9 Foods that help relieve stress & bull; hello healthy

Many people consider eating snacks as a pretty effective way to relieve stress. No wonder many people choose to cover get-together in restaurants fast food or coffee while snacking on coffee shop after a stressful day at the office.

Although delicious on the tongue, not all foods are the best choices to relieve fatigue. Stress hormone levels increase sharply when you are shackled by everyday stress. Cortisol creates the sensation of cravings, and cravings make you feel complaining want to eat foods that are sugary and high in calories. More and more junkfood or other unhealthy food that you consume, mood You can only get worse.

There are a number of healthy foods that you can indulge in snacking to help relieve stress.

Delicious and healthy stress relief foods

The delicious, healthy foods below contain good nutrients that have been shown to provide an energy boost, lower levels of the stress hormone cortisol, and increase levels of "happy" or good mood hormones such as serotonin.

1. Avocado

Avocados are rich in glutathione, a unique compound that specifically blocks the absorption of certain fats in the intestines that cause oxidative damage. This legit green fruit also contains more lutein, beta carotene, vitamin E, and folate than any other fruit.

You can mash the avocado finely and spread it over warm toast, or turn it into a sweet pudding. But remember, even though it is a fruit, avocado counts as fat intake. So, be wise in managing the portions even though these foods can help relieve stress.

2. Berry

Berries are fruits that are rich in antioxidants. The anthocyanin content in blueberries and strawberries is especially useful for sharpening brain cognitive as well as protecting the heart. Berries have also been shown to reduce inflammation, prevent blood cholesterol from oxidizing, and help maintain healthy blood vessels.

But all the fruits of the berry family (including raspberries, blackberries, even tomatoes, bananas, and watermelons) are high in vitamin C, which can fight stress. You can make breakfast berries in the morning by adding them to yogurt, cereal, or oatmeal porridge.

These fruits also contain lots of fiber (about 8 grams of fiber per 100 grams of berries) with relatively low calories so you don't have to worry about increasing your body weight if eaten in large quantities. The high fiber content in berries can also keep you full longer.

3. Oranges

Oranges are a storehouse of vitamin C. Vitamin C has many more benefits, not only boosting the immune system. This vitamin has been shown to be effective in reducing the physical and psychological effects of stress.

The highest levels of vitamin C in the body are found naturally in the adrenal glands, and research shows that stress depletes the body of vitamin C. That is why people who have high vitamin C levels do not show the signs of mental and physical stress that are expected when experiencing acute psychological challenges. What's more, they reported bouncing back from stressful situations more quickly than people with low vitamin C levels in their blood.

There are many varieties of citrus you can try. You can eat oranges in various processed forms to help relieve stress.

4. Cashews

Cashews are rated as the best snack in relieving stress among other types of nuts. This is because cashews contain high levels of zinc, per ounce of cashews can meet 11 percent of your daily zinc needs.

Low zinc levels in the body are associated with high anxiety and a tendency to depression. Since the body does not have the facilities to store zinc reserves, you have to get it every day.

You can snack on them whole, or roughly chop cashews and sprinkle them over the toasted avocado spread. But, limit the portion because cashews are high in calorie content.

5. Oatmeal

The complex carbohydrates from oatmeal help the brain make serotonin, a hormone mood good. Serotonin not only has antioxidant properties, it also creates a calming feeling that helps with stress. Stress can cause your blood sugar to rise, but complex carbohydrates will not contribute to your potential for sudden blood sugar fluctuations.

Various studies have shown that children who eat breakfast with oatmeal have a sharper learning performance throughout the morning. Additionally, beta-glucans, a type of soluble fiber found in oatmeal, are reported to keep you full longer than other grains.

Choose a variety of oatmeal rolled or steel-cut than instant packaging ones. You can mix large portions of oatmeal porridge on the weekends, store it in the refrigerator in a tightly closed container, and warm it every morning before leaving for work as needed. You can also add various kinds toppings fresh fruit and nuts on top.

6. Yogurt

Not many people know that stress can more or less be triggered by bad bacteria that live in the stomach. Research shows that the brain sends signals to the intestines, which is why stress can provoke indigestion symptoms; This signal communication also occurs from the reverse direction.

A 2013 UCLA study of 36 healthy women revealed that consuming the probiotics in yogurt reduced brain activity in areas that deal with emotions, including stress, compared to people who consumed yogurt without probiotics or no yogurt at all. This study is small so more research is needed to confirm the results.

But still it doesn't hurt to snack on yogurt as a way of relieving stress, especially considering that yogurt also contains a number of other important nutrients: protein and calcium.

7. Green leafy vegetables

Green leafy vegetables like spinach or asparagus contain folate which produces dopamine, a brain chemical that stimulates happiness, which helps you stay calm.

A 2012 study in the Journal of Affective Disorders that looked at 2,800 middle-aged and elderly people found that those who consumed the most folate had a lower risk of depressive symptoms than those who ate the least. Another 2013 study from the University of Otago found that college students tended to feel calmer, happier, and more energetic on days they ate more fruit and vegetables.

8. Salmon

Stress can cause anxiety, thanks to the surge in the hormones adrenaline and cortisol. The omega-3 fatty acids in salmon have anti-inflammatory properties that can help fight the negative effects of stress hormones. A 2011 study conducted on medical students, who had many reasons for stress and anxiety, found that daily omega-3 supplements reduced anxiety by up to 20 percent.

A single (3-ounce) serving of wild salmon can have more than two thousand milligrams of omega-3 - twice the daily intake recommended by the American Heart Association for people with heart disease.

9. Dark chocolate

Who said you shouldn't snack cake chocolate when under stress? Research shows that chocolate can reduce levels of the stress hormone cortisol. But, be picky about the type of chocolate.

Dark chocolate, in particular, is known to lower blood pressure which triggers feelings of calm. This dark chocolate also contains more polyphenols and flavonols, two important types of antioxidants, than some fruit juices. You are fine to snack on a few chunks dark chocolate safely as a snack once a week, without having to worry about gaining too much weight.