Drinking chamomile tea, warm milk, avocados, citrus fruits, and fatty fish can help alleviate stress, depression, and anxiety.
Foods That Effectively Reduce Stress
There are many ways to manage and reduce stress levels, including the following foods.
Herbal Tea
Herbal tea promotes a feeling of warmth and comfort.
When stressed and fatigued, sipping a warm cup of tea can help you feel calmer. Herbal teas, such as chamomile and lavender, are known for their relaxing effects, relieving stress, and promoting better sleep.
Green tea contains caffeine and flavonoids, which support brain health and help protect nerve cells against damage from neurotoxins, benefiting cognitive function. However, due to its long-lasting caffeine effects, it is advisable to avoid drinking green tea in the afternoon to prevent insomnia.
Warm Milk
Sipping warm milk before bed can promote better sleep and help manage stress. Milk is rich in calcium, which is beneficial for bone and muscle health, and can reduce depression, helping to relax and stabilize mood. A study from Hamadan University of Medical Sciences (Iran) found that milk can soothe symptoms of premenstrual syndrome.
In addition to cow’s milk, yogurt and cheese are excellent sources of calcium. This mineral is crucial for stress reduction. Those who are lactose intolerant can opt for salmon, almonds, sunflower seeds, and cruciferous vegetables like kale, broccoli, and bok choy to supplement their calcium intake.
Dark Chocolate
This food is rich in antioxidants and can lower stress hormones. Dark chocolate provides a refreshing feeling and reduces anxiety. However, it also contains sugar, so it should be consumed in moderation, about 28 grams (1/4 of a small chocolate bar).
Whole Grains
Whole grains are a source of carbohydrates. According to a study from Swansea University (UK), carbohydrates can increase serotonin levels, a hormone that helps improve mood and reduce stress while enhancing focus. Choose healthy, unrefined carbohydrates like sweet potatoes and whole grains (such as whole wheat, oats, brown rice, and rye bread) for better nutrition without spiking blood sugar. Refined carbohydrates, such as cookies, pastries, and “white” foods (white pasta, white bread, white rice), can have immediate negative effects and raise blood sugar levels.
Whole grain bread is healthy. (Photo: Freepik)
Avocado
According to the National Center for Complementary and Integrative Health in the U.S., avocados provide omega-3 fatty acids that can reduce stress and anxiety, enhance concentration, and improve mood. This fruit also contains phytochemicals, fiber, and essential nutrients that can lower the risk of metabolic syndrome, such as high blood pressure and obesity.
Citrus Fruits
Citrus fruits (oranges, grapefruits, etc.) are high in vitamin C, which can reduce stress levels. A study from the Federal University of Minas Gerais (Brazil) found that individuals who consumed 500 mg of vitamin C daily experienced significantly less stress and anxiety compared to those who did not.
Nuts
Nuts, rich in healthy fats, are a source of fatty acids and vitamin B that can reduce stress and fatigue. Almonds, cashews (pistachios), and walnuts can help lower blood pressure and promote a calm state of mind. It’s essential to limit daily portions to avoid excess calories. Nuts are also high in magnesium, which is associated with better anxiety control.
Fiber-Rich Foods
A study from the University of Illinois (USA) found that a high-fiber diet can limit anxiety, depression, and stress. Fiber has the ability to combat oxidative stress and inflammation, two conditions linked to nervous stress and chronic diseases like cancer and diabetes. Fiber also helps balance blood sugar levels and prevents spikes in insulin. Drops in blood sugar can lead to fatigue, anxiety, shaking, irritability, and difficulty concentrating. To increase fiber intake, people should eat beans, berries, nuts, and leafy greens.
Fish
Fatty fish (such as salmon, tuna, herring, mackerel, and sardines) are rich in omega-3 fatty acids that are good for heart health and can help reduce depression. Omega-3 can also be supplemented through fish oil to lower the risk of heart disease and stroke. Eating fish at least twice a week reduces the risk of metabolic diseases such as obesity and diabetes.
Probiotics
Probiotics contribute to boosting the immune system, protecting against harmful bacteria, and improving digestion and nutrient absorption. Gut health has a direct correlation with improved anxiety, depression, and mood. Gut bacteria can produce neuroactive molecules, including serotonin and gamma-aminobutyric acid (GABA), which positively influence mood. Yogurt and fermented foods are rich sources of probiotics.
