Last week I shared a post called Stress Awareness, Symptoms, and Strategies. This week I am going build on that post and share specific foods that can be helpful in times of stress. As I have consistently shared, I encourage food as the first line of defense in building and maintaining health. When we are under stress, nutrition is even more important. We need to turn to healthy food options to nourish our bodies and help calm the stress levels. Here are seven foods or herbs that can be helpful in times of stress.
Fermented Foods: For me, fermented foods have been one of the most important keys to improving my overall health. Fermented foods, like sauerkraut and kimchi, are packed with beneficial bacteria called probiotics; they are also high in vitamins, minerals, and antioxidants. There has been research that has revealed that fermented foods may help to reduce stress and anxiety. Improving your gut bacteria can often directly affect your mood. Fermenting red cabbage increases the availability of vitamin C in the cabbage by 90%; vitamin C is often depleted during times of stress!
Cruciferous vegetables are known for their health benefits including a lower risk of cancer, heart disease, and mental health disorders such as depression. These vegetables contain nutrients such as magnesium, vitamin C, and folate which have been shown to combat depression. Cruciferous vegetables include bok choy, broccoli, Brussels sprouts, cabbage, cauliflower, kale, radishes, and turnips.
Garlic is high in sulfur compounds which help increase your levels of glutathione. Glutathione is an antioxidant that is important for your body’s defense against stress. In animal studies, it has been found that garlic helps combat stress and reduce the symptoms of depression and anxiety. To reap all the benefits of garlic, it is important to note that garlic should be crushed, chopped, or minced; then allowed to rest for 10 minutes before adding to your recipe, and don’t overcook garlic as it will destroy the beneficial properties. The process of crushing/chopping/mincing allows a chemical reaction to occur between the molecule alliin and the enzyme alliinase which produces allicin, the beneficial compound found in garlic.
Blueberries have been associated with many health benefits including improved mood. They may help reduce stress-related inflammation and protect against stress as they are high in flavonoid antioxidants that have powerful anti-inflammatory and neuroprotective effects.
Eggs are nature’s natural multi-vitamin. Whole eggs contain vitamins, minerals, amino acids, and antioxidants which help us manage a healthy stress response. You can check out a post I did on eggs here.
Fatty Fish are incredibly rich in omega-3 fats and vitamin D, both of which have been shown to help reduce stress levels and improve mood. It is important to note that low levels of omega-3 and vitamin D intake have been linked to increased anxiety and depression. Good sources of fatty fish include mackerel, herring, salmon, and sardines; wild caught is best.
Chamomile is a medicinal herb that has been used as a natural stress reducer since ancient times. Both teas and extracts have been shown to promote restful sleep and reduce symptoms of anxiety and depression.
By incorporating these foods into your diet, it can improve your management of stress. As stated in my previous post, it is extremely important to eat a healthy diet of whole foods, eliminating processed foods. Choose foods that invest in your health, bite by bite; and overtime, you can begin to see improvements.
Are you incorporating any of these foods in your diet already? If so, which ones?
Be blessed and be a blessing,
Heather
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