Iran Press/America: While occasional bouts of stress are difficult to avoid, chronic stress can take a serious toll on your physical and emotional health. In fact, it may increase your risk of conditions like heart disease and depression; but consuming these foods helps relieve stress, according to Healthline.com.
1- Garlic
Garlic is high in sulfur compounds that help increase levels of glutathione. This antioxidant is part of your body’s first line of defense against stress.
What’s more, animal studies suggest that garlic helps combat stress and reduce symptoms of anxiety and depression. Still, more human research is needed.
2- Egg
Eggs are often referred to as nature’s multivitamin because of their impressive nutrient profile. Whole eggs are packed with vitamins, minerals, amino acids, and antioxidants needed for a healthy stress response.
Whole eggs are particularly rich in choline, a nutrient found in large amounts in only a few foods. Choline has been shown to play an important role in brain health and may protect against stress.
Animal studies note that choline supplements may aid stress response and boost mood.
3- Fatty Fish
Fatty fish like salmon and sardines are incredibly rich in omega-3 fats and vitamin D, nutrients that have been shown to help reduce stress levels and improve mood.
Omega-3s are not only essential for brain health and mood but may also help your body handle stress. In fact, low omega-3 intake is linked to increased anxiety and depression in Western populations.
Vitamin D also plays a critical role in mental health and stress regulation. Low levels are associated with an increased risk of anxiety and depression.
4- Sunflower seeds
Sunflower seeds are a rich source of vitamin E. This fat-soluble vitamin acts as a powerful antioxidant and is essential for mental health.
A low intake of this nutrient is associated with altered mood and depression.
Sunflower seeds are also high in other stress-reducing nutrients, including magnesium, manganese, selenium, zinc, B vitamins, and copper
5- Broccoli
Cruciferous vegetables like broccoli are renowned for their health benefits. A diet rich in cruciferous vegetables may lower your risk of certain cancers, heart disease, and mental health disorders like depression.
Cruciferous vegetables like broccoli are some of the most concentrated food sources of some nutrients — including magnesium, vitamin C, and folate — that have been proven to combat depressive symptoms.
Broccoli is also rich in sulforaphane, a sulfur compound that has neuroprotective properties and may offer calming and antidepressant effects.
Additionally, 1 cup (184 grams) of cooked broccoli packs over 20% of the DV for vitamin B6, a higher intake of which is tied to a lower risk of anxiety and depression in women.
6- Sweet potatoes
Eating whole, nutrient-rich carb sources like sweet potatoes may help lower levels of the stress hormone cortisol.
Although cortisol levels are tightly regulated, chronic stress can lead to cortisol dysfunction, which may cause inflammation, pain, and other adverse effects.
An 8-week study in women with excess weight or obesity found that those who ate a diet rich in whole, nutrient-dense carbs had significantly lower levels of salivary cortisol than those who followed a standard American diet high in refined carbs.
Sweet potatoes are a whole food that makes an excellent carb choice. They’re packed with nutrients that are important for stress response, such as vitamin C and potassium.
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