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 how omega-3s are amazing for brain health, but did you know it includes emotional health too? According to data from the Seafood Nutrition Partnership, the benefits of seafood include a positive effect on anxiety and depression. Vitamin D, magnesium, and zinc are typically low in people fighting depression, and these nutrients can all be found in fish.
In order to reap the benefits of these omega-3s (especially DHA), the U.S. dietary guidelines recommend eating 8 oz of seafood twice per week. Premier Catch makes eating seafood easy with pre-portioned, flash-frozen filets and tons of delicious recipes on the Premier Catch Kitchen blog!
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!
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.
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.
There is a strong connection between gut health and brain health, and probiotics have been shown to be an effective tool for stress management and lowering anxiety levels through diet. 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!
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