6 Foods to Reduce Stress and Nourish Your Body

Stress is an unavoidable part of everyday life. There’s always something going on, and we’re expected to handle it all. Stress can affect your body in a number of ways – it can cause headaches, insomnia, and digestive issues. Treating with medicines can cure instantly, but may cause side-effects in the long-run.

Is there an alternative solution? You can make nutrient-rich foods as a part of your diet to stay healthy. Don’t know what to eat regularly? You can consult a dietician or follow our guide on “Foods to reduce stress and nourish your body”.

Scroll down to know more!

List of Popular Foods to Eat Daily

Here in this article, we have curated the list of 6 foods to reduce stress levels by considering the online portals, health & fitness websites, and advice from the healthcare professionals. Have a look:

  1. Salmon Fish
  2. Dark Chocolate
  3. Oatmeal
  4. Spinach
  5. Citrus Fruits
  6. Whole Grains

Top 6 Foods To Reduce Stress Levels 

These days most people find it difficult to balance work-life. If you could not maintain the levels and left it unchecked, it may lead to stress and other health problems. Of all, the worst reason could be the poor food choices. Many health care professionals also claim that improper diet is the reason for causing stress, starting from teens to adults, and elders. 

When you eat junk-food, it increases your anxiety levels and damages your overall health. Eating organic foods like fruits and veggies makes you feel grounded and productive throughout the day. Not to mention, you may even lose weight too!

1. Salmon Fish

The first one on the list is Salmon Fish. Salmon fish (also known as silver trout) is full of Omega 3 essential fatty acids, which boost serotonin production. Also, the DHA (docosahexaenoic acid) present in it helps to nourish the brain while mitigating stress hormones. If you are a non-vegetarian and want to enjoy the benefits, you should start eating salmon fish thrice a week.

Power-Packed Nutrients

100 grams of Salmon Fish contains:

  • Calories: 208
  • Fats: 13 grams
  • Proteins: 20 grams
  • Carbohydrates: 0 
  • Fibres: 0
  • Sugars: 0 

Health Benefits of Salmon Fish 

  • Gives a glossy look to the skin.
  • Boosts the body’s metabolic activities. 
  • Reduces inflammation and lowers the blood pressure.
  • Quickly heals the injury and improves bone health. 
  • Produces energy to protect the heart and brain health.
  • Prevents excess fluid retention and muscle loss.
  • Improve thyroid function and protect from cancer.
  • Helps to manage weight by reducing the appetite. 

2. Dark Chocolate

Who doesn’t love chocolates in this world? Well, if you do like eating vegetables, you can give it a try with Dark Chocolate. Dark chocolate containing antioxidant properties lowers the stress-causing hormones in the body. According to a recent survey, it is good to eat 50-grams of dark chocolate once every two weeks. When buying chocolates from the store, make sure to check the ingredients – cacao beans, cane sugar, cocoa butter, and no hidden additives. 

Power-Packed Nutrients

100 grams of Dark Chocolate contains:

  • Calories: 524 
  • Fats: 30 grams
  • Proteins: 9.1 grams
  • Carbohydrates: 0
  • Fibres: 0
  • Sugars: 0 

Health Benefits of Dark Chocolate

  • Boosts the mood.
  • Reduces the risk of heart diseases.
  • Improves the blood flow in arteries.
  • Lowers LDL and increases HDL, insulin sensitivity.
  • Improves the brain function by increasing the blood flow.
  • Protects the skin from harmful chemicals and sunlight.

3. Oatmeal

“How to handle stress?” is one of the most searched queries on Google. In 2020, we all had experienced the global pandemic, coronavirus. The situation is tough, and millions of people died due to the lack of immunity. Having Oatmeal daily helps to boost serotonin production. You can have a bowl full of Oatmeal for breakfast along with cinnamon, cashew, and walnut to stabilise your blood sugar levels. 

