8 Foods That Help Relieve Stress

Whether you’re having an argument with your significant other, trying to get through an important presentation at work, or just feeling stressed out in general, food doesn’t seem like the first thing that comes to mind as a way to relax. But in reality, nutrition can be one of the best ways to cope with stress and manage anxiety. In fact, research shows that there are certain foods that might actually help relieve stress and anxiety—and even physical symptoms associated with these emotional conditions—more than others. Here are eight foods that have been proven time and again to help relieve stress:

1) Oatmeal

Oatmeal can help regulate your body's stress response thanks to a unique protein called glycine. This amino acid is linked to lowered levels of cortisol and raised levels of dopamine, as well as increased calm and relaxation. Additionally, oatmeal has plenty of B vitamins that can help raise your energy levels and keep you focused when you need it most. Oatmeal is also a great source of magnesium and potassium; these electrolytes are often depleted by stress, making it important to incorporate them into your diet if you're prone to anxiety or high blood pressure.

2) Spinach

The primary health benefit of spinach comes from its many nutrients, particularly vitamins C and K, folate, manganese, potassium and vitamin A. But did you know it can also relieve stress? In addition to anti-inflammatory properties that boost brain power, spinach contains magnesium to reduce anxiety and keep you calm. Magnesium is often called a natural stress reliever because it plays a crucial role in regulating our moods. Simply adding spinach or foods high in magnesium to your diet can help improve your mental health.

3) Salmon

The fatty acids in salmon can help you handle stress. Research shows omega-3 fatty acids reduce levels of cortisol and adrenaline, boosting mood and memory in addition to reducing inflammation, which may be behind depression. Salmon is also rich in vitamins B6 and B12, which support overall wellness. Include it in your diet once or twice a week for a healthy dose of stress relief.

4) Nuts

Nuts provide a nutrient boost in an easy-to-eat package. Full of protein, fibre, healthy fats and vitamin E, nuts can help you feel fuller longer and maintain a stable blood sugar level—making them just what you need to ward off stress cravings. Walnuts have been shown to have positive effects on brain health as well. Almonds are also a good choice for snacking—they’re lower in calories than other nuts but just as filling due to their high fibre content.

5) Chia Seeds

These tiny seeds are edible and high in protein, fibre, omega-3 fatty acids, calcium, and antioxidants. They also have a beneficial effect on stress levels. A review published in Journals of Gerontology concluded that chia seeds can help reduce cortisol (the hormone linked to stress) while providing antioxidant support. Chia seeds are easy to add to a variety of dishes from salads to smoothies, so get cracking!

6) Berries

Berries are a great source of antioxidants and vitamin C, both of which can help protect your body from stress. A great way to eat more berries is in smoothies with some almond milk or yogurt. Another option is to add them to breakfast bowls topped with chia seeds, Greek yogurt, and granola.

7) Green Tea

One of many plants that produce a flavonoid called epigallocatechin gallate (EGCG), green tea has been shown to have significant stress-relieving properties. A study conducted at Korea University College of Medicine found that those who consumed between 2 and 4 cups of green tea daily over a 12-week period had lower levels of both physical and mental stress than non-tea drinkers. Another study from Japan found that people who drank 5 cups of green tea daily for 6 months were less likely to suffer from physical symptoms related to stress, such as headaches, fatigue, insomnia, digestive problems and asthma. Additionally, an ongoing Harvard Nurses' Health Study examined over 75,000 women over 15 years.

8) Banana

This popular fruit contains several nutrients that are proven to promote relaxation. Bananas contain tryptophan, a type of amino acid that helps to produce serotonin—the feel-good neurotransmitter in your brain. And even though bananas aren’t exactly diet foods, they are rich in potassium and low in calories, which help you stay healthy while you manage stress.

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