2023-06-01 15:53:51
Stress eaters, please step forward. It’s easy to indulge at the end of a bad day, or when you’re particularly burned out — but it’s safe to say that most of us end up grabbing the things that aren’t necessarily good for us.
We are not here to preach. However, there are some foods that have been shown to help reduce anxiety and stress – some of which you probably already have in your kitchen cupboard or at least can find them in your local supermarket.
Here are some of the proven stress-reducing superfoods that might help.
Kimchi
Typically made with cabbage, the Korean fermented vegetable dish has long been valued for its anti-stress properties.
It contains lots of good bacteria and is rich in vitamins and minerals. Fermented foods are believed to be particularly beneficial due to their effects on our gut microbiome.
Gut health is a growing topic of debate in medicine as the connections between our gut and our overall well-being are explored more closely.
This connection is sometimes referred to as the “mind-gut connection”. The idea behind this is that terms like “stomach rumbling,” “stomach ache,” and “butterflies in my stomach” are no coincidence—when we’re feeling stressed or anxious, we often get stomach pains or lose our appetite.
Owner
Nutritionists have a love-hate relationship with eggs. One day they’re too fat, the next they’re packed with vitamins and minerals that can contribute to a healthy stress response.
One of the main players in eggs is choline. While not technically a vitamin or mineral, it is one of the nutrients commonly associated with the vitamin B complex.
Choline regulates bodily functions such as communication between neurons and the overall health of the brain.
artichokes
Like kimchi, artichokes are all about the high levels of fiber and prebiotics that support gut health.
The notable prebiotics in these perennials are fructooligosaccharides (good luck with the pronunciation), as well as potassium and magnesium, which are known to fight fatigue—and when we’re a little more energetic, things often feel lighter.
oysters
Oysters and other shellfish like mussels are high in amino acids like taurine. Taurine not only helps to strengthen our immune system, but also plays an important role in our nervous system and supports the production of neurotransmitters – especially dopamine.
Some studies even go so far as to suggest that taurine may have an antidepressant effect.
One study states: “Taurine was found to inhibit decreases in sucrose consumption and prevent impairment of spatial memory and anxiety […]suggesting a preventive effect of taurine on depression-like behavior”.
Tahini
Tahini is a Middle Eastern paste made from sesame seeds. The tiny seeds, which are often found on buns or in Asian cuisine, are rich in the amino acid L-tryptophan.
According to a study examining the effects of a diet high in tryptophan on young adults, the amino acid is “a precursor to serotonin synthesis.”
Essentially, this means that tryptophan supports the production of serotonin, which regulates important behaviors such as mood and the ‘reward complex’.
sweet potatoes
Sweet potatoes are a nutrient-dense source of carbohydrates that can help keep cortisol levels in check.
Cortisol is our stress hormone that can spike when we’re feeling down.
Sweet potatoes are also high in vitamin C and potassium, which can also help regulate our stress response.
blueberries
This wouldn’t be a health list if your favorite breakfast berry didn’t also make an appearance.
Blueberries boast a plethora of health benefits, from anti-aging to fighting cancer. They are also known for their anti-inflammatory effects thanks to their high levels of flavonoid antioxidants.
In 2017, a study specifically looked at the link between flavonoid-rich foods and the risk of developing depression. The conclusion was that there appears to be a link between antioxidant consumption and improved mood.
1685660223
#foods #stress #management