When you’re stressed, you might crave a donut sprinkled with caramel or powdered sugar. However, as tempting as it may seem, it will not improve your mood and will likely make it worse as thoughts of being overweight etc. come to mind later.
Yam
These potatoes are rich in complex carbohydrates that stimulate the production of serotonin in the brain, a chemical that can serve as a mood stabilizer. The researchers note that compounds found in sweet potatoes help reduce levels of the hormone cortisol, which is responsible for regulating the body’s response to stress. Sweet potatoes are also high in magnesium, which is often considered one of the best minerals for promoting calm and improving mood.
Spinach
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Spinach is a good source of magnesium, a mineral that reduces stress and anxiety. In addition, the leaves are rich in vitamin C, which the body cannot produce on its own. Vitamin C deficiency has been linked to increased stress levels. Spinach is also rich in folic acid (vitamin B9), as are kale, broccoli, and cauliflower. Folic acid stimulates the production of dopamine, a chemical in the brain that helps brain cells communicate with each other. Add these nutrient-dense vegetables to salads or eat them raw.
Attorney
The pale green flesh under the hard shell is a good source of B vitamins, which play an essential role in the production of brain chemicals that reduce stress and improve mood. Some of these natural chemicals also help prevent anxiety and irritability. Additionally, avocados contain lutein, an important nutrient for brain and eye health. Lutein improves memory and problem-solving ability. Avocados contain unsaturated fats, often called healthy fats because they can help raise blood cholesterol levels and stabilize your heart rate. Serve the avocado slices in a colorful salad or chop them up to make a buttery spread that can be used as a spread.
yellow pepper
While oranges are often considered the best source of vitamin C, yellow bell peppers contain almost double this vital nutrient and less than half the sugar. Vitamin C supports the immune system and helps regulate levels of cortisol, a hormone released by the body when under stress. Peppers tend to dry out quickly, so store them in a crisper in the refrigerator and place a damp paper towel inside to prevent moisture loss.
Eggs
Whether you prefer them hard-boiled, soaked, stirred, or simmered, eggs are good for your brain and nervous system. Stressed people often feel irritable, angry and tired. That’s where this very common food comes in. One egg yolk contains more than 20% of the recommended daily allowance of tryptophan, an amino acid necessary for the production of serotonin. In turn, serotonin, a chemical that relays messages between nerve cells in the brain, appears to relieve stress and promote feelings of calm. And an added bonus is that egg yolks are also a great source of vitamin D, which helps prevent memory loss and forgetfulness.
Beet
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Do you feel nervous and stressed? Add a serving of magnesium-rich beets to your plate. Magnesium helps increase levels of serotonin, a brain chemical that plays an important role in regulating mood. Serotonin deficiency can cause anxiety, fatigue and irritability. Symptoms of magnesium deficiency are similar to those of stress. Stress can lead to a loss of magnesium, and a magnesium deficiency, in turn, can increase the body’s susceptibility to stress. To cook beets, you can boil, steam, or grill them without worrying about peeling them.
Broccoli
This fast-growing annual vegetable is an excellent source of vitamin C. In fact, broccoli outperforms an orange in vitamin C by a ratio of 2:1. 100 g of boiled broccoli contains almost twice as much vitamin C as 100 g of orange. Why is vitamin C important? Lack of this vitamin is associated with increased levels of stress. In addition, although broccoli is not one of the foods rich in magnesium, it contains a significant amount of this mineral. A lack of magnesium can make the body less able to resist the effects of stress.
Almond
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Take a handful of almonds before leaving the house in the morning. Your day may be less stressful than expected. Almonds are a rich source of B vitamins that help the body deal with stress. Eat them with or without the skin. Are you tired of almonds? Replace them with pistachios or walnuts. Both can help reduce heart palpitations when you’re under pressure. No matter which one you choose, if you’re watching your weight, remember to limit yourself to a handful a day as they’re all high in calories.
See also: Let’s go outside: how to diversify your training plan with outdoor activities.
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