7 of the best foods to reduce stress

Stress eaters, step up. It’s easy to binge eat at the end of a bad day, or when you’re particularly exhausted, but it’s probably fair to say that most of us seek out things that aren’t necessarily good for us.

We are not here to preach. But there are some foods that have proven benefits when it comes to dealing with anxiety and stress, some of which you probably already have in your kitchen cupboard, or at least can find at a nearby supermarket.

Here are some of the proven stress-relieving superfoods that may be able to help you.

kimchi

The Korean fermented vegetable dish typically made from cabbage has long been credited with stress-relieving properties.

Packed with good bacteria and packed with vitamins and minerals, fermented foods are especially beneficial due to the impact they have on our gut microbiome.

Gut health is becoming an increasingly hot topic in the medical field, as the links between our gut and our overall well-being are explored in more detail.

Sometimes called the mind-gut connection, it’s the idea that terms like stomach turning, stomach churning, and having butterflies are no coincidence: When we’re feeling stressed or anxious, we can often get an upset stomach or lose our appetite.

Egg

Eggs have a love-hate relationship with dieticians. One day they’re too high in fat, the next they’re high in vitamins and minerals that can help with a healthy stress response.

One of the major players found in whole eggs is choline. While not technically a vitamin or mineral, it is a nutrient generally grouped with vitamin B complexes.

Basically, choline regulates bodily functions, including communication between neurons and overall brain health.

Artichokes

Like Kimchi, with artichokes it’s all about the high fiber and prebiotic content that supports gut health.

The notable prebiotics found in these perennials are fructooligosaccharides (good luck with that pronunciation) as well as potassium and magnesium, known to fight fatigue – and when you’re feeling a little more energetic, things often seem easier to manage.

Oysters

Oysters, along with other shellfish such as mussels, are rich in amino acids such as taurine. In addition to helping strengthen our immune system, taurine plays a vital role in our nervous system and supports the production of neurotransmitters, especially dopamine.

Some studies go so far as to suggest that taurine may have antidepressant effects.

One explains, taurine has been found to inhibit the decrease in sucrose consumption and prevent spatial memory deficiency and anxiety […] suggesting a preventive effect of taurine on depressive behavior.

Tahini

Still on the subject of amino acids, tahini is a Middle Eastern paste made from sesame seeds. The tiny seeds often found sprinkled on a bagel or in Asian cuisine are rich in the amino acid L-tryptophan.

According to one study, which examined the effects of a tryptophan-rich diet on young adults, the amino acid is a precursor to serotonin synthesis.

This essentially means that tryptophan primarily supports the production of serotonin, which modulates critical behaviors such as our mood and reward complex.

Sweet potatoes

Sweet potatoes are a nutrient-rich source of carbohydrates, which can help keep cortisol levels at bay.

Cortisol is our stress hormone and it can rise when we feel under duress.

Sweet potatoes are also rich in vitamin C and potassium, which may also help regulate our stress response.

Blueberries

It wouldn’t be a health list without the appearance of everyone’s favorite breakfast berry.

Blueberries boast a plethora of health benefits, from anti-aging to cancer-fighting. They are also famous for their anti-inflammatory benefits, thanks to a high number of flavonoid antioxidants.

In 2017, a study specifically looked at the relationship between flavonoid-rich foods and the risk of developing depression. The conclusion was that there appeared to be a link between antioxidant consumption and improved mood.