These are the best foods to help you fight stress and anxiety, according to experts

One can manage stress and anxiety through their diet; we just have to be careful about what we put into our system and be aware of the benefits of the same. While several foods can help support your mental health and reduce the negative effects of stress, it's important to maintain a balanced and nutritious diet to promote mental and physical well-being.

Doctors and research have showcased that gut health is connected to your brain health and nervous system, thereby playing a role in managing your stress and anxiety.

Here are some foods that can help you relieve stress:

Fatty fish, nuts, and lean sources of protein

• Salmon is a prime example of stress-fighting food because it contains Omega-3 fatty acids, which have been shown to have mood-stabilizing effects and reduce symptoms of anxiety and depression.

• Other fishes, including mackerel and sardines, are also rich in omega-3 fatty acids.

• Nuts and seeds, such as almonds, walnuts, chia seeds, and flaxseeds, are good sources of healthy fats, which are essential for brain health. They are rich in magnesium and other nutrients that can help reduce stress.

• Lean sources of protein like chicken, turkey, tofu, and beans provide amino acids, and the body uses amino acids every single day to build neurotransmitters such as dopamine (helping you feel excited, joyous, and relaxed) and serotonin (helping you feel calm and relaxed).

Dr Meenakshi Jain, MD (Internal Medicine) and Director of Internal Medicine and Diabetologist based in New Delhi suggested that if you eat food rich in antioxidants it helps fight stress and anxiety. Vegetables such as carrots, broccoli, capsicums, and other food items such as ginger, garlic, flaxseeds, and drinking green tea help in alleviating stress. She further added, consuming things that stimulate nicotine production stimulate stress and tension.

Probiotic food

• Fermented foods like yogurt, kefir, kimchi, and sauerkraut contain probiotics that can support gut health, which is closely connected to mood and mental health.
• Studies and research have showcased that probiotics may help improve mood and cognitive function and lower stress and anxiety.

Fruits 

• When we talk about stress-busting fruits, fruits rich in Vitamin C, including oranges, strawberries, lemons, mangoes, pineapples, papayas, kiwis, or grapefruits, are good because Vitamin C helps alleviate stress and lowers anxiety levels.

• Berries such as blueberries and raspberries are rich in antioxidants and vitamin C, which can help combat stress.

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Herbal teas and water 

• Herbal teas such as chamomile, lavender, and green tea are known for their calming properties and can help reduce stress and anxiety.
• Chamomile has traditional uses for its calming effects, acting as a mild sedative and possibly easing muscle tension, reducing anxiety, or irritability. You can drink chamomile to calm nerves, treat hysteria, nightmares, insomnia, etc.
• It cannot be stressed enough that staying hydrated is beneficial for your overall health. Adequate water intake is necessary because water boosts the production of serotonin in the brain.
• The correct amount of serotonin, the 'feel-good' hormone, in the brain keeps us happy, emotionally level, and stable.

Dr Darshini Bali, a Noida-based nutritionist and dietitian, told dailyO, for anti-anxiety we take Omega-3s and herbal teas.

She further said, “we should include food that are good sources of magnesium because magnesium helps relax our body.” For instance, magnesium rich food includes green leafy vegetables, nuts and pumpkin seeds. Turmeric is also good for reducing anxiety.

For instance Dr Bali prescribes turmeric water or adding turmeric to milk to women who are going through menopause or pre-menopausal phase because they go through anxiety and depression. She further added, saffron is also anti-anxiety and helps a person in calming their brain and is soothing. 

5. Dark chocolate 

• Dark chocolate contains polyphenols, commonly known as plant compounds, which are rich in antioxidants that have been proven to improve brain function and mood.
• In moderation, dark chocolate can have mood-enhancing effects.
• Researchers advocate eating dark chocolate for benefits in memory improvement, attention improvement, verbal learning, and stress reduction.

Expert opinion

• dailyO spoke to Dr Sundeep Khandelwal, a physician based in Delhi-NCR, who suggested that foods like sweet potatoes can help stabilize blood sugar levels and provide a steady source of energy, which improves your mood and reduces irritability. Sweet potatoes may help lower levels of the stress hormone - cortisol. They’re packed with nutrients that are important for the stress response, such as vitamin C and potassium.
• Dr Khandelwal further added that spinach, kale, and other leafy green vegetables are high in magnesium, which may help regulate cortisol levels in the body. Spinach boosts the production of dopamine, which is a feel-good hormone.

Dr Darshini Bali strongly believes that gut health and over-all mental health are related to each other. 

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