Tasty, nutritious, and backed by science!
Let’s be real here, chronic stress sucks. It can mess with your head and body in so many ways, causing anxiety, sleep problems, irritability, exhaustion, and a weak immune system. We all know it’s bad news for our health, but dealing with it? Not always easy peasy. Sure, eating a balanced diet, meditating, working out, taking time for yourself, and getting enough shut-eye are great ways to chill out, but when life gets hectic, it’s tough to stick to those routines.
That’s why we’ve got a hack for you: eat foods that help reduce stress! Of course, we still recommend doing all those other stress-busting activities, but starting with what you put on your plate is an easy way to tackle the issue. The best part? There are tons of yummy, nutrient-packed foods that can help you feel more relaxed and at ease.
So, keep reading to find out the top 10 stress-reducing ingredients you should add to your diet for a happier, healthier you! These stress-reducing superfoods are backed by science and can help support your mental, physical, and emotional health.
1 - OATS
Oats are an excellent stress-reducing superfood that can be easily incorporated into your diet. Packed with fiber, B vitamins, magnesium, and antioxidants, they can help regulate blood sugar levels, provide energy, and promote relaxation.
Whether you prefer overnight oats or baked oats, there are plenty of ways to enjoy this stress-reducing superfood. Use oat milk in your smoothies or chia pudding for a stress-busting drink or snack, make overnight oats for a healthy and easy breakfast that supports stress reduction, swap out regular flour for oat flour in your baked goods to add some stress-reducing benefits, or whip up a baked oats or oatmeal mug muffin recipe for a quick and tasty stress-busting snack.
2 - CACAO
Did you know that chocolate can actually help bust stress? That’s because cacao, the main ingredient in chocolate, is a superfood that has been shown to positively benefit stress, mood, memory, and even immunity! This is thanks to cacao’s rich concentration of flavonoids, which are powerful antioxidant compounds that can fight free radicals and repair oxidative damage in the body.
Additionally, cacao has been shown to improve the brain’s response to stress, making it a great choice for those looking for natural stress relief. Of course, it’s worth noting that chocolate products often contain high amounts of sugar and unhealthy fats, which can have negative effects on health. To get the stress-reducing benefits of cacao without the downsides of sugary chocolate, opt for pure unsweetened cacao powder, or choose dark chocolate with at least 70% cacao content.
If you’re looking for ways to incorporate cacao into your diet, here are some ideas:
- Add a spoonful of raw cacao powder to your morning smoothie
- Mix cacao nibs into your baked goods recipes for an added antioxidant boost
- Sprinkle chopped paleo chocolate chunks onto your yogurt bowl or chia pudding for a healthy and indulgent snack.
Give this Chocolate Blueberry Smoothie from Today’s Nest a try for a nutritious breakfast that packs a punch of protein from the yogurt and a dose of antioxidants from the berries and chocolate, helping you kickstart your day on a healthy note.
3 - ASHWAGANDHA
If you’re feeling stressed out and looking for a natural way to chill, ashwagandha might just do the trick! This ancient herb has been used for centuries in traditional Ayurvedic medicine to promote relaxation, calmness, and overall well-being. But what exactly makes ashwagandha so special when it comes to stress relief?
Well, for starters, ashwagandha is an adaptogen, which means it helps your body adapt to stressors and maintain balance. It’s like a personal stress coach for your body! Plus, ashwagandha has been shown to reduce cortisol levels, which is the stress hormone that can wreak havoc on your body and mind if left unchecked.
But that’s not all. Ashwagandha also contains compounds called withanolides, which have been shown to have anti-inflammatory and antioxidant effects. These compounds can help protect your body from the damaging effects of stress and improve your overall health.
So, if you’re feeling stressed out and looking for a natural way to unwind, ashwagandha might just be the stress-busting herb you’ve been searching for. Try adding it to your daily routine in supplement form or as a tea, and see how it can help you find your inner calm.
4 - KIWI
Kiwis are a small, nutrient-packed fruit that can offer a wide range of health benefits, including stress relief. They are an excellent source of vitamin C, which has been shown to help reduce stress hormones and improve overall mood. Additionally, kiwis contain serotonin, a hormone that helps regulate mood and sleep patterns, and can help improve feelings of calmness and relaxation.
Kiwis are also a good source of potassium, which can help regulate blood pressure and reduce the risk of anxiety and stress-related conditions. Their high fiber content can also help regulate blood sugar levels and keep you feeling full and satisfied, reducing the likelihood of stress-induced cravings and overeating.
To enjoy the stress-reducing benefits of kiwi, try incorporating them into your diet as a snack or adding them to smoothies or fruit salads. Kiwis can also be sliced and added to yogurt or oatmeal for a delicious and nutritious breakfast.
5 - TURMERIC
Turmeric is a superhero superfood that can help you reduce stress, anxiety, and inflammation while also supporting your overall mood and mental health. The secret weapon in turmeric is curcumin, which is responsible for its powerful benefits. Curcumin can boost blood flow to the brain and increase the levels of brain-derived neurotrophic factor, helping to combat chronic stress and repair its effects. It can also improve your body’s stress resilience, making you less likely to experience stress in the future. So, adding turmeric to your diet could be a simple and effective way to fight stress and feel better overall!
To reap the benefits of turmeric, try adding it to your daily diet. You can sprinkle turmeric powder on roasted vegetables, mix it into your smoothies, or add it to your favorite soup or stew. It’s important to note that turmeric is most effective when combined with black pepper, which enhances its bioavailability and maximise its absorption.
