13 effective foods against stress

the Anxiety disorders It affects about 10 million French adults, or about 15% of the adult population in France. The Higher Health Authority (HAS) indicates approximately this 21% of adults in France They may be diagnosed with anxiety disorders at some point in their lives.

We know that food is the first medicine. Even for mental health, it can be a key factor in addressing underlying issues that cause disorders such as anxiety. Therefore, a balanced, nutrient-rich diet, with bioavailable foods, can help you manage these imbalances and reduce anxiety.

If you're prone to stress, anxiety, or even anxiety, here's a list of 13 foods that may help you manage underlying imbalances and relieve anxiety.

Oysters

Studies have linked an imbalance between zinc and copper to anxiety⁽¹⁾. This is not surprising, because a good balance between these minerals is essential to ensure the proper functioning of neurotransmitters and facilitate adaptation to stress. Excess copper and low zinc can lead to symptoms of anxiety.

You should know that zinc deficiency is very common. They are actually part of 5 most common nutritional deficiencies. To remedy this, consider eating oysters Rich in zinc ! This wonderful food of the sea is a great way to lower your stress levels. Oysters are also a good source of iron, a deficiency of which is also linked to anxiety and depression, even in the absence of clinical anemia.⁽²⁾.

Did you know ? Some grains and legumes contain phytic acid, an antinutrient that can bind to zinc and prevent its absorption⁽³⁾.

Chamomile tea

Sip on this natural anti-anxiety medicine Natural relaxing effect. The soothing powers of chamomile have been known for centuries, and modern science now confirms the benefits of this plant. in a study⁽⁴⁾Chamomile has been shown to significantly reduce anxiety symptoms in just a few weeks!

Rooibos

Rooibos, a plant that grows only in South Africa, is a delicious way to add a touch of serenity to your day. Its infusion will allow you to enjoy a naturally sweet drink that is caffeine-free and rich in antioxidants. Additionally, according to a study, it can have a regulatory effect on cortisol, the body's main stress hormone.⁽⁵⁾.

Kefir

The intestine is often considered the “second brain”, because it contains… 95% of the hormone serotonin, which makes you feel happy. With over 100 million neurons, you'll know that good gut health is essential for your overall health, but also for your mental health.

Did you know ? Many disorders such as depression or anxiety are often associated with functional disorders of the digestive system⁽⁶⁾.

When we talk about digestive disorders, we are also referring to the microorganisms (formerly called intestinal flora) that live in symbiosis with our intestines. You should know that bacterial imbalance in the gut can alter the chemical mechanisms of the brain and cause anxiety and even cognitive impairment.⁽⁷⁾. Fortunately, probiotics, which come from fermented foods (or supplements), can help repopulate your gut with beneficial bacteria, and kefir, an ancient fermented milk drink, may be just the solution. Natural probiotic The strongest ever!

Kefir also contains fat-soluble vitamins A, D, and K2, all of which are important for brain health.

Turkey

Did you know that tired feeling people get after Christmas dinner? This is actually due to Tryptophan Which turkey contains in large quantities. Tryptophan is a precursor to the neurotransmitter serotonin, which is often converted into melatonin, often referred to as the sleep hormone.

All kidding aside, according to scientific research, a lack of tryptophan in the diet is linked to mood swings, anxiety, and depression.⁽⁸⁾. Eating a diet rich in tryptophan, especially meat, has been shown to reduce anxiety disorders⁽⁹⁾.

turmeric

According to a study, CurcuminoidsThe antioxidants in turmeric have neuroprotective qualities and may help improve your mood⁽¹⁰⁾.

Bonus: Curcumin, which is excellent for overall health, also has a big impact on weight loss.

waste

If you eat meat, organ meats are among the best sources Zinc and vitamin DEssential nutrients to fight anxiety. Liver is also rich in B vitamins, which are essential for methylation, the body's metabolic process needed to produce neurotransmitters that regulate mood.

Lawyers

This superfruit is good for brain health and anxiety. They contain Potassium, which helps lower blood pressure naturally. Avocados also contain beneficial B vitamins and Monounsaturated fats Which is essential for brain health.

Bonus: Avocados are also good for lowering bad cholesterol levels.

Dark chocolate

Science has proven chocolate lovers around the world right. Several studies found that people who ate dark chocolate felt calmer⁽¹¹⁾less depressed⁽¹²⁾ Who did not take it.

The anti-stress power of dark chocolate can be due to its high antioxidant content Polyphenols⁽¹³⁾. These antioxidants boost blood flow to the brain, which may improve cognitive function and mood⁽¹⁴⁾.

Related topic: 20 scientifically proven benefits of cocoa and chocolate

asparagus

This sulfur-rich vegetable (yes, it's instantly less exciting than chocolate) has a lot of it Folic acidIt is a B vitamin that participates in the functioning of the nervous system. Folic acid deficiency is associated with altered neurotransmitters, which may lead to anxiety⁽¹⁵⁾.

They also contain moderate amounts of potassium, which helps lower blood pressure.

Adaptive plants

One of the main causes of stress is the disruption of the hormonal signaling pathway called the hypothalamic-pituitary-adrenal axis. The adrenal glands are responsible for regulating many hormonal functions in the body, including the secretion of cortisol, the stress hormone.

Chronic stress can overstimulate the adrenal glands, leading to adrenal fatigue, a condition that can cause fatigue, irritability, and a feeling of confusion. In addition, stress hormones, such as cortisol, can make serotonin receptors less sensitive.

Adaptogenic plants and herbs are a classification of ancient medicinal herbs that contribute to… Maintain normal cortisol levels Improving the body's ability to manage stress. Among the adaptogens we find, among others, ginseng from Korea, Rhodiola rosea from Siberia, Schisandra from China, and Ashwagandha from India.

Leafy vegetables

If you want to combat stress and anxiety, choose green spaces! Vegetables such as Swiss chard and spinach Rich in magnesium. Magnesium is essential for the proper functioning of GABA receptors in the brain. GABA, short for gamma aminobutyric acid, is a substance that helps the body calm down, relax and manage stress. Magnesium also helps regulate the hypothalamic-pituitary-adrenal axis, which helps manage stress better.^(16)(17).

Oily fish

Inflammation is another important factor to consider when it comes to brain health and anxiety. One way to combat this phenomenon is to eat good fats. the Omega-3 fatty acids“Healthy fats” are essential for hormone production, proper brain function, and prevention of inflammation. Additionally, Omega-3 has been shown to directly reduce stress⁽¹⁸⁾.

Foods rich in omega-3, such as salmon or sardines, can help reduce inflammation and prevent high cortisol and adrenaline.