Did you know you can use nutrition to increase your stress resilience.
Here are a few of our stress-busting superfoods:
1. Omega 3s
Animal-based omega-3 fats, EPA and DHA, play an important role in your emotional well-being.
Studies show omega 3s reduce signs of depression and anxiety. They also have anti-inflammatory benefits that help to counteract the negative effects of stress hormones.
Good sources include wild salmon, sardines, and good quality supplements.
2. Green Leafy Veggies
Green leafy veggies, such as spinach, kale, and swiss chard are packed with essential minerals that help your body cope with stress.
Another great thing about green leafy veggies is how versatile they are! They can easily be added to smoothies, tossed in with your morning eggs, or used in sandwiches and salads.
Eat like Popeye for stress-busting benefits!
We need B vitamins for healthy nerves and brain cells. If you often suffer from feelings of anxiety or depression – you may have a B vitamin deficiency.
Avocados are rich in stress-relieving B vitamins. They’re also high in monounsaturated fat and potassium, which have been associated with lower risk of heart disease. That’s something to feel stress-free about!
Berries have very high levels of antioxidants and have been linked to all kinds of positive health outcomes.
Vitamin C is an especially important stress buster that is high in all berries including blueberries, strawberries, raspberries, and blackberries.
The power of vitamin C was put to the test when German researchers asked 120 people to give a speech, then do hard math problems. Those who had been given vitamin C prior to performing had lower blood pressure and lower levels of cortisol afterwards.
Make berries your fruit of choice and reap the stress resilience benefits!
All nuts contain beneficial fats, B vitamins and magnesium for a healthy mood but a couple stand out when it comes to their stress-busting superpowers.
Cashews, due to their exceptionally high content of tryptophan and magnesium, have been linked to improved stress response, as well as lower levels of anxiety and depression.
Walnuts are also a good source of the serotonin precursor, tryptophan. In addition, these nuts are high in omega 3 and other vitamins and minerals that help to reduce inflammation and stabilize blood sugar – making them the ideal stress relieving snack.
6. Green Tea
Good quality green tea is an amazing source of antioxidants that help quench and protect the body from the negative effects of stress.
Every cup of green tea also provides a dose of an amino acid called theanine. This amazing nutrient helps even out brain waves – leading to a more relaxed mind and body.
7. Pumpkin Seeds
Pumpkin seeds are a good source of magnesium and zinc — which play a role in fending off anxiety. They are also rich in the amino acid tryptophan, which helps build the happy hormone, serotonin.
Roasted pumpkin seeds are excellent additions to salads or homemade granola.
8. Dark Chocolate
You didn’t think I’d leave this one out, did you?
Dark chocolate (72% or higher) is rich in flavonoids that are heart healthy but it also helps to blunt the stress response significantly, according to science.
Chocolate has been shown to cause lower levels of stress hormones to be released after a stressful event. Lower levels of stress hormones means that people experience, or perceive, less stress.
Let them eat chocolate!
….in moderation, and the dark kind 🙂