10 foods that fight stress and boost mental health OR mental health is one of the most critical issues of our time, as the stress and pressure of everyday life affects more and more people.
Although psychological support and lifestyle changes play an important role, nutrition is just as crucial in enhancing mental balance.
Certain foods contain nutrients that directly affect brain function, boosting the production of hormones such as serotonin and dopamine, which help regulate mood and well-being.
In this article, we’ll discover 10 foods that, based on science, can help reduce stress and improve mental health.
By incorporating these foods into your diet, you can support your emotional balance and reduce stress levels. Combine these eating habits with exercise, adequate sleep and positive thinking for an overall better quality of life. Change starts from your plate!
Salmon
Salmon is rich in omega-3 fatty acids, which are known for their anti-inflammatory effects and enhancing brain function. EPA and DHA, found in salmon, help regulate levels of cortisol, the stress hormone. Consume salmon twice a week to reap the maximum benefits.
Dark Chocolate
Dark chocolate contains flavonoids, magnesium and theobromine, substances that help improve mood and reduce cortisol. Prefer chocolate with at least 70% cocoa for best results.
Nuts
Nuts, especially walnuts and almonds, are rich in magnesium, zinc and vitamin E. These ingredients boost serotonin production and reduce inflammation levels associated with stress.
Avocado
Avocado is a superfood rich in healthy fats, B vitamins and magnesium. These nutrients help the nervous system function properly and contribute to mood stability.
Blueberries
Blueberries are full of antioxidants, such as anthocyanins, which fight oxidative stress and boost brain health. A handful of blueberries a day can provide significant protection against the effects of stress.
Yoghurt
Yogurt contains probiotics, which strengthen the gut-brain connection. A healthy gut has been shown to be associated with lower levels of anxiety and depression.
Spinach
Spinach is rich in magnesium, which plays a role in regulating stress levels and improving sleep quality. Include it in your diet through salads or smoothies.
Green tea
Green tea contains L-theanine, an amino acid that helps reduce anxiety and enhance concentration. One cup a day is enough to see results.
Quinoa
Quinoa is an excellent source of plant-based protein and complex carbohydrates, which help stabilize blood sugar levels and, by extension, regulate mood.
Oranges
Oranges, rich in vitamin C, strengthen the immune system and reduce stress hormones. A glass of freshly squeezed juice a day can make all the difference.