When stress levels rise, it’s completely normal to look for ways to find relief. Although fleeting moments of stress can be unavoidable, prolonged stress can severely impact both your physical and emotional well-being. This ongoing tension may elevate your chances of developing serious health issues, such as heart disease and depression. Interestingly, there are numerous foods and drinks that possess the potential to help alleviate stress. Incorporating these options into your daily meals can be a step towards a calmer, more balanced life.

Here’s a curated list of 18 foods and beverages that can assist in reducing stress and enhancing your overall mood.

1. Matcha Powder

This vibrant green tea powder is increasingly favored by health enthusiasts due to its high concentration of L-theanine, a non-protein amino acid renowned for its remarkable stress-relieving effects. Unlike other varieties of green tea, matcha is derived from tea leaves that are cultivated under shade. This unique cultivation method enhances the levels of beneficial compounds, particularly L-theanine, making it a superior source. Research involving both human and animal subjects indicates that matcha has the potential to alleviate stress, provided its L-theanine levels are sufficiently elevated while keeping caffeine content relatively low.

In a notable study lasting 15 days, 36 participants consumed cookies infused with 4.5 grams of matcha powder daily. Remarkably, they exhibited a significant decrease in the activity of the stress marker salivary alpha-amylase when compared to those in the placebo group.

2. Swiss Chard

Swiss chard, known as chukandar patta in India, is a vibrant leafy green vegetable brimming with nutrients that help combat stress. This versatile green is not only delicious but also incredibly nutritious. For instance, a serving of just 100 grams of cooked Swiss chard provides approximately 20% of the daily recommended intake of magnesium, a vital mineral that significantly influences your body's stress management capabilities

Insufficient magnesium levels have been linked to various issues, including anxiety and panic disorders. Moreover, prolonged stress can lead to a depletion of magnesium reserves in the body, making it even more crucial to ensure adequate intake during stressful times. In Japan, Swiss chard is often incorporated into stir-fries and soups, leveraging its health benefits while enhancing the meal's flavor.

3. Sweet Potatoes

Incorporating whole, nutrient-dense carbohydrate sources like sweet potatoes (shakarkandi) into your diet may play a role in reducing the levels of the stress hormone cortisol. While cortisol levels are generally well-regulated, persistent stress can lead to dysfunction in cortisol production, potentially resulting in inflammation, pain, and various other negative health impacts.

A study conducted over eight weeks involving women with excess weight or obesity revealed that participants who consumed a diet rich in whole, nutrient-packed carbohydrates exhibited notably lower levels of salivary cortisol compared to those adhering to a conventional diet high in refined carbohydrates typically seen in Western countries.

Sweet potatoes serve as a remarkable whole food option, brimming with essential nutrients vital for managing stress responses, including vitamin C and potassium. Their versatility makes them an ideal carbohydrate choice not just in Canada or Australia, but also in Japan and India, where they are enjoyed in various culinary traditions.

4. Kimchi

Kimchi is a traditional fermented vegetable dish predominantly crafted from napa cabbage and daikon (mooli). This vibrant dish, rich in flavor, is not only delightful but also offers a plethora of health benefits. Fermented foods, such as kimchi, are loaded with vital probiotics—beneficial bacteria that support gut health. Moreover, they are high in essential vitamins, minerals, and antioxidants, making them a powerhouse for overall well-being.

Recent studies indicate that consuming fermented foods can significantly help alleviate stress and anxiety levels. Numerous research findings suggest that foods rich in probiotics, including kimchi, have a positive impact on mental health. This beneficial effect is likely attributed to the way these foods interact with gut bacteria, which play a crucial role in influencing mood and emotional health.

5. Artichokes

Artichokes are a remarkable source of fiber, particularly abundant in prebiotics, which are types of fiber that nourish the beneficial bacteria residing in your gut. These nutritious vegetables are known for their numerous health benefits. Research involving animal models suggests that prebiotics such as fructooligosaccharides (FOSs), prominently found in artichokes, may play a role in lowering stress levels. Furthermore, a comprehensive review revealed that individuals consuming 5 or more grams of prebiotics daily reported enhanced symptoms of anxiety and depression. It was also noted that well-balanced diets rich in prebiotics can potentially diminish the risk of experiencing stress. In addition to their prebiotic content, artichokes are loaded with potassium, magnesium, and vitamins C and K, all of which are vital for maintaining a healthy response to stress.

6. Organ Meats

Organ meats, encompassing the heart, liver, and kidneys from animals such as cows and chickens, serve as a remarkable source of essential B vitamins, particularly B12, B6, riboflavin, and folate, all of which play a crucial role in managing stress. These vitamins are vital for the synthesis of neurotransmitters like dopamine and serotonin, which are instrumental in mood regulation. Moreover, incorporating B vitamins through supplementation or consuming nutrient-rich foods like organ meats may contribute to alleviating stress levels. A comprehensive review analyzing 18 studies on adults revealed that B vitamin supplements were effective in reducing stress and significantly enhancing mood.

