Top 10 Healthy Foods for Stress & Mood
Stress factors attack the modern person regularly: home or work problems, bad habits, physical overload and illness. Such situations are often aggravated by improper nutrition, which damages the nervous system. To support the body, you need to adjust the diet and remove all food waste from it.
Here are 10 stress and mood foods that you should definitely add to your daily menu. The changes made will improve your mood, relieve depression, anxiety or loss of energy.
Top 10 healthy foods for a good mood
Reducing stress levels requires regular intake of nutrients and nutrients into the body. Minerals (potassium, iodine and zinc, magnesium, calcium with phosphorus) and B vitamins are especially important for the central nervous system. A healthy mood product should include tryptophan and phenylalanine to support the release of joy hormones. Vessels need Omega-3, 6, 9 acids. Together, these elements help the brain to more easily perceive any stressor.
Read also our other selection of products:
1. Low fat meat (lean beef, turkey, chicken)
What are the benefits for mood: Amino acid supplier. Tryptophan is needed for the synthesis of serotonin (the hormone of happiness) and melatonin (the hormone of sleep). Phenylalanine is involved in the production of neurotransmitters, dopamine with epinephrine. Saves meat from chronic fatigue and anxiety, improves brain function.
What else is the use of the product: Saturation of the body with protein, iron, selenium, zinc and phosphorus, vitamins B. The work of the thyroid and gastrointestinal tract with the central nervous system is supported, the risk of anemia is reduced, bone tissue is strengthened. Meat is also included in the diet to maintain or build muscle mass.
Approximate norm: Up to 4 times a week, serving size from 120 to 250 g per day.
2. Fatty fish (salmon, sardines, eel, mackerel)
What are the benefits for mood: Source of Omega acids. The protective sheaths of nerve cells are improved, the vascular walls are strengthened. Most of the micronutrients are B vitamins, which are involved in the production of serotonin and mood elevation. The level of cortisol in the blood decreases.
What else is the use of the product: Reducing the risk of diabetes, as well as obesity, heart disease or vascular disease. Bones are strengthened, tissue inflammation is stopped, muscles are saturated with easily digestible protein. Fatty fish is good for the thyroid gland, hematopoiesis and the brain.
Approximate norm: A portion of 150-250 g is enough 2 to 4 times a week.
3. Green vegetables (spinach, broccoli, celery)
What are the benefits for mood: Enrichment of the body with B vitamins, which means that these useful products are recommended for happiness, inspiration, an influx of energy and strength. Green vegetables help fight depression and stress, relieve stress. There are many vitamins, minerals, acids in their composition.
What else is the use of the product: Normalization of digestion, microflora in the digestive tract and cleansing of toxins. Free radicals are neutralized, the iron level is restored, the lipid profile improves, and excess fluid is removed.
Approximate norm: It is advisable to eat up to 400-500 g per day, 3.5 kg per week.
What are the benefits for mood: Natural antidepressant. Tomato contains a large number of compounds that affect the emotional background. For example, phenylalanine slows down the breakdown of the hormone endorphin, and tyramine is used to create serotonin. Vitamins B, potassium, zinc, magnesium are important for strengthening the central nervous system.
What else is the use of the product: Strengthening the heart muscle, lowering the risk of anemia, enhancing the immune defense. The blood pressure rate is stabilized, digestion improves, the body is cleansed of toxins. At the same time, the vegetable is no less useful for blood vessels, lungs and liver, skin.
Approximate norm: Allowed up to 200 g of tomatoes per day and 1.4 kg per week.
5. Citruses (orange, grapefruit)
What are the benefits for mood: The supply of minerals, acids, vitamins A, K, E and C, group B. This increases serotonin levels. Citrus peel contains essential oils that have a calming effect on the central nervous system. Foods are protected from stress by anthocyanin, a useful antioxidant.
What else is the use of the product: Strengthening the immune system, supporting digestion and renewing the intestinal microflora. Vessels become stronger, metabolic processes are improved. Citrus fruits are useful for the kidneys, liver, skin and vision.
