Food for Stress
If you’re feeling worn out, it is only normal to want some relief.
While occasional fits of stress are somehow challenging to avoid, severe stress can take a grave toll on your emotional and physical health. In fact, it may enhance the possibility of your having ill-health conditions like heart disease and depression.
Fascinatingly, certain beverages and foods may have stress-relieving qualities.
Here are 6 stress-relieving beverages and foods to add to your diet.
The matcha powder is a vibrant green tea powder, popular among health fanatics because it’s rich in L-theanine, a non-protein amino acid with very potent stress-relieving characteristics.
Matcha powder is a better source of this amino acid than other forms of green tea. Since matcha powder is made from green tea leaves grown under the shade. Growing matcha powder under a shade helps in increasing its content of certain compounds, including L-theanine.
Both animal and human studies reveal that matcha powder may reduce stress when the L-theanine content in the powder is high enough, and its caffeine is really low.
For instance, in a 15-day study, about thirty-six people ate cookies having over 4.5 grams of matcha powder every day. These people who ate matcha powder experienced meaningfully reduced activity of the stress marker salivary alpha-amylase when compared with a placebo group.
Swiss chard is a blossoming green vegetable that is enriched with stress-fighting properties.
Amazingly, only one cup (175 grams) of cooked Swiss chard contains about 36% of the suggested intake for magnesium. The presence of magnesium in the Swiss chard plays a vital role in your body’s stress response.
A low level of magnesium in the Swiss chard is mostly linked with conditions like panic attacks and anxiety. In addition, chronic stress may reduce your body’s level of magnesium storage, thus making this mineral particularly important when you’re stressed.
Consuming whole, nutrient-rich carb sources like sweet potatoes can aid in the reduction of the stress hormone cortisol.
Even though cortisol levels are tightly controlled, chronic stress can also lead to cortisol dysfunction, which in turn, may cause pain, inflammation, and other negative effects.
An 8-week study in women with obesity or surplus weight disclosed that those who ate a diet rich in whole, nutrient-dense carbs found in sweet potatoes significantly lowered levels of salivary cortisol much more than those who followed a standard American diet high in refined carbs.
Sweet potatoes are a whole food that presents an excellent carb option. Sweet potatoes are filled with nutrients that are essential for stress response, such as potassium and vitamin C.
Kimchi is actually a fermented vegetable dish that is normally made with daikon, a type of radish, and napa cabbage and daikon. Interestingly, fermented foods like kimchi are usually packed with beneficial bacteria called probiotics. Kimchi is also very high in minerals, antioxidants, and vitamins.
Research discloses that fermented foods can help lessen stress and anxiety. For instance, in a study in seven hundred and ten young adults, those who ate fermented foods more frequently noticed a reduced number of symptoms of social anxiety.
Many other studies disclose that probiotic-rich foods such as kimchi and probiotic supplements have beneficial effects on mental health. This is probably due to probiotic’s interactions with your gut bacteria, which has a direct effect on your mood.
Artichokes are an unbelievably concentrated source of fiber and particularly rich in prebiotics, a type of fiber that nourishes the friendly bacteria in your gut.
Animal studies show that prebiotics like fructooligosaccharides (FOSs), which are enormously found in artichokes, can aid in the reduction of stress levels.
In addition, one review established that people who ate about five or more grams of prebiotics per day noticeably improved depression and anxiety symptoms. It also revealed that high quality, prebiotic-rich diets can reduce your risk of stress.
Artichokes are very rich in magnesium, vitamins C and K, and potassium, all of which are essential for a healthy stress reaction.
Organ meats, with the inclusion of the liver, heart, and kidneys of animals like chickens and cows, are an excellent source of B vitamins, particularly folate, B12, B6, and riboflavin, which are necessary for stress control.
For instance, B vitamins are required for the production of neurotransmitters like serotonin and dopamine, which help regulate mood.
Supplementing with B vitamins or consuming foods like organ meats may help in stress reduction.
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