The 10 most anti-stress foods
Stress, anxiety, nervous disorders, irritability, mood swings, transient depression, fatigue... Fighting prostate cancer can certainly affect your morale. But what if there was a healthy, natural and effective alternative to lead a more serene life? Like watching what we put on our plate for example!
Although there is no miracle food that can fight or reduce stress, stress increases the need for certain nutrients. The essential nutrients are magnesium, vitamins C, B, iron and omegas 3. Magnesium is essential for fighting stress and raising energy levels. It improves the nervous, psychic and emotional balance. B vitamins (especially B6, B9, B12) help to produce antidepressant hormones such as dopamine and norepinephrine. Finally, many studies have demonstrated the anti-depressive actions of omega 3.
By improving nutrition, one can easily offer better resistance to fatigue and stress. Let’s see now what these famous anti-stress foods are.
Very rich in omega 3, salmon, like tuna and mackerel, is an excellent anti-stress and anti-cholesterol. It contains phosphorus (protective of the nervous system) and vitamins B5, B9 and B12 (effective against fatigue) that calm nervousness. It can also activate the secretion of melatonin, a hormone that regulates the various rhythms of the body, including our sleep. Great virtues against stress!
Eggs and dairy products
When we talk about eggs and nutrients, we think about proteins, but they don't just contain that. They also have a very interesting content in vitamins, especially those in group B. And group B vitamins are known for their anti-stress properties. You like hard eggs or omelets? Go for it!
Generous in calcium, magnesium and B-complex vitamins, dairy products help control stress. Milk, in particular, provides tryptophan (an essential nutrient in our diet) that can help produce serotonin and provide a sensation of relaxation.
Whole grain bread and cereals (oats, rice, quinoa, etc.) have two qualities: they provide slow sugars to nourish our brain and our nerve cells, and B vitamins that balance the mood. The absorption of complex carbohydrates allows the body to produce amino acids that activate the production of serotonin, which causes a calming effect. Wholegrain cereals are also full of potassium, magnesium and B-complex vitamins, which act on nerve cells.
Packed with nutrients - which are quickly exhausted during periods of high adrenaline secretion, since the body draws on its reserves - they provide vitamin B9 which stimulates the production of dopamine, a neurotransmitter also referred to as the "pleasure and reward center hormone". They are also known to have a high magnesium content, an anti-stress mineral.
Garlic contains vitamins C and B6, but also iron, magnesium, sulfur and calcium, which ensure the proper functioning of the nervous system. Garlic is also a good anti-fatigue. But its virtues do not stop there since it also lowers cholesterol, protects the cardiovascular system, strengthens the immune system and prevents the risk of certain cancers.
This fruit has two impressive anti-stress property: monounsaturated fatty acids and potassium. If potassium is known to lower blood pressure, monounsaturated fatty acids are known to ward off depression and temper nervous disorders. Not to mention that they allow our brain to better absorb serotonin, a hormone that is also known as the «happiness hormone".
Dried fruits or small berries
Dried fruits such as raisins, apricots and figs are very energetic and are very rich in fiber, slow sugars and vitamins. Dried fruits are a concentrate of minerals and nutrients that will have a nourishing effect on the body and a soothing one on the mind.
You don’t like dried fruits? Fill up this summer on berries. The blueberry, for instance, is part of the famous family of superfoods. It is both very rich in vitamins and antioxidants, many of which are reputed to counteract the effects of certain stress hormones such as cortisol.
Honey and royal jelly
In general, all products of the hive (honey, royal jelly, propolis, pollen) can be consume. These products are sources of vitamins B, C, minerals such as magnesium, potassium, iron, copper and antioxidant. The bee products are excellent for fighting fatigue and stress as well as stimulate cell renewal. Honey, in particular, feeds the production of endorphins which have a favorable influence on anxiety.
Chocolate (especially dark chocolate) is one of the best anti-stress foods. Very rich in magnesium, in flavonoids (known for their relaxing properties), it contains in addition to phenylethylamine, an alkaloid present in certain morphines which is the precursor of serotonin, the hormone that regulates our mood. Not only does it release endorphins (pleasure hormones) into the brain, but it also lowers cortisol (the stress hormone) in the body and lowers blood pressure.
Black tea, herbal teas and beer yeast
One study found that drinking four cups of black tea a day can lower the level of cortisol as well as blood pressure. In addition, tea contains theanine, a natural anti-stress that promotes calm.
As for herbal tea, some plants naturally have anxiolytic and de-stressing properties and can help us better manage our daily stress and anxieties. Plants whose calming and soothing virtues have been recognized and must be favored in our herbal teas? Chamomile, hawthorn, valerian, passionflower, rhodiola, ginseng ...
Beer yeast is a true concentrate of vitamins, trace elements and essential minerals. It is very useful against fatigue, and to relieve small depressions. It also has a good remedy for tempering digestive or cutaneous nervous disorders including infectious diseases.
Do not forget to vary your culinary oils: olive, avocado, grape seeds, sesame, flax... Each one has its benefits, and they differ according to the oil. For example, highly effective against aging due to its high content of antioxidants and monosaturated fatty acids, olive oil is excellent for fighting stress.
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Written by PROCURE. © All rights reserved - 2018