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When stress is unresolved, prolonged or too overwhelming, it can KILL YOU, even if you are unaware of it, which is most of the time. There are many ways and approaches to reduce the negative impact of stress on our health. One of them is the correct selection of food. A bar of chocolate or an ice cream may sweeten our mood for the moment, but in the long term they can cause major damage and make us even more prone to stress. Geise, a registered dietitian and a spokesperson for American Dietetic Association, says: “Sugar causes your blood sugar to spike and then fall quickly, which can make your energy level dip. Then you’re low energy and stressed and that’s not a good picture.”

If you eat the right food, you’ll find it easier to manage stress and make healthy food choices.

Nuts are amazing stress fighters thanks to high levels of vitamins B and E, magnesium, zinc and healthy oils. The magnesium in almonds can be especially calming. Nuts can also stave off hunger and regulate your blood sugar when you can’t sit down for a balanced meal.  Vitamin E is an antioxidant that works to blast those stress-causing free radicals.

Green vegetables like asparagus, broccoli and spinach are full of B vitamins that are essential to regulating your emotions, fighting off depression and lowering anxiety levels. These vegetables are also low in calories and best steamed.

Fatty fish is a good choice. Oily fish (like tuna or salmon) contain several B vitamins, including B6 and B12, Omega 3 fatty acids and help the body produce serotonin (a key neurotransmitter) and regulate stress hormones like cortisol.  You only need to have 2-3 servings per week.

Blueberries are very rich in antioxidants and offer a high-fiber, low-calorie fruit option that is also rich in stress-fighting vitamin C. The same applies to other berries like strawberries, currants, etc.

Fruits like kiwi, mango, grapefruit and orange have the popular vitamin C antioxidant which not only helps you fight colds but also can lower tension. The FDA recommends 60 milligrams of vitamin C a day, but studies suggest the number should be more like 200 milligrams daily.

Papaya is a delicious source of vitamins A and C and also contains folate, a nutrient shown to be a key in fighting depression.

Beef contains high levels of zinc, iron, and B vitamins, which are also known to help stabilize your mood. Beef frequently is demonized when it comes to a balanced diet, but eaten in healthy doses, it can be a wonderful stress-breaking main course option.

How you prepare your food can make a difference in how your body handles stress as well. Try to avoid oils with high-fat contents and skip trans-fats altogether.

Also read: Stress Management: Tips to Reduce Your Stress at Work

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