Best Foods for Stress Relief

By Anna Hazard

When tension and anxiety starts piling up, these are the best snacks and meal components to reach for and indulge in moderation. This list comprises foods that either boost mood enhancing or calming hormones such as dopamine or serotonin or lower the levels of stress related chemicals such as cortisol or adrenaline or by helping to lower blood pressure and heart rate.

Green Leafy Vegetables (Folate)

• Including kale, collards, spinach, swiss chard, seaweed
• Other sources include asparagus & avocado.
  
• These vegetables contain folate (the natural form of the B-vitamin complex) which helps the brain to produce dopamine (a pleasure inducing chemical that helps maintain good moods) as well as serotonin.
  
• Studies indicate a lower risk of depression in people (specifically middle-aged to elderly) who ingested more sources of folate.
• Green leafy vegetables are also good sources of magnesium.

Organic Turkey - Breastmeat (Tryptophan/Serotonin)

• Other sources of tryptophan include spinach, pumpkin seeds, nuts, spirulina seaweed, shellfish, and eggs Contains tryptophan (an amino acid in protein) that helps produce serotonin, a neurotransmitter that regulates feelings of hunger and happiness as well as having an antioxidant effect.
• Studies have indicated that people viewed as argumentative had more agreeable dispositions after taking 2 weeks worth of tryptophan supplements
  

Dark Chocolate (Antioxidents/Phenylethylamine/Anandamide)

• For best effect chocolate should include at least 70%+ pure cocoa.
• Dark chocolate reduces stress hormones such as cortisol as well as possessing antioxidants (polyphenols and flavonols) that relax blood vessels, lowering blood pressure and heart rate, while improving circulation.
• Cocoa also contains phenylethylamine, an euphoria inducing chemical that's naturally released in the body when in love, as well as anandamide, a neurotransmitter produced in the brain that temporarily blocks feelings of pain and depression.
• Chocolate also helps in the production of serotonin and is also a source of magnesium.
  

Seeds (Magnesium)

• Including flax, pumpkin, sunflower, sesame
• Other sources include dark leafy greens (ie spinach), soybeans, salmon, avocado, yogurt, bananas, pistachio nuts, and dark chocolate.
• Seeds are a good source of magnesium which helps regulate emotions and alleviate depression, fatigue, irritability and PMS symptoms, and helps in serotonin production.
• Magnesium  also lowers C-reactive protein levels which elevated levels studies have linked to increased stress & depression.
• Also contains antioxidants and unsaturated fatty acids.
  

Avocado (Potassium)

• Other sources of potassium/folate/magnesium include bananas and pistachio nuts.
• Avocado contains potassium (which lowers blood pressure) and monounsaturated fats that induce feelings of fullness/satiety and help regulate blood sugar levels.
• Studies indicate that people are likely to be 40% less hungry after 3 hours after eating avocado.
• Avocado is also a good source of folate and magnesium.
  

Wild Salmon (Omega-3 Fatty Acids)

• Also available in other fatty fish such as sardines, tuna, and anchovies.
• Other sources of omega-3 include grass-fed beef & veal and walnuts (due to alpha-linolenic acid)
• Salmon (particularly wild over farm grown) contains omega-3 fatty acids, a polyunsaturated fatty acid, that binds to and lessens the effect of adrenaline, cortisol, and other hormones that the body produces when stressed.
• Studies indicate a 20% drop in stress among those who took omega-3 supplements.
• Salmon contains 2000mg of omega-3 fats which is double the daily intake quotient.
• Wild salmon is also a good source for Vitamin D and magnesium.
  

Milk (Vitamin D)

• Fortified milk contains Vitamin D which studies have associated with reduced levels of panic, depression, fatigue, and restless sleep.
• Other sources include salmon & other fatty fish, eggs, liver from grass-fed animals, as well as the body's natural reaction to sun exposure.
• Milk is also a good source of magnesium and calcium which can help relieve tension in muscles.
  

Red Peppers (Vitamin C)

• Other sources include chili peppers, bell peppers, oranges, red cabbage, kale, broccoli, and various berries.
• Red peppers are a high source of  Vitamin C which studies indicate reduces both the physical and psychological effects of stress
• Vitamin C both helps lower blood pressure and levels of the stress hormone cortisol while also boosting the body's immune system.

Oatmeal (Complex Carbohydrates)

• Other alternatives include whole wheat pretzels/crackers, pasta, sweet potato, and cereal.
• Carbohydrates help produce serotonin and the healthiest solution would be a complex carb like oatmeal that takes longer to digest and won't spike blood sugar level like a simple carbohydrate.
• Oatmeal includes the beta-glucan soluble fiber which induces feelings of satiety/fullness.
  

Yogurt (Probiotics)

• Other sources - other fermented foods such as sauerkraut, miso, pickles, and raw cheese.
• Yogurt contains probiotics (such as Lactobacillus rhamnosus) which help maintain the bacteria level balance in the digestive tract.
• Studies have indicated that consuming probiotics may effect the GABA levels and lessen the activity in the areas of the brain that handle stress(such as the insular cortex linked to emotion and the somatosensory cortex linked to sensation) as well as lowering the presence of the stress hormone corticosterone.
• Yogurt is also a good source of magnesium & zinc.
  

Cashews (Zinc)

• Other sources include oysters(6 gives over half the daily requirement of zinc), red meat, poultry, shellfish, and yogurt.
• Contains zinc, an essential mineral that helps reduce anxiety by regulating dopamine, with studies indicating that lower levels of zinc being present in those suffering from depression.
• Cashews are also a source of folate and have antioxidant effects as well as being sources for magnesium and potassium.
  

Pistachio Nuts (Phytonutrient/Antioxidents)

• Other sources include pine nuts and almonds.
• Provide phytonutrients/antioxidents (polyphenols, carotenoids, and tocopherols) that help cardiovascular health by lowering vessel constriction, blood pressure, and heart rate.
• The rhythmic/repetitive movements used for unshelling nuts can also be relaxing or therapeutic.
• Pistachio nuts are also sources of magnesium and potassium.
  

Blueberries (Anthocyanin)

• Other sources include other dark fruits and vegetables such as blackberries, cranberries, raspberries, dark grapes, plums, black currants, pomegranates, eggplants, and red cabbage.
• The antioxident/phytonutrient anthocyanin improves the body's response to stress by binding damaging stress related free radicals and also boosting white blood cells critical for countering tension.
  
• Blueberries also contain Vitamin C and helps promote the production of dopamine.

Chamomile Tea (Hydroxylate/Azulen)

• Chamomile reduces the stress hormone cortisol and has anti-inflammatory properties due to possessing the compound azulene.
• Chamomile also contains hydroxylates (apigenin, luteolin and bisabolol ) that relax blood vessels and smooth muscle fibers.
• Studies indicate that chamomile supplements lead to a significant drop in anxiety symptoms
  

Curry (Capsaicin/Curcumin)

• Other sources include cayenne, tabasco, chili peppers and to a lesser degree sweet peppers(capsaicin) and  turmeric & mango ginger(curcumin).
  
• The peppers present in curry mixes contain capsaicin(the compound behind the burning sensation) which causes the release of endorphins in the brain.
• Due to the presence of turmeric, curry also contains curcumin which is an anti-inflammatory antioxidant that enhances the production of noradrenalin, serotonin, and dopamine.
• Studies have indicated that curcumin can lower levels of cortisol in the chronically stressed while reducing the after-effects of sleep deprivation.