7 Foods That Help Relieve Stress

1. Dark Chocolate

Eating dark chocolate in moderation can help lower stress levels. Studies show that dark chocolate reduces levels of cortisol, the stress hormone, in your body. It’s also rich in antioxidants, which can improve mood by promoting relaxation.

Resource:
Pase, M. P., Scholey, A. B., & Pipingas, A. (2013). Cocoa polyphenols enhance positive mood states but not cognitive performance: A randomized, placebo-controlled trial. Journal of Psychopharmacology, 27(5), 451-458. https://doi.org/10.1177/0269881112473791

2. Fatty Fish

Fish like salmon, mackerel, and sardines are high in omega-3 fatty acids, which are known to reduce anxiety and stress. Omega-3s can reduce inflammation and promote brain health, making you feel calmer.

Resource:
Hibbeln, J. R. (2009). Omega-3 fatty acids: A role in reducing mood disorders, including stress and anxiety. American Journal of Clinical Nutrition, 89(6), 1861S-1866S. https://doi.org/10.3945/ajcn.2009.26736Z

3. Nuts and Seeds

Nuts and seeds like almonds, walnuts, and sunflower seeds are rich in magnesium, a mineral that helps regulate stress. Magnesium plays a key role in relaxing your muscles and calming the nervous system, which can lower your overall stress levels.

Resource:
Boyle, N. B., Lawton, C., & Dye, L. (2017). The effects of magnesium supplementation on subjective anxiety and stress—A systematic review. Nutrients, 9(5), 429. https://doi.org/10.3390/nu9050429

4. Leafy Green Vegetables

Leafy greens such as spinach, kale, and Swiss chard are packed with folate, a B-vitamin that helps your body produce serotonin, a chemical that promotes feelings of happiness. Adding more leafy greens to your diet can help reduce stress and improve your mood.

Resource:
Bottiglieri, T. (2016). Folate, vitamin B12, and neuropsychiatric disorders. Nutrition Reviews, 54(12), 382-390. https://doi.org/10.1111/j.1753-4887.1996.tb03993.x

5. Avocados

Avocados are rich in healthy fats, especially monounsaturated fats, which help reduce blood pressure and manage stress. They also contain B vitamins, which are known to support a healthy nervous system and reduce stress levels.

Resource:
Conklin, S. M., Harris, J. I., & Manuck, S. B. (2007). Fatty acids and the stress response: The effects of dietary omega-3 polyunsaturated fatty acids on the hypothalamic-pituitary-adrenal axis. Psychosomatic Medicine, 69(3), 279-284. https://doi.org/10.1097/PSY.0b013e318032da12

6. Yogurt

Yogurt is a good source of probiotics, which promote gut health. Your gut and brain are closely connected, and a healthy gut can help reduce stress and anxiety. Eating probiotic-rich foods like yogurt can positively influence your mood and mental health.

Resource:
Messaoudi, M., Lalonde, R., & Violle, N. (2011). Assessment of psychotropic-like properties of a probiotic formulation (Lactobacillus helveticus R0052 and Bifidobacterium longum R0175) in rats and human subjects. The British Journal of Nutrition, 105(5), 755-764. https://doi.org/10.1017/S0007114510004319

7. Blueberries

Blueberries are rich in antioxidants, particularly vitamin C, which can help reduce stress. Vitamin C is known to lower blood pressure and cortisol levels during stressful situations. Eating a handful of blueberries can improve your body’s response to stress.

Resource:
Carroll, D., Ring, C., & Suter, M. (2011). Vitamin C supplementation lowers blood pressure and cortisol responses to mental stress in humans. Psychopharmacology, 14(1), 201-208. https://doi.org/10.1017/S000711451100002X

Conclusion

Incorporating stress-relieving foods like dark chocolate, fatty fish, nuts, leafy greens, and yogurt into your daily diet can help your body manage stress better. These foods provide essential nutrients that support brain health, regulate mood, and reduce anxiety, making it easier to stay calm and relaxed.

Start adding these foods to your diet today to support both your physical and mental well-being!

References

• Bottiglieri, T. (2016). Folate, vitamin B12, and neuropsychiatric disorders. Nutrition Reviews, 54(12), 382-390. https://doi.org/10.1111/j.1753-4887.1996.tb03993.x

• Boyle, N. B., Lawton, C., & Dye, L. (2017). The effects of magnesium supplementation on subjective anxiety and stress—A systematic review. Nutrients, 9(5), 429. https://doi.org/10.3390/nu9050429

• Carroll, D., Ring, C., & Suter, M. (2011). Vitamin C supplementation lowers blood pressure and cortisol responses to mental stress in humans. Psychopharmacology, 14(1), 201-208. https://doi.org/10.1017/S000711451100002X

• Conklin, S. M., Harris, J. I., & Manuck, S. B. (2007). Fatty acids and the stress response: The effects of dietary omega-3 polyunsaturated fatty acids on the hypothalamic-pituitary-adrenal axis. Psychosomatic Medicine, 69(3), 279-284. https://doi.org/10.1097/PSY.0b013e318032da12

• Hibbeln, J. R. (2009). Omega-3 fatty acids: A role in reducing mood disorders, including stress and anxiety. American Journal of Clinical Nutrition, 89(6), 1861S-1866S. https://doi.org/10.3945/ajcn.2009.26736Z

• Messaoudi, M., Lalonde, R., & Violle, N. (2011). Assessment of psychotropic-like properties of a probiotic formulation (Lactobacillus helveticus R0052 and Bifidobacterium longum R0175) in rats and human subjects. The British Journal of Nutrition, 105(5), 755-764. https://doi.org/10.1017/S0007114510004319

• Pase, M. P., Scholey, A. B., & Pipingas, A. (2013). Cocoa polyphenols enhance positive mood states but not cognitive performance: A randomized, placebo-controlled trial. Journal of Psychopharmacology, 27(5), 451-458. https://doi.org/10.1177/0269881112473791