When you feel stressed or anxious, it’s a natural response to grab food for comfort. Food can give our brain the quick boost it needs to feel better.
Unfortunately, we often choose things like chips, cookies, or alcohol – which may provide us with short-term relief, but can increase anxiety hinder our body’s ability to manage cortisol (the stress hormone) in the long run.
Some foods, however, can help reduce stress and anxiety. Adding these particular foods to a nutritious and well-balanced diet can have a tremendous effect on our overall stress levels and well-being.
Here are some foods to try for some much-needed stress relief.
1. Eggs
Eggs contain choline, a nutrient that’s needed for the production of acetylcholine, a neurotransmitter that impacts the portions of the brain responsible for regulating mood and reducing stress. In one study, people with the highest anxiety levels also had the lowest blood levels of choline. Eggs also contain vitamin D, which helps ease both anxiety and depression. Other good sources of choline are turkey, beef, seaweed, soy and Swiss cheese.
Try this: Mash peeled boiled eggs with avocado and minced red onion for a healthier egg salad; top a salad of grilled escarole, onions and olives with a soft-poached egg; layer fried eggs, sautéed kale and salsa on a warm corn tortilla.
2. Kidney Beans
Kidney beans are high in tryptophan, an amino acid that increases serotonin and has a calming effect. Several studies have linked low dietary tryptophan with increased anxiety and stress, and consuming more dietary tryptophan has been shown to reduce anxiety and depression. And kidney beans are rich in protein, also important for neurotransmitter production. Poultry, eggs, cheese and pumpkin seeds are also good sources of tryptophan.
Try this: Purée kidney beans with chopped onion, minced garlic, olive oil and cumin for an easy dip or spread; simmer kidney beans, yellow onions and tomatoes in coconut milk spiced with turmeric and cayenne for a traditional African dish.
3. Sweet Potatoes
Sweet potatoes are rich in fiber and complex carbs, which help keep blood sugar levels steady to balance mood. Studies show high-glycemic foods like white bread, pasta, cookies and cakes are associated with increased risk of anxiety. Other high-fiber, low-glycemic carbs include beans, winter squash, artichokes, collard greens, Brussels sprouts, raspberries and blackberries.
Try this: Cut sweet potatoes into strips, toss with olive oil and paprika, and roast until tender for healthier fries; simmer sweet potatoes, carrots and ginger in broth until tender, then purée with coconut milk and yellow curry.
4. Brown Rice
Brown rice contains a variety of B vitamins, crucial for the production of dopamine, serotonin and other neurotransmitters that regulate mood. Thiamine (vitamin B1), has been shown to reduce anxiety and related symptoms, including headache, insomnia and nightmares, and in one study, adults who took a B-vitamin complex had fewer symptoms of anxiety and an overall improvement in mood. Other good sources of B vitamins: nutritional yeast, split peas, barley, oats, nuts and seeds.
Try this: Stir-fry cooked rice with diced carrots, green peas, scallions, eggs and tamari for easy fried rice; sauté cooked rice in butter with thinly sliced mushrooms, onions and almonds; mix cooked brown rice with mashed avocado, spread on a sheet of nori, layer with radish sprouts and shredded carrots then roll up.
5. Chard
Chard is high in magnesium, which modulates the release of stress hormones like cortisol and can reduce anxiety. Low levels of dietary magnesium have been linked with increased anxiety, and a magnesium deficiency adversely affects probiotic balance in the gut and exacerbates symptoms of anxiety. Seaweed, pumpkin, peanuts, nuts, seeds, dark chocolate, avocado and spinach are also high in magnesium.
Try this: Sauté chopped chard with white beans, garlic and red pepper flakes; purée chard leaves with basil, garlic, olive oil and shredded asiago cheese for a nutrient-dense pesto.
