Stress is a health problem that often comes to people who have a lot of activities and workloads in their lives. Stress can sometimes cause serious physical or mental health problems, which are characterized by chronic stress. Such conditions can put you at risk for diseases such as heart disease and depression.
Stress is dangerous, so it is important for everyone to get rid of it. Fortunately, there are several healthy foods and drinks that can relieve stress. For those who want to taste these foods, we have collected 18 types of stress-relieving foods and drinks. If you often feel stressed, just try the following foods:
1. Matcha powder
The matcha powder is a green tea powder which is very popular among fitness enthusiasts. Matcha is rich in L-theanine.
Drinks high in L-Theaine and low in caffeine are said to be able to relieve stress. However, if the caffeine is higher than L-theanine, it cannot relieve stress.
Matcha is a high source of amino acids among various types of green tea. This is because matcha is green tea grown in the shade. Planting like this causes a high content of L-Theanine compounds.
A study on 36 people for 15 days. They consume a cake containing 4.5 grams of matcha powder every day. It was found that they experienced a significant reduction in the stress marker alpha-amylase saliva when compared to taking a placebo.
2. Swiss chard
Next, a stress relieving food is Swiss chard. These are green leafy vegetables that are loaded with stress-fighting nutrients.
1 cup of cooked Swiss radish contains about 36% of the recommended magnesium. These nutrients are important for the body in fighting body stress. If the body is low in minerals, then the body has a high potential for panic attacks and stress. It should be noted that chronic stress can deplete the mineral content in the body. So this mineral is very important for the body to reduce stress.
3. Sweet potatoes
Sweet potatoes are not only delicious but also rich in nutrients. One of the important nutrients in sweet potatoes are carbohydrates. It is known that consuming carbohydrate-rich foods such as sweet potatoes can fight the hormone cortisol or the stress hormone cortisol.
While cortisol levels are tightly regulated, chronic stress can cause cortisol dysfunction. This cortisol dysfunction can cause pain, inflammation, and side effects.
An 8-week study of women who were overweight (obese) found that those who ate nutrient-dense carbohydrates had lower levels of salivary cortisol than those who followed a standard American diet high in refined carbohydrates. Sweet potatoes are a whole food that is great at getting a good supply of nutrient-rich carbohydrates. There are many important nutrients in sweet potatoes that are useful for fighting stress, including vitamin C and potassium.
Artichokes are great vegetables because they are rich in concentrated fiber and rich in prebiotics. This is a type of fiber that the good bacteria in the intestines feed on.
There have been animal studies in which prebiotics such as fructooligosaccharides (FOSs), which are present in artichokes, can help reduce stress.
People who eat about 5 grams or more of prebiotics a day have improved symptoms of anxiety and depression. Also, prebiotic-rich foods can reduce stress. Artichokes are not only rich in fiber, but this healthy vegetable also contains many other nutrients such as potassium, vitamin C, magnesium. All of these are essential for the body’s stress response.
Eggs are a nutrient-rich food and are often referred to as a multivitamin food. The eggs are very well known as a healthy food around the world because of their impressive nutritional profile. A natural egg already contains nutrients such as minerals, vitamins, amino acids and antioxidants which are essential for health in responding to stress.
Choline is a nutrient found only in certain types of food and whole eggs contain many of these nutrients. The benefits of choline are to play an important role in brain health. This can provide protection against stress.
There are animal studies, where choline supplements are able to provide improved mood and lower stress levels.
6. Organ meats
B vitamins are essential nutrients in controlling mental stress and anxiety. Organ meats such as liver, heart, animal kidneys, including beef kidneys, chicken kidneys are a pretty good source of B vitamins. Among the B vitamins available are vitamins B12, B6, folate, riboflavin, all of which are very important in controlling stress.
Vitamin B is important for the body in producing neotransmitters. These neotransmitters are like dopamine, and serotonin, whose benefits are to regulate liver pressure.
Eating foods rich in B vitamins as we have already mentioned (eating offal) can help reduce stress. Studies in adults have found that B vitamin supplements can significantly reduce stress levels and are good at improving mood.
85 grams of beef liver provides 50% more of the daily DV for folate, vitamin b6 and more than 200% DV for nutrients such as riboflavin and 2000% DV for vitamin b12.
Kimchi is another stress-relieving food. It is a food that is made by fermentation and is usually made from cabbage and daikon. Kimchi foods are foods rich in beneficial bacteria due to fermentation. These beneficial bacteria are called probiotics. Apart from that, kimchi is also rich in minerals, vitamins and antioxidants. Thus it is stated by healthline.com
Based on research, probiotic-rich fermented foods are great for lowering anxiety and stress levels. In a study involving 710 adult participants, those who consumed this fermented food experienced a decrease in symptoms of social anxiety.
Apart from this study, there are many other studies that show that people who consume probiotics such as kimchi provide beneficial mental health benefits due to interactions with gut bacteria that can directly affect the liver.