8 Foods that Help Manage Stress and Reduce Anxiety

We all experience stress almost daily. Some stressors can be positive, keeping us motivated and focused, but too much stress can weigh on our health and wellbeing. There are countless methods to reduce stress including meditation, exercise, and getting fresh air.

Food also plays an important role in how our bodies handle and react to stress. Certain foods and drinks can help our bodies relax and reduce feelings of anxiety.

Here is a list of eight ingredients to focus on when you are feeling stressed or to proactively keep yourself relaxed:

1. Wild Salmon:

We’ve all heard that omega-3s are good for the brain, and there is population-level evidence that this extends to mood: a pooled analysis of 26 studies covering more than 150,000 people found roughly a 17% lower risk of depression among the highest fish-eaters. That is an association rather than proof of cause, and supplement trials have been much less encouraging — so eat fish because it is good food, not as a treatment. If you are struggling with your mental health, please talk to a doctor.

Wild salmon also brings vitamin D, B12, selenium and magnesium, nutrients the nervous system uses. For how much: the Dietary Guidelines for Americans, 2020–2025 recommended at least 8 ounces of seafood per week in total — about two servings — and the American Heart Association recommends two servings a week at about 3 ounces cooked. Premier Catch makes that easy with pre-portioned, flash-frozen fillets and plenty of recipes on the Premier Catch Kitchen blog.

2. Avocados

Avocados are loaded with B vitamins, potassium, and monounsaturated fatty acids. These healthy fats and potassium both support lowering blood pressure, and the B vitamins help to support the nervous system.
Avocados pair excellently with seafood. You can find countless Premier Catch recipes that include avocado, but here are a few of our favorites! 1. Quick Shrimp and Avocado Salsa, 2. Salmon with Spicy Avocado Feta Salsa, 3. Avocado Ranch Albacore Tuna Dip!

3. Almonds:

Nuts and seeds are total nutrition powerhouses. Almonds in particular are rich in B vitamins, magnesium, and vitamin E which helps boost immunity and fight damage from free radicals. Almonds make a healthy snack between meals, mixed with dried fruit in a trail mix, as well as a great salad topping.

4. Berries:

Berries are considered a “superfood” because they are high in antioxidants and vitamin C. These nutrients protect our immune system and help repair damaged cells. Berries are an easy addition to meals and snacks all through the year by using some fresh and some frozen options.

5. Dark Chocolate:

Eating a little dark chocolate (70% or higher) here and there can be beneficial for your body and spirit. Dark chocolate delivers antioxidants and minerals wrapped in a delicious little package. The darker the chocolate, the higher the antioxidant benefits.

6. Pasture Raised Eggs

Eggs are a perfect protein and have high levels of B vitamins, amino acids, biotin and choline. Great for your muscles, heart, eyes, skin, hair, nails, you name it!

Seafood and eggs make a great combination for breakfast, lunch, and even appetizers. Some of our favorite recipes include 1. Scrambled Eggs with Miso-Butter Salmon, 2. Fried Egg & Tuna Salad Toast, 3. Dungeness Crab Deviled Eggs.

Look for “free roaming” and “pasture raised” on the carton, or get to know your local egg farmer.

7. Probiotics:

There is growing research interest in the connection between gut health and mood, and some trials of probiotics have reported modest reductions in stress and anxiety measures — though the evidence is early and results are mixed. Probiotics have multiple benefits but one of the biggest is their role in assisting with digestion. Foods high in probiotics include natural yogurt, kefir, kimchi, and miso.

8. Herbal Teas:

Lastly, a cup of herbal tea is another great way to reduce stress and ease anxiety. Herbal tea has many benefits including reduced inflammation, immunity boosting properties, and stress alleviation. It is also hydrating!

If you have questions or comments, reach out at info@premiercatch.com or message us on social media @premiercatch.