In small doses, stress can be stimulating. But when it settles in the long term, it is not without consequences on physical and mental health. By dint of drawing on its reserves to control it, the body is exhausted, and becomes more vulnerable.
In addition to drug treatments and breathing exercises, there is another natural way to prevent it: diet. Here’s what to put on your plate to fight stress.
oily fish
On the list of anti-stress foods, we find in particular fatty fish, such as tuna, salmon, mackerel, trout, herring, or even sardines.
They are rich in omega 3, essential fatty acids sources of vitamins (A, D, B and B12), and limit the rate of secretion of cortisol, the hormone responsible for stress, produced by the adrenal glands.
dark chocolate
Thanks to its richness in magnesium (regarding 200 mg per 100 g), a mineral that helps maintain the proper functioning of the nervous system, dark chocolate indeed helps to relieve stress. However, this is not a reason to finish the tablet. Eating one or two squares is more than enough to feel the effects. On the other hand, it contains theanine, an amino acid with a relaxing action that increases the level of serotonin, a neurotransmitter that regulates our mood and our emotionality.
Bananas
Another food to favor in case of anxiety and fatigue: bananas. In addition to being an excellent source of energy, this fruit is well supplied with vitamins, especially group B, which are essential for the functioning of the nervous system. It is also rich in various minerals, such as magnesium and potassium, a vital mineral that notably helps to prevent heart rhythm disorders which, during a rise in stress, tends to accelerate. Finally, the banana contains tryptophan, an amino acid from which the body will secrete serotonin.
oilseeds
Rich in iron and fiber, oleaginous fruits are also valuable allies. Eating a small handful of walnuts, almonds, cashews, or even hazelnuts a day helps to limit the harmful effects caused by stress. They not only contain omega 3, but also protein, magnesium, potassium and are sources of vitamins A, B and E. The perfect cocktail of nutrients to deal with daily anxieties and stabilize mood.
Eggs
Like dairy products, eggs are rich in tryptophan, an amino acid known for its antidepressant action, which provides a feeling of calm, but which is not produced by our body. This is why it must be provided by food.
Eggs also contain vitamin B6. The latter regulates mood, and helps the body fight once morest depression, stress and anxiety, by promoting the secretion of neurotransmitters such as serotonin.
the lawyer
The avocado sometimes has a bad reputation because of its high lipid content, but banishing it completely from your plates would be a mistake. Originally from South America, this fruit with its soft and creamy flesh has two powerful anti-stress substances: monounsaturated fatty acids, or omega-9, as well as potassium.
On the other hand, it is rich in vitamin B5. Also called “anti-stress vitamin”, it acts on the nervous system and on the adrenal glands.