15 best foods that Reduce Stress and Anxiety

Stress is not always a bad influence on the health of the body. When stressed, our body releases the hormones cortisol and adrenaline which speeds up metabolism and produces energy quickly. But when the two hormones are produced excessively, will trigger the body to excrete amino acids, potassium, phosphorus and magnesium from the body. This process makes the muscles weaken and can disrupt the immune system, digestion and reproduction.

15 best foods that Reduce Stress and Anxiety

As a result, many health problems arise such as high blood pressure, diabetes, obesity, headaches to insomnia. If the stress is at an alarming rate can trigger depression, therefore, should be overcome. One of them is by increasing the production of serotonin and endorphins in the body. Both are happy hormone that makes the body more relaxed, happy and restful sleep fast. Serotonin production can be increased by eating the right foods. This is the tips:

1. Whole wheat

Stay away from junk food, processed foods, and the results of factory processes. Replace your menu with more healthy foods such as oatmeal, whole grain breads and cereals or other foods mainly made from whole wheat. Wheat is rich in B vitamins that increase the production of energy from carbohydrates, proteins and fats that can be used directly by the body. While the most of processed foods high in simple carbohydrates and sugars can make blood sugar levels soar, but also quickly falling so quickly lost energy also makes you more stressed.

2. Asparagus

Vegetables with a distinctive aroma are rich in folic acid and vitamin B can help keep your mood stable. Asparagus also helps increase levels of serotonin in the body.

3. Cottage Cheese

Cheese with a soft texture and a slightly sweet flavour contains the animal protein also helps produce serotonin. In addition to the protein in the cheese high in the amino acid tryptophan which the effect can also make happy as serotonin. Efficacy of these amino acids would be more effective if taken with carbohydrates.

4. Vitamin C

Citrus fruits such as oranges, lemons, limes and grapefruit are rich in vitamin C can reduce the production of stress hormones as well as strengthen the immune system. The fruit also contains a lot of fiber but low in calories.

5. Almond

Rich in unsaturated fats and is the best source of vitamin B2, E, zinc and magnesium. If the body has enough nutrients as mentioned earlier, it is likely to experience stress will be reduced. Advised to eat a handful of almonds every morning, noon or evening as a snack.

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6. Omega 3

Healthy body fat is processed into a kind of hormones called prostaglandins. This hormone helps fight inflammation and relieve pain, especially pain in the head. Enter the fish, fisheries in your daily diet such as tuna, salmon, sardines and milk.

7. Avocado

Avocados are a good source of potassium and unsaturated fat that helps increase the production of serotonin. But need to be limited, no more than half an avocado per day for a pretty high in calories.

8. Green Tea

Green tea contains an amino acid called thiamine which has the power to cure mood disorders. Thiamine has anti-depressant and brain relaxant properties and also increases the production of serotonin and dopamine. You can easily incorporate green tea in your lifestyle to combat depression.

9. Egg

Egg yolk is an excellent source of vitamin-D. Protein is also found in abundance in it, which gives the body all kinds of essential amino acids. They play an important role in the development of the body. Eggs contain an amino acid called tryptophan which helps in making serotonin. Serotonin is a chemical neurotransmitter that helps control mood, sleep, memory and behavior. It is believed that serotonin also acts to improve brain function and relieve anxiety.

10. Fish

If you are a non-vegetarian, then fish should be consumed as a way to avoid depression. Salmon, mackerel, sardines and tuna fish should be eaten to get rid of depression. They help in fighting depression. They contain abundant omega-3 fats that help to make connections between the cells of the brain and strengthen the receptors for neurotransmitters. Taking omega-3 fatty acids in the diet increases serotonin production and also improves mood.

11. Chamomile tea

Many people consume chamomile tea because it has anti-inflammatory, anti-bacterial, antioxidant and relaxing properties. It is believed that the flavonoids present in chamomile have the power to reduce depression. Chamomile can reduce the symptoms of anxiety.

12. Banana

The nutrients present in bananas are helpful in relieving stress. Being in stress increases our metabolism, due to which the amount of potassium decreases. Therefore, the potassium present in the banana balances its quantity in the body and relieves stress.

13. Chocolate

The anti-oxidants present in chocolate remove toxins from the body and make us stress free. Apart from this, blood pressure is also controlled by dark chocolate.

14. Blueberries

Sweet food is beneficial whenever there is stress or any type of tension. Blueberries contain sufficient amount of sugar which is also less harmful. It also has antioxidant properties that protect the body from any irritants. Due to the high amount of potassium, it normalizes blood pressure and reduces stress levels.

15. Turmeric

 Turmeric intake is very beneficial for a person's brain. Not only this, the element called curcumin in turmeric removes anxiety and tension. Curcumin boosts the omega fatty-3 acid DHA, which reduces stress.

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