What supplements or foods assist high stress and anxiety?

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What supplements or foods assist high stress and anxiety?

In a society that always wants to go faster, our body and our mind suffer the harmful effects of stress. And if serenity began on the plates? Some foods can help reduce anxiety and reduce stress and fatigue. Here are 7 foods to focus on during the nervous period.

1. The chocolate

This is news that will delight the most greedy. Know that cocoa is the anti-stress food par excellence. Prefer cocoa beans that concentrate a maximum of magnesium but also the dark chocolate that contains them. Magnesium is essential for many functions of the body, it particularly preserves the nervous and muscular balance. Cocoa also contains phenylethylamine, which stimulates neurotransmitters, increases mental activity and acts on the hormone that regulates our mood. Regular consumption of chocolate helps to lower the level of cortisol, a highly secreted hormone in times of stress.

In the kitchen:  To consume sparingly, a handful of beans or two squares of chocolate a day are enough to enjoy its benefits. Choose dark chocolate with a minimum of 70% cocoa, organic and fair trade ideally. In a salty version, chocolate can be combined with original recipes such as zucchini, walnut and chocolate cake.

2. The banana

 

Banana is the fruit that provides the most energy, vitamins (including vitamin B that acts favorably on the nervous system) and minerals (such as potassium that promotes concentration). It helps to regulate our mood. The banana also contains tryptophan, a protein that the body turns into serotonin. The latter has a role close to hormones and regulates mood as well as emotionality.

In cooking: The banana is a fruit allied sports, to eat as is or smoothie. Easy to transport and consume, banana is one of the most effective fruits to knock out stress and anxiety.

3. Honey

 

Since forever, bees are true allies thanks to their nectar. Indeed, the honey they produce has soothing virtues that can act on our mood in a positive way. Honey, especially linden honey, has the power to calm the entire nervous system thanks to the trace elements it contains (potassium, calcium, manganese) that help fight against stress. Royal jelly is also effective for fighting fatigue and transient depression.

In the kitchen: Sweet your evening brew with good organic honey to spend a quiet and soothing night. Natural anti-stress night guaranteed!

4. Wholegrain cereals

 

Wholegrain cereals are found everywhere and in all forms: rice, oats, millet, spelled, quinoa … Rich in complex carbohydrates, they allow us to provide energy throughout the day without a rise in blood sugar levels. blood sugar). These are low glycemic index (GI) carbohydrates that, when consumed, lead to the production of amino acids by our body. The latter (tryptophans) increase the production of serotonin, a neurotransmitter with a calming effect. Vitamin B contained in whole grains also contribute to the balance of our mood and regulates stress.

In the kitchen:  Prefer whole grains that provide much more nutrients than white cereals and therefore refined. Whole grains have been proven to contribute to longevity and reduce cancer risk. To reduce cooking time, soak them overnight.

5. Nuts and other oilseeds

 

To consume all year long and especially during the winter, oleaginous fruits provide energy in the form of fatty acid and proteins. Rich in iron and fiber, nuts are foods with many benefits for the body including the prevention of physical and psychological stress. Antioxidants, vitamin E or the omegas 3 they contain act favorably on our body. Omega-3s and vitamin E mediate the brain system while phytosterols play an important role in cardiovascular health and therefore stress. A handful a day helps to provide the necessary nutrients to reduce the harmful effects caused by stress.

In the kitchen:  Color your meals with various varieties of nuts (cashew, almonds, macadamia, pecan) but also with hazelnuts, almonds and pistachios. The choice is vast! In your salads, soups or desserts, they get married perfectly. A handful of snacks can provide energy without extra calories, if one does not exceed a dozen almonds or hazelnuts a day. It is a healthy and nutritious snack for children and  athletes .

6. Oily fish

 

Oily fish are packed with omega-3, the essential fatty acid that needs to be supplied by our diet. These slow down the rate of cortisol and have a positive effect on the emotional balance. Consuming oily fish (salmon, sardines, tuna, eel, mullet, mackerel, anchovies …) several times a week is enough to absorb a sufficient amount of vitamin B, effective against stress and fatigue.

In the kitchen: Replace the meat with fatty fish which are very satisfying foods. Cooked on a griddle, in a pressure cooker, in foil or in court bouillon, the oily fish is a real treat! Prefer MSC-certified fish (sustainable fishing) whose fishing technique preserves fish stocks and the marine ecosystem. Attention, big fish at the top of the food chain (tuna and salmon) contain more oranic pollutants such as heavy metals, prefer the smaller fish (mackerel, sardines).

7. Green vegetables

 

Green vegetables such as spinach, broccoli, cabbage or watercress are also real anti-stress foods. They are essential to our diet for their richness in vitamins and minerals (magnesium, iron, calcium). They compensate for nutrient losses during stress peaks.

In the kitchen: Raw or cooked, you can eat green vegetables in all their forms. To be included in every meal for an iron health!

 

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