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10 foods that will help you fight and reduce stress

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Discover the 10 foods that will help you fight and reduce stress.

10 foods that will help you fight and reduce stress


Stress is one of the most common phenomena of today, and is considered the disease of the 21st century.

Our lifestyle and diet are not only affected when a person goes through a stressful stage of their life, but a person’s habits and their diet also contribute to coping with stress and preventing it.

But what foods are helpful in reducing stress? Which ones favor the mood? In the following lines we answer these questions.

Foods that will help you fight stress

Below you can find a list of foods that will help you reduce and combat stress from the proper use of the diet .


1. Avocado

This fruit is a very nutritious food, and it is the main ingredient in Mexican “guacamole”.

It provides great health benefits thanks to some of its components; among them glutathione stands out, which blocks the intestinal absorption of fats that are harmful to the body, those that cause oxidative damage.

It also contains lutein, beta-carotene, and vitamins E and B, as well as monounsaturated fat, which is one of the good fats.

Studies suggest that it helps regulate blood sugar levels, which could help maintain an optimal mood and energy level to cope with difficulties that can arise in relation to stress, since hyperglycemia causes a sugar rush , but then a drop that makes the person feel tired and needs to continue consuming sugars, as there is a carving effect.

The potassium in this fruit also helps control blood pressure, which increases in cases of stress.

2. Blueberries

Blueberries are small but delicious black fruits that few consume but that contain many nutrients that improve health.


On the other hand, cranberry contains anthocyanins, the pigments that are present in this delicacy, which are antioxidants that favor the production of dopamine in the brain.

Dopamine, which you can learn more about in this article, is a neurotransmitter that helps the person experience a positive mood, as well as a more efficient memory. 

Studies also suggest that blueberries help improve the immune system, which is weakened in cases where the person is under stress.

3. Dark chocolate

Chocolate is a tasty food, and I’m sure many people will be delighted that it appears on this list. It provides many benefits for people’s health, and is full of antioxidants that help maintain a positive mood, and also increases the levels of serotonin, known as the hormone of happiness. 

A recent study from the University of California San Diego (UCSD) School of Medicine found that this food contains antidepressant properties.

Of course, the versions of milk chocolate or white chocolate, with less cocoa, are no longer so healthy.


4. Garlic

Garlic, which is used mainly to add flavor in culinary recipes, contains many nutrients that help the body to enjoy greater health.

Its antioxidants have been shown to neutralize and reduce the damage of free radicals on our body, particles that damage our cells, cause disease and promote aging.


Garlic helps improve mood as it is packed with tryptophan, which is a precursor to serotonin.

It also acts as an antidepressant and produces a sedative effect thanks to its compounds, caffeic acid, apigenin, geraniol, linalol and stigmasterol.

Like avocado, it also contains potassium, and therefore produces similar effects in terms of blood pressure, as it helps control it.

5. Oysters

Oysters are a delicious food, which not only acts as an aphrodisiac. Scientific studies affirm that an imbalance of zinc and copper in the body positively correlates with states of anxiety and stress, as it seems to be responsible for the decrease in levels of neurotransmitters such as norepinephrine, essential for adaptation to stressful situations.


A higher amount of copper and a decrease in zinc in the body can lead to symptoms of anxiety.

Oysters have a large amount of zinc, so it is essential to level the amount of this mineral with respect to copper and, therefore, they become a great anti-stress food.

6. Peppers

We usually associate vitamin C with oranges; however, some other fruits or vegetables contain more, such as strawberries or peppers.

Red bell peppers have twice the amount of this vitamin as oranges.

A study showed that subjects who took high doses of vitamin C before doing highly stressful activities showed lower blood pressure and their body recovered more quickly from the aftermath of stress and the action of cortisol.

According to the director of the study, Elizabeth Somer, “diets rich in vitamin C reduce cortisol levels in the body and help people cope with stressful situations.”


7. Turkey

Turkey is one of the foods with the highest content of tryptophan, the precursor of serotonin. Therefore, it favors a positive state of mind.

Studies suggest that this amino acid helps individuals feel calmer and may reduce anxiety, so it can be helpful during times of stress.

8. Salmon

Salmon is a very popular fish today for its high content of healthy omega 3 fats, especially DHA , which is short for docosahexaenoic acid.

A study that was published in the journal Brain, Behavior and Immunity , showed that those who took omega 3 supplements (containing DHA and EPA) for 12 weeks reduced their anxiety by up to 20%.

Experts recommend consuming salmon at least twice a week due to its many health benefits.

9. Walnuts

Like salmon, walnuts also contain omega 3 fatty acids, and therefore provide similar benefits.


In addition, it contains a large amount of B vitamins , which are depleted in cases in which the person leads a stressful lifestyle.

The B vitamins keep our neurotransmitters working at a high level of efficiency and help us manage the fight-and-flight stress response.

10. Oats

Oatmeal is a very healthy cereal that usually requires some cooking time. It favors the synthesis of serotonin in the brain and, therefore, helps to improve the mood.

Research published in the Archives of Internal Medicine ensures that people who consumed complex carbohydrates such as oats feel emotionally calmer, as hyperglycemia can have a negative influence


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