To illustrate, just one slice (approximately 100 grams) of beef liver provides over 50% of the recommended Daily Value (DV) for vitamin B6 and folate, more than 200% of the DV for riboflavin, and an astonishing over 2,000% of the DV for vitamin B12, making it a powerhouse in nutritional value.

7. Eggs

Often hailed as nature's multivitamin, eggs boast an exceptional nutrient profile that offers a plethora of health benefits. Whole eggs are a powerhouse of essential vitamins, minerals, amino acids, and antioxidants that contribute significantly to a robust stress response.

Notably, whole eggs are particularly abundant in choline (kolin), a vital nutrient found in high concentrations in only a select few foods. Research indicates that choline plays a crucial role in maintaining brain health and may serve as a protective agent against stress-related issues.

8. Shellfish

Shellfish, comprising delightful varieties such as mussels, clams (kakka), and oysters, are rich sources of essential amino acids, notably taurine, which recent research involving rodents has indicated may possess significant mood-enhancing properties. This amino acid, along with others, is crucial for the synthesis of neurotransmitters like dopamine, which play a vital role in regulating our stress responses. Moreover, various studies suggest that taurine may exhibit antidepressant effects, thereby contributing to emotional well-being.

In addition to their amino acid profile, shellfish are abundant in several important nutrients, including vitamin B12, zinc, copper, manganese, and selenium. These micronutrients have been linked to improved mood and mental health. A study conducted among 2,089 adults in Japan found that inadequate intake of zinc, copper, and manganese was correlated with symptoms of depression and anxiety, highlighting the importance of these minerals in maintaining emotional stability.

9. Acerola Cherry Powder

Acerola cherries, known for their vibrant red color, are among the richest natural sources of vitamin C. In fact, they contain 50 to 100% more vitamin C compared to popular citrus fruits such as oranges and lemons (nimbu).

This essential vitamin plays a significant role in the body’s response to stress. Furthermore, elevated levels of vitamin C have been associated with improved mood and a reduction in feelings of depression and anger. Including foods that are abundant in this vitamin can contribute positively to overall emotional well-being.

While acerola cherries can certainly be enjoyed fresh, their highly perishable nature often leads to their availability in powdered form. This convenient powder can easily be incorporated into various foods and beverages, making it an excellent addition to your diet.

10. Fatty Fish

Fatty fish such as mackerel, herring, salmon, and sardines are exceptionally abundant in omega-3 fatty acids and vitamin D, two vital nutrients that contribute significantly to reducing stress levels and enhancing mood. These fish are not only delicious, but they also provide numerous health benefits.

Omega-3 fatty acids, which are crucial for optimal brain function and emotional well-being, can also aid in managing stress effectively. Research indicates that a deficiency in omega-3s is often linked to heightened anxiety and depressive disorders across various populations, including those in Australia and Canada.

Furthermore, vitamin D is essential for maintaining mental health and regulating stress. Insufficient levels of this vitamin can lead to a higher likelihood of experiencing anxiety and depression, highlighting the importance of incorporating these nutrient-rich fish into your diet.

11. Parsley

Parsley is a highly nutritious herb celebrated for its impressive array of antioxidants — natural compounds that combat unstable molecules known as free radicals, thereby offering protection against oxidative stress. This condition is linked to a variety of health issues, including mental health challenges such as depression and anxiety. Research indicates that incorporating a diet abundant in antioxidants can potentially mitigate stress and anxiety levels.

Moreover, these antioxidants play a crucial role in reducing inflammation, a common issue among individuals dealing with chronic stress. Parsley is particularly abundant in carotenoids, flavonoids, and volatile oils, all of which are renowned for their potent antioxidant capabilities.

12. Garlic (Lahsun)

Garlic, known for its distinctive flavor and aroma, is celebrated for its numerous health benefits. Older studies indicated that garlic is rich in sulfur compounds, which may play a role in enhancing levels of glutathione, a powerful antioxidant that acts as a crucial component of your body’s initial defense system against various forms of stress. Despite these findings, more recent research does not categorize garlic as a significant contributor to glutathione enhancement. Instead, a 2019 review highlights that a Mediterranean-style diet, often abundant in garlic, might positively influence glutathione levels.

Furthermore, animal studies have indicated that garlic may aid in alleviating stress and reducing the symptoms associated with anxiety and depression. However, it is essential to note that further human studies are required to fully understand the extent of garlic's effects in this area.

Mastering the Art of Garlic Peeling

Peeling garlic is a simple yet essential skill in the kitchen that enhances the flavor of numerous dishes. This aromatic bulb, known as lahsun in Hindi, is celebrated worldwide for its numerous health benefits and culinary versatility. Whether you're preparing a delectable Indian curry, an Australian BBQ dish, or a Japanese stir-fry, knowing how to effectively peel garlic can save you time and effort.

