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| 8 Superfoods for Stress Relief |
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By mySeniorSite staff |
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Stress - we live with it daily. Sometimes it’s easy to manage by engaging in healthy, stress-relieving activities, but all too often, we turn to our favorite unhealthy eating habits. Instead of those greasy french fries or that scoop of ice cream, here are 8 foods
that will help reduce your stress:
Fish
This “brain food” contains the important B vitamins, including stress fighters B6 and B12. A vitamin B12 deficiency can even lead to depression as this vitamin is one of the most important in the production of the “happy” brain chemical serotonin. Whether it’s canned, frozen or fresh, including fish in your menu
planning is a great way to fight stress.
Almonds
These tasty nuts are packed with vitamin B2 (riboflavin), vitamin E, magnesium, and zinc. Magnesium and B Vitamins assist in the production of serotonin in the brain which helps regulate moods and relieve stress. Vitamin E acts as an anti-oxidant while zinc plays
a factor in fighting the negative effects of stress. As tasty as they are though, almonds still contain a high amount of unsaturated fat that will cause weight gain, so you should only eat small amounts at a time.
Broccoli
This is another food that’s loaded with stress relieving B vitamins. Broccoli also contains folic acid which is part of the B vitamin group. Folic acid helps relieve stress, panic, anxiety and depression. Whether it’s steamed, stir-fried or eaten raw with your favorite dip, broccoli is a healthy and versatile
accompaniment to any meal.
Whole-grain rice or pasta
While low-carb diets were widely touted, they seem to be a passing thing. To put it simply, you need carbohydrates. All carbohydrates boost serotonin levels that calm you but it’s better to stick to rice, pasta and whole grain bread. Simple carbs such as pastries and white bread will only give you a short boost,
followed by a crash and weight gain. The complex carbs found in whole grains are digested more slowly and will give you that full (and happier) feeling a lot longer. A small portion of whole wheat pasta, grain bread or brown rice with your dinner should give you the carbohydrate boost you need.
Milk and other dairy products
In addition to being loaded with vitamins B2 and B12, milk also contains antioxidants that help destroy free radicals associated with stress. Have a tall, cold glass of milk anytime. Cottage cheese and other cheeses are also a good source of vitamins B2 and B12
although some cheeses tend to be high in fat.
Sushi
In addition to the benefits of fish, the seaweed in some sushi also has anxiety fighting properties, such as vitamin B2 (riboflavin), pantothenic acid and stress relieving magnesium. Pantothenic acid contributes to the health of the adrenal glands, which play a vital role in stress management. In times of stress, a
deficiency in pantothenic acid can lead to feelings of anxiety and increased vulnerability to infection, illness and chronic fatigue.
Beef
Who can resist a sizzling bar-b-que steak or a mouth watering roast? With loads of iron, zinc and B vitamins, beef is a good choice as a stress relieving food. The only drawback of course, is that beef contains unhealthy saturated fat that increases the risk of heart and other diseases. When picking your favorite
roast or steak, stick to the lean cuts that contain the word “loin” or “round” in the name (sirloin, top round, tenderloin).
Blueberries
 These potent little stress busters are full of antioxidants and vitamin C. As well as being low in calories, blueberries are also a good source of fiber which can help relieve cramping and constipation
during times of stress. Snack on them fresh or frozen or add blueberries to your favorite yogurt, cottage cheese or dessert.
While incorporating these stress fighting foods into your diet is important, it is also a good idea to reduce or eliminate substances that may be contributing to your anxiety. These include:
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Coffee, tea or other caffeinated beverages; try switching to decaffeinated coffee or black tea which has one-third the caffeine content of coffee.
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Fried and fatty foods.
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Animal foods; although some can help relieve stress, don't overdo it. High amounts of protein increases levels of stress-causing dopamine and norepinephrine in the brain.
Now get off your chair and go make yourself a snack!
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