The Best Foods To Relieve Stress

Written by Daisy Whitbread
BSc (Hons) MSc DipION

Medically Reviewed by
Dr. Thomas Kutner

• 1. Soya Foods
  

  Soya is a top dietary source of tryptophan, from which the "happy hormone" serotonin is manufactured. Including foods that are high in tryptophan will ensure your body has the building blocks to produce adequate serotonin. One study suggests that eating tryptophan-enriched cereal for 3 weeks raised serotonin levels, improved mood, and reduced anxiety in elderly subjects (4). Other good sources of tryptophan include nuts, seeds, chicken, turkey, fish, beans, and eggs.
  Nutrition Facts for Boiled Soybeans (Edamame).
• 2. Blueberries
  

  Blueberries are rich in flavonoids, which stimulate the production of nitric oxide, a natural substance that causes blood vessels to relax. This can improve blood flow and oxygen delivery to the brain and has been shown to enhance cognitive function and health (5). Flavonoids also support blood sugar balance for stable energy levels and mood and blueberries are high in vitamin C, which is needed for supporting the body's stress systems.
  Nutrition Facts for Blueberries.
• 3. Cocoa
  

  Cocoa contains a substance called phenylethylamine (PEA), which is the neurotransmitter (brain chemical) released when we fall in love, leading to feelings of pleasure, emotional well-being, and even bliss (6). Various studies have observed immediate improvements in mood after eating chocolate (7,8). Cocoa is another top source of flavonoids for supporting brain health and function (5) and is rich in magnesium, which helps promote relaxation. Despite the immediate stress-relieving benefits, overconsumption of chocolate or long-term use of chocolate is unlikely to relieve stress in the long term (8). Eat chocolate in moderation when coping with chronic stress.
  Nutrition Facts for Dark Chocolate (70-85% Cocoa).
• 4. Chamomile Tea
  

  Traditionally used for centuries as a remedy for anxiety, chamomile contains a substance called apigenin with mild anti-anxiety and sedative properties that bind to the same receptors in the body as sedative drugs, but it is completely natural (9). One study found improvements in anxiety and mood in people with mild to moderate generalised anxiety disorder, following 8 weeks of chamomile extract (10).
  Nutrition Facts for Beverages, tea, herb, brewed, chamomile.
• 5. Whole Grains
  

  A diet rich in whole grains such as oats, brown rice, and wholewheat pasta helps stress-prone people cope better with stressful situations according to a Dutch study (11). These foods contain complex carbohydrates and vitamin B3, which play and important part in the creation of the "happy hormone" serotonin. Whole grains are also high in fiber which feeds good bacteria living in the gut, which subsequently benefits mental health (see below).
  Nutrition Facts for Cooked Brown Rice.
• 6. Oily Fish (Salmon)
  

  Oily fish are rich in the omega-3 fats DHA and EPA, vital for a healthy brain and nerve function, and to help balance emotions. Low levels of omega-3s have been reported in people with anxiety and some studies have found supplements have the potential to reduce some of the symptoms of anxiety (12). Higher fish consumption is also linked with a reduced risk of depression (13). Oily fish is the best dietary source of vitamin D, which helps promote a positive mood, especially in winter (14).
  Nutrition Facts for Cooked Atlantic Salmon (Farmed).
• 7. Nuts
  

  Nuts are rich in magnesium, which stimulates the release of a neurotransmitter called GABA in the brain that calms the nervous system and the mind (15). Magnesium is beneficial for various stress-related health conditions such as restless leg syndrome (16), migraine (17), and headaches (18). Nuts and seeds are also a source of tryptophan for serotonin production and walnuts, chia, hemp, and flax seeds are a source of plant-based omega-3s.
  Nutrition Facts for Brazilnuts.
• 8. Probiotic Foods
  

  The gut bacteria or "microbiome" influence psychological health via the gut-brain axis, which is a two-way communication between the gut and the central nervous system. A 2016 meta-analysis (a large study, pooling the results of many studies) found that probiotic supplements reduced symptoms of stress, depression, and anxiety in healthy people (19). Fermented foods containing natural probiotics include live yogurt, kefir, sauerkraut, kimchi, kombucha, and some artisan cheeses.
  Nutrition Facts for Non Fat Yogurt.
• 9. Turmeric
  

  A recent 2021 study found that turmeric extract improved mental health and mood disturbance in overweight, but otherwise healthy people. Mental health scores improved and negative mood, anger, and hostility were all reduced after 12 weeks (20). Turmeric is well known to have anti-inflammatory properties and this is believed to be the reason for these effects. Low-grade, chronic inflammation is believed to be associated with many health problems, including depression and other mental health conditions (21,22,23).
  Nutrition Facts for Ground Turmeric.
• 10. Green Vegetables
  

  Green vegetables such as broccoli, spinach and kale are high in several nutrients that benefit the nervous system, including magnesium, folate, fiber, B vitamins, iron, and vitamin C. Magnesium deficiency has been linked with psychological stress (24) and supplements have shown benefits for anxiety sufferers (25). Low folate levels have been linked with depression (26,27). Both iron and B vitamins are required for energy production in the body and a lack can lead to fatigue and low mood.
  Nutrition Facts for Cooked Broccoli (Boiled, Drained).
• 11. Guavas
  

  Guavas are a top source of vitamin C, which has been shown to reduce stress hormone levels. One study gave healthy adults vitamin C supplements for 2 weeks and then gave them a stress test (involving public speaking and mental arithmetic). They experienced smaller elevations in blood pressure, had lower anxiety scores and their stress hormone levels returned to normal more quickly after the test compared with the placebo group (28). Other top sources of vitamin C include kiwifruit, red peppers, citrus fruit, strawberries, papaya, and broccoli.
  Nutrition Facts for Guavas.

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