5 Healthy Foods That Relieve Stress and Depression
We’ve all heard about healthy food for the body, but what about healthy foods for the mind?
Eating certain foods can help reduce stress levels and depression while providing the body with essential vitamins, minerals, antioxidants, and amino acids needed to function optimally.
According to an article published in January 2020 in the Havard Health Blog, research shows a decreased risk of developing depression among those who consume a diet rich in vegetables, olive oil, fish, and low-fat dairy.
Although not all foods are created equal, some are more nutritious than others, and some are more effective at reducing stress levels. So, let’s talk about 5 foods that can help you fight back against stress and depression if eaten in the right amounts.
#1. Almonds
Almonds are high in magnesium, vitamin E, and B. Magnesium is a mineral that helps to relieve stress and improve sleep quality. If you get insufficient magnesium in your diet, you’ll notice that you feel more stressed out and have trouble sleeping. Whereas vitamin E helps boost your mood and protect your brain against damage caused by free radicals. At the same time, studies have also proved that vitamin B helps reduce stress and depression, according to Singh and Karuna (2016).
#2. Avocados
If you eat avocados, you will find that this fruit contains abundant fats and nutrients that can help relieve stress and depression.
Avocados are full of Omega-3 fatty acids, vitamin B, Potassium, and Magnesium. Research shows that the Omega-3s in avocados help boost memory function by increasing blood flow to the brain, which aids cognitive performance.
In addition, the body uses Vitamin B6 to produce serotonin, a chemical that helps regulate mood and anxiety levels. Whereas magnesium helps regulate blood sugar levels and prevents the release of stress hormones like epinephrine and cortisol, which can both cause anxiety.
#3. Salmon
According to National Center for Biotechnology Information, salmon is rich in omega-3 fatty acids. Which can help treat mental health disorders such as bipolar mood disorder and help minimize inflammation within the body, thus counteracting the negative effects of stress hormones.
And besides the omega-3 fatty acids, salmon also contains vitamin D and selenium, which contribute to its immune system and keep the body functioning at its best.
#4. Kale
By now, many people have probably heard that kale is a superfood. It is a rich source of vitamins and minerals such as iron, vitamins A, C, and K, and antioxidants.
A diet rich in antioxidants is essential because of their anti-inflammatory properties, which help balance the stress hormone cortisol in your body.
So, by adding kale to your diet, you are helping to reduce inflammation and reduce stress levels.
#5. Yoghurt
According to an article published on Queensland Health, yoghurt contains probiotics, which contribute significantly to a healthy digestive system and overall wellness, including our mental wellbeing.
Probiotics prevent harmful bacteria from taking over your body and keep you healthy even when you’re not feeling well. They also contribute to bowel regularity.
This helps you feel less stressed out when your body takes care of itself by evacuating toxins through your bowels instead of letting them build up in your system.
Conclusion
When it comes to coping with stress, these are some of the best weapons in your arsenal. These 5 superfoods provide your body with essential vitamins, minerals, antioxidants, and amino acids. Still, they can also help you supplement existing forms of stress relief such as therapy and other methods.
Resources:
- Huang, Q., Liu, H., Suzuki, K., Ma, S., & Liu, C. (2019). Linking What We Eat to Our Mood: A Review of Diet, Dietary Antioxidants, and Depression. Antioxidants (Basel, Switzerland), 8(9), 376. https://doi.org/10.3390/antiox8090376
- Jenkins, T. A., Nguyen, J. C., Polglaze, K. E., & Bertrand, P. P. (2016). Influence of Tryptophan and Serotonin on Mood and Cognition with a Possible Role of the Gut-Brain Axis. Nutrients, 8(1), 56. https://doi.org/10.3390/nu8010056
- Wani, A. L., Bhat, S. A., & Ara, A. (2015). Omega-3 fatty acids and the treatment of depression: a review of scientific evidence. Integrative medicine research, 4(3), 132–141. https://doi.org/10.1016/j.imr.2015.07.003
- Singh, Karuna. (2016). Nutrient and Stress Management. Journal of Nutrition & Food Sciences. 6. 10.4172/2155–9600.1000528. https://www.researchgate.net/publication/306007566_Nutrient_and_Stress_Management
