10 Foods That Fight Stress

With the coronavirus pandemic, our work, school, and economic lives underwent sudden and dramatic change. Along with this change, our anxiety and stress levels rose sharply. Dietitian and Psychologist M. Berrin Ak from Nişantaşı Hospital noted that many of us turn to foods high in sugar, flour, and fat as a way of coping with stress, and emphasized that these foods lay the groundwork for many diseases such as obesity and diabetes. Berrin Ak stressed that it is extremely important to choose foods that reduce stress levels during high-stress periods, and shared 10 foods that help lower stress...

Today, some of us turn to exercise and others to overeating in order to escape stress, which is cited as the underlying cause of many modern illnesses. Dietitian and Psychologist M. Berrin Ak shared 10 important, remarkably healthy, stress-fighting food recommendations for those who choose eating as their way of coping with stress. Berrin Ak also prepared a practical and delicious Anti-Stress Smoothie recipe to help reduce your stress. 

Here are 10 foods that fight stress:

Green Lentils: Extremely rich in selenium, which helps improve mood, you can incorporate green lentils into your stress-fighting routine by using them in your salads or cooked dishes.

Oatmeal: Oatmeal helps reduce stress by boosting serotonin levels. Add it to your milk or yogurt to prepare fun and healthy meals.

Red Bell Pepper: It is an excellent source of vitamin C. Vitamin C helps relieve stress by lowering cortisol, the stress hormone in the blood. During stressful times, add red bell pepper to your meals or salads. 

Green Tea: It contains an amino acid called L-Theanine, which has positive effects on mood disorders. L-Theanine helps produce serotonin and dopamine — hormones that reduce stress — while lowering the levels of stress-related chemicals in the brain, thereby reducing stress and anxiety. If you don't have chronic health issues such as heart or blood pressure problems, drink green tea between meals or to start your day.

Salmon: Rich in vitamin D and omega-3 fatty acids, which play an active role in combating stress, prepare salmon using healthy cooking methods such as grilling, boiling, or baking and consume it at least twice a week. 

Pumpkin Seeds: Pumpkin seeds are a leading source of magnesium, which plays a role in regulating cortisol levels that spike during stress and helps reduce stress symptoms. During stressful periods, add a handful of pumpkin seeds to your between-meal snacks. 

Dark Chocolate: It increases the levels of neurotransmitters in the brain — such as serotonin and endorphins — that make us feel good. For this reason, during stressful moments, reach for dark chocolate containing at least 70% cocoa alongside your coffee to help yourself feel better. 

Kefir: Probiotic foods help reduce stress by regulating gut flora. By making kefir consumption a habit, you can support your natural gut bacteria and, in turn, reduce the risk of stress-related illness.

Blueberries: They help support the production of dopamine, a chemical that plays an active role in fighting stress. Enjoy blueberries — which are rich in antioxidants that combat free radicals — on their own, blended into smoothies, or added to your yogurt. 

Eggs: Eggs are a primary source of tryptophan, an amino acid that helps produce serotonin. They are also a rich source of vitamin D, zinc, magnesium, and selenium — so keep eggs as a regular staple on your table to wage war on stress.

Anti-Stress Smoothie Recipe

1 ripe banana

½ tea glass (about 50 ml / 3 tbsp) blueberries

2 tablespoons oatmeal

½ tea glass (about 50 ml / 3 tbsp) yogurt

1 tea glass (about 100 ml / ⅓ cup + 1 tbsp) milk

1 tablespoon peanut butter

1 teaspoon honey

Cinnamon (optional) 

Place the blueberries and sliced banana in a blender. Add the remaining ingredients and blend until smooth. Your smoothie is ready — enjoy it as part of a main meal. Thanks to its complex carbohydrates, fats, protein, fiber, and antioxidants, it will reduce your stress levels while boosting your energy.