12 foods that fight stress and anxiety

These days, controlling nervousness and  anxiety  seems an almost impossible task. High  stress  levels cause many health problems, such as heart problems,  insomnia , difficulty concentrating and learning, and even increased appetite, leading to binge eating and weight gain. In this sense, food plays an important role as an aid in combating everyday anxiety. Discover our list of foods that will help you lead a healthier and stress-free life.

1.  Passion fruit.  Famous for its calming properties, passion fruit is rich in flavonoids and alkaloids that act on the central nervous system causing sedation, improving sleep quality and calming. In addition, the fruit is rich in  vitamin A  and  C , B complex vitamins,  iron ,  phosphorus  and  calcium . Consume in the form of juice, pure or even in salad dressings.

2.  Milk and derivatives.  Milk is rich in tryptophan, an amino acid that contributes to the production of serotonin, a neurotransmitter associated with feelings of pleasure, well-being and relaxation. Prefer skimmed versions of milk and derivatives, such as cheese and yogurt.

3.  Whole grains.  Rich in fiber and vitamins, whole grains (and also derived foods such as pasta, bread and rice) contain complex carbohydrates with a low glycemic index that help maintain serotonin levels. Unlike simple carbohydrates (like refined sugar) which only give a momentary sensation of pleasure, complex carbohydrates maintain that sensation for a longer period of time.

4.  Pisces.  Many fish are rich in B vitamins such as  vitamin B6  and  B12 . Vitamin B12 in particular is the most important in the process of synthesizing serotonin, a neurotransmitter associated with good mood and pleasure. Invest in fish like sardines, salmon, tuna and trout.

5.  Almonds.  These seeds contain appreciable amounts of  vitamin B2 ,  vitamin E ,  magnesium  and  zinc , in addition to essential fatty acids that protect the heart. Vitamin B2 and magnesium are involved in the serotonin synthesis process. Vitamin E fights free radicals related to stress and heart disease. Zinc, in turn, has shown properties related to combating stress.

6. Asparagus.  Depression, anxiety and stress are related to low levels of folic acid, a vitamin that participates in brain activity. Asparagus is rich in folic acid, helping to combat many of the psychological ailments related to stress. 

7. Avocado.  This fruit is rich in B complex vitamins, which help in the health and maintenance of neurons, in addition to participating in the production of serotonin. Also, avocados are rich in monounsaturated fats and potassium that help reduce blood pressure and heart disease. But beware: avocado is high in calories, if you are on a diet to lose weight, limit your consumption. 

8.  Blueberry (blueberry).  These small fruits are rich in antioxidants and vitamin C. During stress and anxiety, the body needs antioxidants and vitamin C to fight formed free radicals and repair damaged cells. A handful a day is ideal for restoring brain functions.

9.  Banana .  This fruit is rich in tryptophan, an important amino acid for the production of serotonin. Studies show that the consumption of this fruit helps fight anxiety and depression.

10.  Peruvian stretcher.  This plant, increasingly common in Brazil, is rich in B vitamins, important in maintaining the health of nervous system cells, magnesium and iron, minerals that are also essential for neurons. Maca is usually found in the form of powder in capsules.

11.  Spinach .  In addition to being rich in  folic acid , an essential vitamin for the health of neurons, spinach is rich in magnesium, a mineral that helps regulate cortisol levels and promotes a feeling of well-being.

12. Algae.  Rich in minerals and low in calories, algae contain appreciable amounts of tryptophan and magnesium, important components for the health of the central nervous system. Consume in the form of a salad or in Japanese food. 

In addition to maintaining a healthy and balanced diet, the practice of physical activities is essential to combat stress. In addition to helping to burn calories, sport releases endorphins, hormones associated with pleasure, well-being and satisfaction.

Jeanne Kenney
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I’m a stylist trainer, a content creator, and an entrepreneur passion. Virgo sign and Pisces ascendant, I move easily between my dreams, the crazy world I want, and my feet on the ground to carry out my projects.

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