two important anti-stress agents: monounsaturated fatty acids and potassium. Avocado is therefore a very good anti-stress ally because potassium is known to lower blood pressure and monounsaturated fatty acids are known to prevent depression and soothe nervous disorders. They also allow our brains to better absorb serotonin, a hormone that is preferred as the good mood hormone.
Consuming oily fish is one of the best natural anti-stress drugs that exist, and also a quality anti-cholesterol. Indeed, oily fish contain phosphorus, which protects the nervous system and vitamins B5, B9 and B12 which allow us to fight against fatigue and calm our nervousness. Consuming them activates the secretion of melatonin, which helps improve our sleep and regulate our stress.
Oily fish are also extremely high in omega-3, a fatty acid essential to our body that regulates neurotransmitters, inflammation and supports healthy brain function. They help slow cholesterol levels and have a positive effect on emotional balance.
Oily fish should be eaten several times a week for them to be effective against stress.