6. Herbal Tea
Herbal tea. Chamomile contains chemicals that reduce stress; in a study published in the Journal of Clinical Psychopharmacology, people who took chamomile for eight weeks had a significant decrease in anxiety. Lemon balm and skullcap work with GABA, a neurotransmitter that plays a role in calming anxiety. And in one study, passionflower was as effective at relieving anxiety as oxazepam, a pharmaceutical drug that helps treat anxiety and insomnia. Plus, herbal teas are a good substitute for caffeinated beverages, which can worsen anxious feelings and may even induce panic attacks.
Try this: Mix cooled chamomile tea with orange juice and fresh thyme sprigs, and serve over ice; combine dried passionflower with dried hops, hibiscus and lavender then steep in hot water, strain and serve with raw honey.
7. Cashews
Cashews are high in zinc, which is associated with the regulation of GABA and has an anti-anxiety effect. Zinc deficiency is common in several psychiatric disorders, including anxiety and depression, and studies show people with anxiety have lower levels of zinc. Other foods high in zinc: pumpkin seeds, adzuki beans, nuts, beef and chicken.
Try this: Purée cashew butter with garlic powder, onion powder, dried dill and a splash of apple cider vinegar for a dairy-free ranch dressing; roast cashews, cauliflower, tomatoes, onions and green peppers until tender, then toss with cooked penne pasta and shredded Asiago cheese.
Written by Lisa Turner for Clean Eating Magazine and legally licensed through the Matcha publisher network. Please direct all licensing questions to legal@getmatcha.com.
Featured image provided by Clean Eating Magazine
Ease Anxiety and Stress with MariGold
One of the best ways to prevent stress is to make sure you’re eating right!
Poor nutrition and eating junk food (especially sugar) has not only been linked to increased stress levels, but has also been shown to lead to depression.
At MariGold, we create snacks that have premium quality ingredients that are designed to treat your body well by helping you to feel full longer and keep your blood sugar levels in check.
Our products also contain ingredients with stress and anxiety relieving benefits:
- Cashews: One of MariGold’s all-time customer-favorite protein bar flavors is our Salty Caramel, which contains zinc-rich cashews for helping to lower anxiety levels. We also have some super tasty snack mixes including our Sweet & Salty Cashews and our Chocolate Cashew Crunch. The Chocolate Cashew Crunch mix combines cashews with Organic Dark Chocolate that contains antioxidant flavonoids to help reduce stress hormone (cortisol) levels.
- Amino Acids: Tryptophan, as well as amino acids L-lysine and L-arginine have been linked to reducing anxiety and lowering basal cortisol levels. Your brain uses amino acids to make neurotransmitters such as dopamine, norepinephrine and serotonin. Making sure you’re getting enough high quality amino acids is good for your overall brain health. Our premium quality Whey Isolate Protein Powder comes in 3 flavors (Unflavored, Creamy Vanilla & Rich Chocolate Malt) and contain all three of these incredible amino acids and more.
- Glycine (another amino acid): Glycine is known to have calming effects and can be helpful for trouble sleeping and trouble focusing. Our Grass-Fred Collagen Peptides contain 2400 mg per serving. Collagen can also help the digestive system by healing and repairing the gut lining – which is essential for a thriving immune system and for our overall health.
- Magnesium modulates the activity of the body’s stress-response system, and studies suggest increasing magnesium intake may reduce anxiety, ease stress and minimize the response to fear. Many of our products contain magnesium. All of our Nutritional Info can be found on this page.
- Sunflower Lecithin: Many of our products also contain non-GMO Sunflower Lecithin. Due to its high concentration of phosphatidylcholine and other phospholipids, lecithin is used to help promote a healthy brain.
- L-Glutamine: You’ll also find L-Glutamine in our Protein Bars as well as our flavored Whey Protein Isolate (Rich Chocolate Malt & Creamy Vanilla), which not only promotes a healthy gut, but also plays a role in the brain’s ability to produce GABA, a neurotransmitter formed from glutamine that is known to have anxiety reducing benefits.
Everything we make at MariGold is also low (or no) sugar and is non-GMO, gluten & soy free, grain-free, hormone & antibiotic free, gluten & soy free, sucralose & sugar alcohol free.
