The stress-fighting diet should be rich in foods with properties that help control anxiety and increase the feeling of well-being, such as peanuts, bananas, oats and passion fruit tea.
In addition to improving mood and reducing anxiety, regular consumption of these foods helps protect your body from stress-related damage, such as headaches, hair loss, overweight, and premature aging, so the anti-stress diet should include the following foods:
- Vitamin B is found in foods such as lettuce.
- Avocado.
- Peanuts.
- Nuts.
- Nuts.
- And whole grains.
- Including wholemeal bread.
- Rice.
- And whole wheat paste and oats.
B vitamins help the body produce energy and help improve nervous system function, helping to relax.
Tryptophan-rich foods help combat stress by increasing the production of Serotonin, a hormone produced in the brain that provides a sense of well-being and helps relax.Tryptophan can be found in foods such as bananas, dark chocolate, cocoa, oats, cheese, peanuts, chicken and eggs.See the full list here.
Vegetables and fruits are rich in vitamins, minerals and flavonoids, which are highly antioxidant substances that help lower blood pressure, helping to relax and combat stress. The main foods of this group that help avoid stress are passion fruit, wiki, orange, cherry and dark green vegetables such as kale, spinach and broccoli.
Omega-3s are found in foods such as tuna, salmon, sardines, flaxseed and chia seeds, nuts and egg yolk; it is a type of good fat that helps reduce inflammation in the body and control levels of cortisol, stress hormone.
In addition, it is involved in the formation of neurons and is important for the transmission of nerve impulses, helping to improve memory and prevent diseases such as Alzheimer’s disease, Parkinson’s disease and cardiovascular problems. Discover all the benefits of omega-3s.
More than the fruit itself, passion fruit leaves help relax and combat stress by being rich in alkaloids and flavonoids, substances that help calm the nervous system and relax muscles, as well as function as an analgesic.
Drinking 1 cup of passion fruit tea at night helps improve breathing, calm heart rate, prevent migraines and combat insomnia, promoting the relaxation needed for a good night’s sleep.Read How to use the fruit of passion to sleep better.
It is important to remember that to achieve the beneficial effects of reducing stress and anxiety, these foods should be consumed regularly as part of a healthy diet, in addition to eating foods high in fats, sugars, frying and processed foods, such as sausage, bacon, stuffed biscuits and diced beef broth, should be avoided.
The table below shows an example of a 3-day anti-stress diet menu
In addition to changing your diet, regular physical activity also reduces stress and increases the production of hormones that give you a sense of well-being.
To learn how to include these foods in your diet, watch the video below from our nutritionist: