9 Healthy Foods that Reduce Stress Levels

Reach for these items next time you're feeling under pressure, under the weather, or just too close to that breaking point. Munching on these stress-free foods will help pull you back into the game. 

Oranges:

Oranges make the list for their wealth of vitamin C. Studies suggest this vitamin can curb levels of stress hormones while strengthening the immune system. In one study of people with high blood pressure, blood pressure and cortisol levels (a stress hormone) returned to normal more quickly when people took vitamin C before a stressful task.

Sweet Potatoes:

Sweet potatoes can be particularly stress-reducing because they can satisfy the urge you get for carbohydrates and sweets when you are under a great deal of stress. They are packed full of beta-carotene and other vitamins, and the fiber helps your body to process the carbohydrates in a slow and steady manner

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Black Tea:

Drinking black tea may help you recover from stressful events more quickly. One study compared people who drank four cups of tea daily for six weeks with people who drank another beverage. The tea drinkers reported feeling calmer and had lower levels of the stress hormone cortisol after stressful situations. When it comes to stress, the caffeine in coffee can boost stress hormones and raise blood pressure.

Almonds:

Almonds, Pistachios & Walnuts Almonds are packed with B and E vitamins, which help boost your immune system, and walnuts and pistachios help lower blood pressure.

Almonds are chock full of helpful vitamins: Vitamin E to bolster immune system, plus B vitamins, which may make you more resilient during bouts of stress such as depression. To get benefits, snack on a quarter a cup every day.

Oatmeal:

Talk about comfort food! A complex carbohydrate, oatmeal causes your brain to produce serotonin, a feel-good chemical. Not only does serotonin have antioxidant properties, it also creates a soothing feeling that helps overcome stress. Studies have shown that kids who eat oatmeal for breakfast stay sharper throughout the morning. And beta-glucan, the type of soluble fiber found in oatmeal, has been shown to promote greater satiety scores than other whole grains. Make a batch of the steel-cut variety on the weekend, store it in the fridge, and microwave it on busy mornings. It keeps beautifully, and in fact, that's how restaurants often prepare it.

Spinach:

A deficiency in magnesium can cause migraine headaches and a feeling of fatigue. One cup of spinach provides 40 percent of your daily needs for magnesium.

Popeye never lets stress get the best of him—maybe it’s all the magnesium in his spinach. Too little magnesium may trigger headache and fatigue, compounding the effects of stress. One cup of spinach goes a long way towards replenishing magnesium stores.

Fatty Fish:

To keep stress in check, make friends with fatty fish. Omega-3 fatty acids, found in fish such as salmon and tuna, can prevent surges in stress hormones and may help protect against heart disease, mood disorders like depression, and PMS. For a steady supply of feel-good omega-3s, aim to eat 3 ounces of fatty fish at least twice a week.

Avocados:

The monounsaturated fats and potassium in avocados help lower blood pressure. The National Heart, Lung, and Blood Institute say that one of the best ways to lower blood pressure is to consume enough potassium (avocados have more than bananas).

These creamy fruits stress proof your body. Rich in glutathione, a substance that specifically blocks intestinal absorption of certain fats that cause oxidative damage, avocados also contain lutein, beta-carotene, vitamin E, and more folate than any other fruit. A Single serving has plenty of vitamin B too. Remember this is technically be a fruit, but I count it as a fat, so use portion control. Thin slides, it adds a whole new flavor.

Green Vegetables:

Green Vegetables Broccoli, kale, and other dark green vegetables are powerhouses of vitamins that help replenish our bodies in times of stress.

Green Tea:

While it does contain caffeine, green tea also has an amino acid called theanine. Researchers at the University of Illinois say that in addition to protecting against some types of cancer, this slimming food is a brain booster as well, enhancing mental performance. Drink two cups each day.

More stress-busting tips: - Exercise regularly - Drink an energy shake for breakfast
- Eat small meals throughout the day, which will keep your blood sugar stable (when blood sugar is low, mental, physical, and emotional energy decreases, and stress increases).