Power-Packed Nutrients

100 grams of Oatmeal contains:

  • Calories: 389
  • Fats: 6.9 grams
  • Proteins: 16.9 grams
  • Carbohydrates: 66.3 grams
  • Fibres: 10.6 grams
  • Sugars: 0

Health Benefits of Oatmeal

  • Helps to lose weight.
  • Antioxidants help to reduce blood pressure.
  • Reduces LDL cholesterol and blood sugar levels.
  • Increases the production of satiety (also called as leptin) hormones. 
  • Promotes healthy gut bacteria and makes you feel fullness.
  • Try dry, itchy skin, eczema, and other skin conditions. 

4. Spinach

We all know that Spinach, a leafy vegetable, is a great source of magnesium, fibre, and other minerals that promotes a sense of calmness and boosts your energy levels. Apart from Spinach, you can also have kale, collard greens, broccoli rabe, and mustard greens. All of them are rich in folate that helps to regulate your mood.

Power-Packed Nutrients

100 grams of Spinach contains:

  • Calories: 23
  • Fats: 0.4 grams
  • Proteins: 2.9 grams
  • Carbohydrates: 3.6 grams
  • Fibres: 2.2 grams
  • Sugars: 0.4 grams

Health Benefits of Spinach

  • Aids in good bone health.
  • Rejuvenates your skin with a smooth texture.
  • Prevents anaemia, acne, and cancer. 
  • Helps to function your brain normally.
  • Prevents sudden heart attacks and atherosclerosis.
  • Anti-inflammatory properties prevent asthma, arthritis, stress, and headaches.

5. Citrus Fruits

Do you know the food you eat determines your stress levels? Consuming unhealthy and junk food regularly will increase your stress levels and lead to anxiety. To relieve the stress completely, eat citrus fruits in the afternoon or as an evening snack. Oranges, grapefruit, and other citrus varieties are a great way to get vitamin C. Not just that, it also helps you to boost immunity, stay fit, and achieve overall wellbeing. 

Power-Packed Nutrients

100 grams of Citrus Fruits contains:

  • Calories: 66
  • Fats: 0.3 grams
  • Proteins: 1.3 grams
  • Carbohydrates: 14.8 grams
  • Fibres: 2.8 grams
  • Sugars: 12 grams

Health Benefits of Citrus Fruits

  • Lowers cholesterol levels and aids digestion.
  • Best food to deal with weight loss.
  • Minimises the risk of kidney stones.
  • Improves the citrate levels in urine.
  • Fights against cancer causing symptoms in men and women.
  • Benefits heart health by lowering the blood pressure. 

6. Whole Grains

Whole grains have become a part of the diet for more than hundreds of years. Are you the one who loves to stay healthy even at old age? You should add whole grains to your diet. They are rich in carbohydrates and provide the required energy to your mind and body. Also, it will control the hormones that make you feel stressed.

Power-Packed Nutrients

100 grams of Whole Grains contains:

  • Calories: 364
  • Fats: 2.5 grams
  • Proteins: 13.2 grams
  • Carbohydrates: 73.6 grams
  • Fibres: 2.7 grams
  • Sugars: 0.4 grams

Health Benefits of Whole Grains 

  • Great option for obesity people.
  • Supports healthy digestion by feeding the gut bacteria.
  • Improves the nutrient content in the human body.
  • Refined grains minimise the risk of heart stroke.
  • Reduces stress, anxiety, headache, and other chronic diseases. 
  • Fibre and magnesium content helps to cure type-2 diabetes.

Final Thoughts

Wrapping up, food is one of the most important things to live, and yet many people fail to take advantage of it in a way that can help them lead a happy life. Also, studies have shown that eating nutrient-rich foods reduce stress and nourish your body. Moreover, it improves overall health and makes a positive impact on your emotional wellness too. 

So far, you have learned about the benefits of eating food; now it’s time to make better food choices. If you are looking for simple ways to eat healthy food while still enjoying all the other things you love, try eating the foods mentioned above. 

What makes you feel stressed? How did you overcome it? Do you eat fruits and vegetables regularly? Further, if you have any concerns, please let us know in the comments below.

Author Bio
Ram Charan is a Sr.Content Strategist at GrabOn. He has become a niche writer for fitness, health, and fashion blogs. With prodigious research, he loves to offer affordable solutions to stay fit and healthy for fitness enthusiasts.

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