What foods can be included in diet to enhance resistance towards stress. Foods contain a variety of nutrients which helps in their own way to make body healthy. Similarly, food we eat affect ones mind too. Eat right kind of food will not only improve resistance to stress, but also make you feel good and calms the mind.
Vitamin and minerals required to beat stress
1. Vitamin B Complex
Vitamin B1 is essential for blood sugar control.
It has major impact on stress and anxiety.
Vitamin B3 plays key role in serotonin synthesis.
It is also important for many enzymatic processes.
Vitamin B5 is important for adrenals function and
Folic acid and Vitamin B12 plays key role in anxiety, stress
Foods rich in Vitamin B complex
2. Magnesium and calcium
Magnesium is also known as calming mineral.
It nourishes the nervous system.
It helps to prevent anxiety, fear, nervousness, restlessness and irritability.
It helps to protect heart and arteries under stressful situations.
Studies has shown, taking magnesium along with vitamin B6 helps to alleviate anxiety, stress related problems.
Intake of magnesium and calcium at bed time will help to sleep better.
Adding Epsom salt in to warm bath will help to absorb magnesium through skin cells.
Adding few drops of lavender essential oil into that warm bath will help to sleep even better.
Foods rich in magnesium
Dark green leafy vegetables like spinach, kale and chard, contains plenty amount of magnesium as well as Vitamins B.
Whole, unrefined grains like oats, buckwheat and quinoa also contains both magnesium and Vitamins B.
Fish (especially halibut, cod and salmon),
Nuts and seeds
Herbs which are rich in magnesium
Try chamomile, dandelion, peppermint or sage herbal tea.
Try making a salad using fresh parsley, nettles and dandelion.
Add fennel seed, fenugreek, paprika, parsley and cayenne while cooking.
Foods rich in Calcium
Many high-magnesium foods are also a good source of calcium, especially
Turnip greens Mustard greens Collard greens Green beans Sea vegetables
Other sources of calcium include Dairy products Sesame seeds Broccoli Celery Cinnamon
Herbs which rich in calcium
Basil Thyme Rosemary Oregano Dill Peppermint
3. Vitamin D
Vitamin D is a fat-soluble vitamin that is found in eggs and fatty fish such as salmon ad mackerel (and cod liver oil).
Human boody can also make its own vitamin D after exposure to ultraviolet rays from the sun.
Vitamin D is also related to stress, anxiety and depression problem.
Vitamin D is also important for immunity, bone health and heart health.
It helps to protect against cancer too.
4. Omega-3s and Omega-6s
Intake of Omega-3s and Omega-6s fatty acid is effective for alleviating stress, anger, anxiety and depression.
Food sources include oil fish, such as salmon,sardines, flaxseeds and primrose oil.
L-theanine is an amino acid found in tea and has a calming effect.
It helps to reduces physiological responses to stress.
It also raises levels of GABA, the calming neurotransmitter.
It also offer protection against environmental neurotoxins.
Foods Rich in Theanine
Bay bolete mushrooms
Apart from these include antioxidants such as vitamins A, C, and E which will provide protection against free-radical damage.
Free-radical formation increases when our bodies are stressed.
Although free-radicals are normal by-products of cellular metabolism, free radicals can also result from exposure to pollution, smoking, alcohol consumption, and eating foods high in fat. Adding these antioxidants to daily diet will also provide great relief.