Need help to fight stress? Give this Golden Milk latte a try! Made with superfoods like turmeric, cinnamon, and ginger, this creamy and frothy drink is sure to provide some much-needed stress support.
- Ingredients:
1 ½ cups f your favorite dairy-free milk (we suggest a blend of almond and coconut, or coconut and oat milk) - ¾ tsp ground turmeric
- ¼ tsp ground cinnamon
- ½ tsp ground ginger
- ½ tsp vanilla extract
- 1-3 tsp maple syrup
- Dash of black pepper
- 1-2 tsp coconut oil, optional
To make it, simply combine all the ingredients in a saucepan over medium-high heat. Whisk until smooth, then transfer to a high-speed blender and blend on medium-high for 1-2 minutes until creamy, smooth, and slightly frothy. Pour into a mug and enjoy!
6 - PUMPKIN SEEDS
Pumpkin seeds are like little stress-fighting superheroes! They’re jam-packed with magnesium, zinc, and tryptophan – all the good stuff you need to take down stress.
Magnesium is a mineral that helps inhibit the stress response and soothe the nervous system. This can lead to a sense of calm and relaxation, which is crucial during times of tension.
Zinc has been linked to improved mood and can help reduce symptoms of depression and anxiety.
Tryptophan is an amino acid that the body uses to make serotonin, a neurotransmitter that is responsible for regulating mood, sleep, and appetite.
So next time you’re feeling tense, reach for some pumpkin seeds! You can sprinkle them on your yogurt, mix them into your granola, or just eat them straight out of the bag. These tiny seeds may be small, but they sure pack a punch when it comes to stress relief.
There are many ways to incorporate pumpkin seeds into your diet. You can add them to your morning smoothie, sprinkle them on top of your oatmeal, or mix them into your favorite trail mix. You can also roast them with a little bit of olive oil and sea salt for a tasty and nutritious snack.
7 - MATCHA TEA
If you’re looking for a natural way to stay calm and relaxed, look no further than matcha tea! Matcha tea is a popular beverage that has been consumed for centuries, especially in Japan. This vibrant green tea is made from finely ground green tea leaves and contains high levels of antioxidants and other beneficial compounds that can help reduce stress and promote relaxation.
This bright green superfood is packed with brain-boosting properties, such as L-theanine and EGCG, that can help support your mental health. In fact, studies have shown that matcha can benefit mood and mental health by activating serotonin and dopamine receptors in the brain.
So, if you’re feeling stressed or anxious, a cup of matcha tea might just be what you need to soothe your nerves and boost your focus and memory. Give it a try and see how you feel!
8 - SALMON
Salmon is not only a delicious source of protein, but it’s also a nutritional powerhouse that can benefit your mental health and help reduce inflammation and calm your nerves. Rich in omega-3 fatty acids, salmon has been shown to have anti-inflammatory properties that may help reduce symptoms of anxiety and depression.
Research has also suggested that omega-3s may play a role in improving brain function and reducing the risk of cognitive decline. Salmon also contains vitamin D, which is crucial for maintaining healthy bones and a strong immune system, both of which can be impacted by stress.
But that’s not all – salmon also contains an amino acid called tryptophan that helps your brain produce serotonin, a feel-good neurotransmitter that can help improve your mood and promote relaxation.
So whether you’re cooking up a delicious salmon fillet for dinner or adding some smoked salmon to your morning bagel, you’re giving your body the stress-busting nutrients it needs to stay happy and healthy.
9 - CHAMOMILE
When it comes to natural stress remedies, chamomile is a fan favorite. This soothing herb is famous for its calming properties and is often used to promote relaxation and better sleep. The best part? It’s available in so many forms, from tea bags to essential oils and capsules, making it easy to incorporate into your daily routine.
Drinking chamomile tea before bed is a common practice for many people looking to unwind after a long day. The act of sipping on a warm, fragrant tea can be soothing in and of itself, and the chamomile helps to calm the mind and body for a better night’s sleep. Chamomile tea can also be enjoyed throughout the day as a natural stress reliever.
Overall, chamomile is a gentle and effective way to support your body during times of stress. The next time you’re feeling stressed or anxious, brew a cup and enjoy it with a drizzle of honey or splash of lemon. You can even make a warming chamomile latte by blending chamomile tea with your favorite steamed non-dairy milk, such as almond or oat milk!
10 - BROCCOLI SPROUTS
You know broccoli is a superfood, right? But have you heard of its little baby version, broccoli sprouts? Don’t let their size fool you – these tiny sprouts pack a serious punch when it comes to health benefits. In fact, they contain up to 100 times more sulforaphane than mature broccoli!
Now, what is sulforaphane, you may ask? It’s a powerful phytonutrient found in cruciferous veggies, and it’s great for managing stress. Studies have shown that sulforaphane can act as an antidepressant and help reduce anxiety, while also lowering inflammation and cortisol levels.
So, get creative with your sprouts – add them to your salad, sprinkle them on top of your toast, sandwich, or wrap, or mix them into dips and spreads. Whatever way you choose to enjoy them, you’ll be doing your body and mind a favor by incorporating these stress-busting greens into your diet!
Conclusion
Incorporating nutrient-dense foods into your diet can be a simple and effective way to support your body during times of stress. While it’s impossible to completely avoid stressful situations in our lives, we can take steps to manage them and reduce their impact on our health.
By choosing whole, nourishing foods and avoiding processed junk, we can give our bodies the tools they need to fight stress and stay healthy.
So next time you’re feeling overwhelmed, why not give these stress-reducing ingredients a try? Whether you’re melting, blending, chopping, or cooking them, they’re sure to make your taste buds and your body happy helping reduce stress one bite at a time!
