Stress is one of the most common phenomena today, and is considered the disease of the 21st century. Not only are our lifestyles and eating habits affected when a person goes through a stressful stage in life, but a person’s habits and eating habits also contribute to coping with and preventing stress.

But, what foods are useful to reduce stress? Which ones are conducive to mood? In the following lines we answer these questions.

Foods that will help you fight stress

Below you can find a list of foods that will help you reduce and fight stress from the proper use of the diet .

1. Avocado

This fruit is a very nutritious food, and is the main ingredient of the Mexican “guacamole”. It provides great health benefits thanks to some of its components; among them stands out glutathione, which blocks the intestinal absorption of harmful fats for the body, those that cause oxidative damage. It also contains lutein, beta-carotene and vitamins E and B, in addition to monounsaturated fat, which belongs to the good fats.

Studies suggest that it helps to regulate blood sugar levels, which may help to maintain an optimal mood and energy level to cope with the difficulties that may arise in relation to stress, since hyperglycemia causes a sugar high , but then a drop that makes the person feel tired and need to continue consuming sugars, as there is a carving effect. The potassium in this fruit also helps to control blood pressure, which increases in cases of stress.

2. Blueberries

Blueberries are small but delicious black fruits that few consume but contain a lot of nutrients that improve health .

On the other hand, blueberry contains anthocyanins, the pigments that are present in this delicacy, which are antioxidants that promote the production of dopamine in the brain . Dopamine, which you can learn more about in this article, is a neurotransmitter that helps a person experience a positive mood as well as more efficient memory.

Studies also suggest that blueberries help improve the immune system, which is weakened in cases of stress.

3. Dark chocolate

Chocolate is a tasty food, and I’m sure many people will be delighted to have it listed here.It brings many health benefits to people, and is packed with antioxidants that help maintain a positive mood, plus it increases levels of serotonin, known as the happiness hormone.

A recent study by the University of California, San Diego School of Medicine (UCSD) found that this food contains antidepressant properties . However, the versions of milk chocolate or white chocolate, with less cocoa, are not as healthy anymore.

4. Garlic

Garlic, which is mainly used for flavour in recipes , contains many nutrients that help the body to be healthier. Its antioxidants have been shown to neutralise and reduce the damage of free radicals on our bodies, particles that damage our cells, cause disease and promote ageing.

Garlic helps to improve the mood, because is full of tryptophan, which is a precursor of serotonin . It also acts as an antidepressant and produces a sedative effect thanks to its compounds, caffeic acid, apigenin, geraniol, linalol and stigmasterol. Like avocado, it also contains potassium, and therefore, produces similar effects in terms of blood pressure, since it collaborates in its control.

5. Oysters

Oysters are an exquisite food, which not only acts as an aphrodisiac. Scientific studies affirm that an imbalance of zinc and copper in the body correlates positively with states of anxiety and stress, since it seems to be responsible for the decrease in the levels of neurotransmitters such as noradrenaline, essential for adaptation to stressful situations. An increased amount of copper and a decrease of zinc in the body can lead to symptoms of anxiety .

Oysters have a large amount of zinc, so it is essential to level the amount of this mineral with respect to copper and therefore become a great anti-stress food.

6. Peppers

We usually associate vitamin C with oranges; however, there are other fruits or vegetables that contain greater amounts, such as strawberries or peppers. In fact, red peppers have twice the amount of this vitamin than oranges .

One study showed that subjects who took high doses of vitamin C before engaging in highly stressful activities showed lower blood pressure and their bodies recovered more quickly from the effects of stress and the action of cortisol. Diets rich in vitamin C reduce cortisol levels in the body and help people cope with stressful situations,” said study director Elizabeth Somer.

7. Turkey

Turkey is one of the foods with the highest content of tryptophan, the precursor of serotonin. Therefore, promotes a positive mood . Studies suggest that this amino acid helps individuals feel more calm and may reduce anxiety, so it may be useful in times of stress.

8. Salmon

Salmon is a very popular fish today because of its high content of healthy omega-3 fats, especially DHA , which is short for docosahexaenoic acid.

A study published in the journal Brain, Behavior and Immunity , showed that those people who took omega-3 supplements (containing DHA and EPA) for 12 weeks reduced their anxiety by up to 20%. Experts recommend eating salmon at least twice a week because of its many health benefits.

9. Nuts

Like salmon, nuts also contain omega-3 fatty acids, and therefore provide similar benefits. In addition, contains large amounts of vitamin B , which are depleted in cases where a person leads a stressful lifestyle. B vitamins keep our neurotransmitters working at a high level of efficiency and help us manage the fight-and-run stress response.

10. Oats

Oats are a very healthy cereal that usually requires some cooking time. It promotes the synthesis of serotonin in the brain and therefore helps to improve mood. Research published in the Archives of Internal Medicine states that people who consumed complex carbohydrates such as oats feel emotionally calmer, as hyperglycemia can have a negative influence.