When we are stressed, we tend to throw ourselves on fatty and sweet foods such as cakes, ice cream and confectionery of all kinds. While they may make us feel better in the short term, they are not good for our health and do not relieve stress in the long term. There are, however, foods with real anti-stress virtues! Discover them in the following article!
1. MATCHA TEA
Matcha is a Japanese tea obtained from the leaves of the tencha plant, a variety of green tea whose leaves are reduced to powder.
This green tea powder has a powerful herbaceous taste and is particularly rich in L-theanine, an amino acid whose activity in the brain reduces mental and physical stress and produces a relaxing effect.
Matcha tea is consumed as a drink, mixed with hot water like a classic tea, or in cooking and incorporated into many preparations.
Although it has relaxing virtues, it is still advised not to consume matcha in the late afternoon or evening because this tea also contains caffeine which could delay sleep.
2. THE BEETS
Chard is a green leafy vegetable that is packed with anti-stress nutrients. It is also commonly called chard or pear.
A single serving of cooked chard contains 36% of the recommended daily intake of magnesium, which plays an important role in the body's response to stress.
Low levels of this mineral are associated with disorders such as anxiety and panic attacks. In addition, chronic stress can deplete your body's stores of magnesium, making this mineral especially important in times of stress.
3. SWEET POTATOES
Sweet potatoes are an interesting source of complex carbohydrates that also contain a large number of important nutrients for stress response, such as vitamin C and potassium.
Some studies have also suggested that eating sweet potatoes may help reduce levels of cortisol, a hormone that rises in the body when under stress.
4. KIMCHI
Kimchi is a type of spicy Korean sauerkraut traditionally made with Chinese cabbage and daikon, a type of radish. Fermented foods like kimchi are full of beneficial bacteria called probiotics and are rich in vitamins, minerals, and antioxidants.
Some studies have found that fermented foods can help reduce stress and anxiety and have beneficial effects on mental health. These effects are probably due to the close interaction between the gut and the "good" bacteria that populate it and our brain via the vagus nerve. After all, isn't our gut our second brain?
5. ARTICHOITS
Artichokes contain prebiotics, fibers that support and nourish our intestinal microbiota, which would be involved in our sensitivity to stress.
Artichokes are also rich in potassium, magnesium, and vitamins C and K, which are all micro-nutrients involved in the body's response to stress.
6. FLAKES
Organ meats, which include heart, liver, or kidney, are an excellent dietary source of B vitamins, especially B12, B6, B2, and B9.
These vitamins are necessary for the production of neurotransmitters such as dopamine and serotonin that help reduce stress levels and regulate mood.
7. SHELLFISH
Shellfish such as mussels, clams, and oysters are rich in amino acids such as taurine, which are now recognized for their calming properties.
Taurine and other amino acids are needed to produce neurotransmitters such as gamma-aminobutyric acid (GABA), a powerful substance that is particularly useful for lowering blood pressure, relieving stress and anxiety, and promoting sleep.
Shellfish are also rich in vitamin B12, zinc, copper, manganese, and selenium, which also contribute to the synthesis of this neurotransmitter.
8. FATTY FISH
Fatty fish like mackerel, herring, salmon, and sardines are incredibly rich in omega-3 fatty acids and vitamin D, nutrients that have been shown to help reduce stress levels and improve mood.
Omega-3s are not only essential for brain health and mood, but they can also help our bodies manage stress. In fact, several studies have shown that low omega-3 intake is linked to increased anxiety and depression in Western populations.
Vitamin D also plays an essential role in mental health and stress regulation. Low levels of this vitamin are also associated with an increased risk of anxiety and depression.
9. SESAME SEEDS
Sesame seeds are an excellent source of L-tryptophan, an amino acid that is a precursor to serotonin, a mood-regulating neurotransmitter, and melatonin, which helps people fall asleep and regulates sleep.
Other foods rich in serotonin include lentils, chickpeas, pumpkin seeds, sunflower seeds, flax seeds, cashews, cherries, bananas, and dates. Don't hesitate to add them to your menu!
10. DARK CHOCOLATE
If depressed people, in particular, tend to turn to chocolate, it is not by chance. Containing many molecules of interest, chocolate favors nervous balance and adaptation to stress. It has stimulating and antidepressant properties, due to its richness in magnesium, potassium, phosphorus, and iron, caffeine, serotonin, and in theobromine.
For its benefits, choose the black one, with 70% cocoa or more, and limit its consumption to one or two squares per day in order not to harm your daily diet.
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