I’m excited to introduce to you, the top 10 foods that help fight stress.
As a woman, you wear many hats, wife, mom, daughter, friend, confidant and many times baby sitter.
A woman’s job doesn’t end when the kids are off to school. It doesn’t end when supper is on the table. And it for sure doesn’t end, for many, when your head hits the pillow.
When you lie down, are you still running through the day?
Trying to remember if you signed your child’s paper, bought the cat food, or maybe you’re thinking about the little old couple at church that doesn’t have anyone.
If this sounds like your life, I’m here to share my top 10 foods that help fight stress, attempting to bring that calm back into your life while benefiting your health as well.
Below is my list of Top 10 Foods that Help Fight Stress
Green Leafy Vegetables
It’s no accident this is number one on my list. Leafy greens are by far one of the healthiest most nutritious foods we can add to our diets. Leafy greens contain folate, which helps produce dopamine. Dopamine is that pleasure inducing brain chemical helping you feel and stay calm.
*Studies have shown, people who consume the most folate, have a lower risk of depression.
Foods High in Tryptophan
Examples of these foods include turkey, seeds, nuts, beans, and eggs. The amino acid in protein rich foods, helps produce serotonin which helps regulate hunger and feelings of happiness. Double the bang for your buck!
Steel cut oats are the best. They contain the most nutritional value being less processed. Even though oatmeal is considered a carb, it’s a complex carb so you won’t experience a spike in your blood sugar like you do with simple carbs which can lead to food cravings. Working to keep your blood sugar stable is very important and eating steel cut oats will help to do this.
Try not to sweeten your oats with regular sugar. Instead opt for honey, maple syrup, stevia, fresh fruit with a sprinkle of nuts and cinnamon. Trust me, it’s delicious!
Did you know that unhealthy bacteria in your gut leads to inflammation and can contribute to stress? Probiotics found in Greek yogurt can add those healthy bacteria back in. Stick with eating plain Greek yogurt and add your own sweeteners like honey and fresh fruit.
Salmon contains omega 3’s which have anti-inflammatory properties. Studies have shown great benefit in counteracting the negative effects from stress. Plan on getting 2-3 servings weekly to help boost your omega 3’s. Make sure it’s fresh caught salmon!
Oh, I could consume these by the handfuls. There is nothing more refreshing than sweet blueberries in season. Blueberries give your body boost of natural killer cells, a type of white blood cell that plays a vital role in immunity. Having a healthy immune system is a must to help relieve stress and fight off viruses and illnesses. Extra blueberries are great frozen. Try adding them to smoothies or muffins.
My daughter’s favorite! Since you have to take the time to shell them, pistachios are considered a “diet friendly snack.” Just don’t eat the whole bag! A study done at Penn State, showed that when a body is physically stressed, pistachios had the ability to lower blood pressure. Scientist say eating a small handful of these daily can help reduce the damage done to the body by acute stress.
Have you ever noticed how you felt after taking a bite of smooth creamy dark chocolate? Well it didn’t happen by accident. Studies have shown that eating a small amount of dark chocolate can lower your bodies stress hormone “cortisol.” Dark chocolate has loads of antioxidants that offer many other health benefits as well. Opt for 70% or greater dark chocolate for the most benefits. Always opt for raw nuts.
Avocado is full of healthy fats, helping to keep that feeling of satiety long after you’ve eaten. Many women suffer from vitamin B deficiencies. These mild and creamy fruits are packed full of B vitamins. Add them to just about anything. Great in smoothies, chili, sandwiches and you can even make your very own healthy ice cream. You might also like this article http://kristybreen.com/7-odd-things-avocados-probably-never-even-knew/
Cashews are loaded with some amazing nutrients including, vitamin B6, iron, magnesium, protein and amino acids. Tryptophan is an important amino acid found in cashews. It is vital for the production of serotonin in the brain. A lack of serotonin can leave us feeling anxious and stressed.
Bottom line, eating healthy is important and these top 10 foods that help fight stress will benefit you in warding off acute stress and anxiety. Eat plenty of plant based foods and organic. The less processed the better.
I’d love to hear your comments and what foods make you feel the happiest.
Live Happy, Live Healthy