Stress Less With These Foods

Stress is often a part of everyday life and unfortunately it can have some very negative effects on the body and mind over time. Whilst regular meditation, exercise and social support are effective in relieving stress,  diet is also plays an important role in reducing and managing stress.

Below are foods we recommend you include in your daily diet to help reduce stress:

 
  1. Avocados: High in Vitamin B6 can help to maintain a healthy function of nervous system. Avocados also contain more than double the amount of potassium that a banana holds, making it a great source of blood pressure regulation.

  2. Salmon: Omega 3 fatty acids are important to boost mood and also help maintain heart health.

  3. Dark Chocolate: Rich in dopamine releasing chemicals and a healthy sugar hit, dark chocolate can boost your mood and relieve some of your stress symptoms temporarily.

  4. Broccoli: Rich in Vitamin C, broccoli can help to control both blood pressure levels and cortisol levels. Stress can weaken the immune system, but broccoli can strengthen it. Add it into your daily diet for the benefits.

  5. Almonds: These small but delicious nuts have calming properties, due to containing 20% of your daily recommended dose of magnesium, which can aid in a more restful sleep.

  6. Edamame: The perfectly healthy side you can order at any Japanese restaurant, Edamame are a wonderful option that can boost mood and are rich in Vitamin B which is great for improving energy levels.

  7. Whole-meal pasta/ whole-grain bread/toast: Keep hunger away with slow release grains and whole-wheat based products. These foods can also release levels of calming serotonin.

  8. Beans: Magnesium again! Yes, beans are a very good source of this stress connected mineral. Add them to your salads, soups and Mexican nights. E.g black beans, pinto and kidney.

  9. Citrus fruits: The vitamin C hit is beneficial to lower your blood pressure and reduce your stress levels. Try an orange or grapefruit and ensure you eat the whole fruit for added fibre and feelings of fullness.

  10. Strawberries: Vitamin C loaded and blood pressure lowering, these babies are a great snack, sweet enough to take you to a better place and healthy enough to relieve you of some stress.

Combinations:

  1. Avocado on toast sprinkled with slithered almonds and a pinch of salt.

  2. Poached salmon, topped with lemon, with a side of broccoli and beans of choice.

  3. Pasta (whole-wheat) with salmon, broccoli and edamame, stir through ½ an avocado for a creamy finish.

  4. Wholemeal toast with almond butter, sliced strawberries and orange slices on the side.

  5. Citrus shot: 1 lemon, 1 orange, 1 grapefruit and some crushed fresh ginger in a shot glass.

  6. Avocado, edamame beans, spinach and almond salad, top with some poached chicken for added protein and bulk.

  7. Chocolate mini muffins, use good quality 70% or more dark chocolate and add it to a sugar free muffin mix with wholemeal flour. Bake and enjoy as a mini morning snack with a cup of tea.