Approximate norm: A day is enough for 100-200 g of fruit, a week – up to 1.4 kg.
6. Bitter chocolate (from 80%)
What are the benefits for mood: Decrease in levels of the stress hormone, cortisol, and replenishment of endorphins. Comes with chocolate phosphorus, magnesium, potassium and a complex of bioflavonoids. Stress turns into happiness with joy and peace. Energy appears, mood improves.
What else is the use of the product: Supporting the rate of cell renewal, removing inflammatory processes in tissues, strengthening the heart and blood vessels. Blood pressure improves, the condition of hair, bone tissue and teeth improves. Chocolate also has a positive effect on the liver, skin, activity level.
Approximate norm: Up to 20-25 g per day, up to 180 g per week.
7. Herbal tea (chamomile, ginger, mint)
What are the benefits for mood: Calming effect on the central nervous system with vitamins and minerals, aromatic substances. For example, peppermint tea normalizes sleep and relaxes. Chamomile drink relieves anxiety. Ginger tea and lemon are saturated with tryptophan. One of the best foods for stress relief.
What else is the use of the product: Cleansing the body, a beneficial effect on digestion and the heart with blood vessels, relief of inflammation. Tea also has an analgesic, diaphoretic and vitaminizing effect.
Approximate norm: Acceptable 1-2 cups per day, no more than 14 pieces per week.
8. Nuts (cashews, pistachios, hazelnuts, almonds)
What are the benefits for mood: Protection of the nervous system from stress with nutrition of brain cells, stimulation of organ activity. The hormone serotonin is intensively produced, memory improves, and a surge of strength is felt. These properties are transferred from nuts thanks to fatty acids, vitamins B and E, magnesium, zinc.
What else is the use of the product: A source of vegetable protein and fat, enhancing the feeling of satiety with suppression of hunger, neutralizing radicals. The symptoms of inflammation are relieved, blood sugar and cholesterol are regulated. The risks of diabetes mellitus, atherosclerosis, and heart disease are reduced.
Approximate norm: Optimally, 20-30 g of nuts per day and up to 200 g per week.
What are the benefits for mood: Recharging the body with energy, nourishing the brain, relieving symptoms of overwork or depression. Zinc, potassium and magnesium, phosphorus, vitamins of group B and E, fatty acids help in this. One of the useful products for raising mood, relaxing, reducing stress.
What else is the use of the product: Enrichment of intestinal microflora, improvement of vascular and heart health, support of vision, strengthening of joints. This fruit helps in losing weight, strengthens the immune system, heals the skin and hair.
Approximate norm: 2 to 4 times a week, 100-150 g each (half of the fruit).
What are the benefits for mood: Participation in the synthesis of serotonin, getting rid of the central nervous system from the influence of stress factors, reducing anxiety. The porridge contains complex carbohydrates that provide energy. The nervous system will be protected due to the presence of B vitamins, potassium, phosphorus and calcium, dietary fiber.
What else is the use of the product: Relief of inflammatory reactions, lowering blood pressure, protection of blood vessels from atherosclerosis. Hunger decreases, intestines are cleansed of toxins, and skin health improves.
Approximate norm: About 30-50 g dry, can be up to 5 times a week.
For a feeling of happiness, healthy foods alone are not enough. If a person is exposed to stress factors from all sides, then even food will not improve mood and energize. How can you minimize their impact?
5 ways to deal with stress:
- Practice yoga, meditation, relaxation, breathing exercises.
- Daily physical activity – to relieve tension.
- Fixation on positive emotions, pleasure and comfort.
- Unloading and relaxation – music, movies, books, massage and a hot bath.
- Good sleep, walks and fresh air, pleasant company.
In addition, to reduce stress, it is required to remove food from the diet that provokes problems with the central nervous system. This is too fatty meat, sausage and semi-finished products, fast food, alcohol, sugar and confectionery, baked goods.