To begin, take a clove of garlic and place it on a cutting board. Using the flat side of a chef's knife, apply gentle pressure to the clove until you hear a slight crack. This method helps loosen the skin, making it easier to remove. Alternatively, you can separate the cloves and soak them in warm water for a few minutes; this technique can soften the skins and facilitate easier peeling.

For those who love to explore global cuisines, consider using garlic in various forms, such as roasted, minced, or as garlic paste. In Indian cooking, garlic is often combined with ginger to create a flavorful base for many dishes, while in Australian cuisine, it complements grilled meats splendidly. In Japan, garlic can add depth to savory sauces and marinades, elevating the taste of the meal.

By mastering the technique of peeling garlic, you're not only enhancing your cooking skills but also embracing a fundamental aspect of global gastronomy.

13. Tahini

Tahini, a creamy spread crafted from ground sesame seeds (til), is not only delicious but also a powerhouse of nutrition, particularly known for its high content of the amino acid L-tryptophan. This essential amino acid plays a critical role as a precursor to mood-enhancing neurotransmitters such as dopamine and serotonin.

Incorporating foods rich in L-tryptophan into your diet may contribute positively to your mental well-being by potentially improving mood and alleviating symptoms associated with depression and anxiety. A comprehensive review from 2018 highlights that the serotonin produced in the brain originates from tryptophan, indicating a possible connection between the levels of this amino acid and emotional health. However, it is important to note that further research involving human subjects is necessary to fully understand this relationship.

14. Sunflower Seeds

Sunflower seeds stand out as an abundant source of vitamin E, a vital fat-soluble vitamin that functions as a potent antioxidant, playing a significant role in maintaining mental well-being. A deficiency in this essential nutrient has been linked to mood fluctuations and an increased risk of depression. In addition to vitamin E, these nutritious seeds are packed with a variety of other stress-relieving elements such as magnesium, manganese, selenium, zinc, a range of B vitamins, and copper, all of which contribute to overall health and resilience against stress.

15. Broccoli

Cruciferous vegetables, including broccoli (hari gobhi), are celebrated for their extensive health advantages. A diet abundant in these vegetables can significantly reduce your risk of various cancers, cardiovascular diseases, and mental health issues such as depression. Research indicates that these vegetables are among the richest sources of essential nutrients like magnesium, vitamin C, and folate, all of which have been shown to alleviate symptoms of depression.

Broccoli is particularly high in sulforaphane, a sulfur compound recognized for its neuroprotective abilities that may provide calming and antidepressant effects, as suggested by animal studies. However, further research involving human subjects is essential to validate these findings. Moreover, a standard serving of cooked broccoli, approximately 100 grams, contains over 20% of the daily value (DV) for vitamin B6. A higher intake of this vitamin has been linked to a reduced risk of anxiety and depressive disorders among women, highlighting its importance for mental well-being.

16. Chickpeas

Chickpeas, also known as chana in India, are an excellent source of stress-relieving vitamins and minerals including magnesium, potassium, B vitamins, zinc, selenium, manganese, and copper. These delightful legumes are not only nutritious but are also abundant in L-tryptophan, an amino acid essential for the production of mood-regulating neurotransmitters. Research has demonstrated that diets high in plant proteins, such as chickpeas, may enhance cognitive health and boost mental performance. In a study involving over 9,000 participants, those adhering to a Mediterranean diet, which emphasizes plant-based foods like legumes, reported improved mood and reduced stress levels compared to individuals following a conventional Western diet characterized by processed foods.

17. Chamomile Tea

Chamomile is a revered medicinal herb that has been utilized since ancient civilizations for its remarkable ability to alleviate stress. The infusion made from its flowers, along with its concentrated extracts, has been scientifically recognized for fostering restful sleep and alleviating symptoms associated with anxiety and depression.

A notable study spanning eight weeks involving 45 participants suffering from anxiety revealed that a daily intake of 1.5 grams of chamomile extract significantly lowered salivary cortisol levels, leading to marked improvements in anxiety symptoms.

18. Blueberries

Blueberries are renowned for their myriad health benefits, particularly their capacity to enhance mood. These delightful berries are packed with flavonoid antioxidants, which possess remarkable anti-inflammatory and neuroprotective properties, making them a powerful ally in combating stress-related inflammation and cellular damage.

Furthermore, research indicates that incorporating flavonoid-rich foods, such as blueberries, into your diet may provide a protective effect against depression while simultaneously uplifting your mood. This makes blueberries a fantastic addition to meals, whether enjoyed fresh, in smoothies, or as part of a dessert.

The Bottom Line

A wide array of foods is rich in nutrients that can assist in alleviating stress. For example, matcha powder, fatty fish (such as salmon), kimchi, garlic (lahsun), chamomile tea, and broccoli (hari gobi) are just a few examples that may contribute positively to your mood and mental well-being. Ultimately, incorporating a vibrant spectrum of foods, particularly a diverse range of fruits and vegetables, can provide essential antioxidant and anti-inflammatory benefits, thereby enhancing your overall health and quality of life.