Reflect and Nourish

Stress is an inevitable part of life, but if we nourish our bodies with nutritious foods, we can put ourselves in a better position to be able to effectively manage stress.

With that being said, here are some foods you can incorporate into your diet to support balanced moods:

1. Leafy green vegetables

Leafy green vegetables are high in stress-reducing nutrients and plant compounds like vitamin C, carotenoids, and magnesium, according to Healthline.

Magnesium in particular plays a crucial role in managing your stress levels, so eating magnesium-rich food such as green vegetables may help you reduce stress. 

To add these nutrient-rich greens into your diet, try having a bed of greens be your base for lunch. They could form the base of your salad or sandwich, and then you can add whatever toppings you like!

2. Berries

According to a 2022 study, people with the highest berry intake had 16%, 25% and 27% lower odds for lack of joy, worries, and tension, respectively, according to Healthline.

Diets rich in berries also promote higher levels of optimism and reduced symptoms of psychological distress and depression. 

Berries’ high Vitamin C content helps return the body’s blood pressure and cortisol levels to normal after they have peaked, according to Allina Health.

To incorporate more berries into your everyday meals, try adding them to oatmeal or yogurt for breakfast, including them as a side at lunch, or even having them with dessert after dinner.

3. Foods high in Omega-3 fatty acids

Omega-3 rich foods such as fatty fish, avocados, walnuts, chia/flax seeds,  and more help reduce inflammation (which can be a driving force for anxiety), according to Cleveland Clinic.

One 2021 study published in the journal of Molecular Psychiatry found that a group of people who took 2.5g of Omega-3 supplements (EPA and DHA) daily showed lower cortisol levels and higher levels of “protective compounds” that act as a buffer during stressful times, compared to the placebo group.

To add more Omega-3 fatty acids to your diet, try having a handful of walnuts as a snack, and always keep walnuts, chia seeds, flax seeds, etc in stocked in your pantry.

4. Yogurt

Foods like Greek yogurt and non-dairy alternatives contain probiotics, according to Cleveland Clinic. These probiotics support your gut microbiome, and good gut health can help lower your stress levels.

When picking yogurt, choose plainer varieties, as these tend to be low in unneeded additives.

These are just a few foods that can foster a greater sense of calm into your life. As with everything, it’s your overall diet, along with other biological and lifestyle factors, that contribute to how you feel. 

Are there any foods I didn’t mention on this list that you recommend? Let me know in the comments below!