Although periodic seizures of stress are difficult to avoid, chronic stress can seriously affect your physical and emotional health. In fact, it can increase the risk of states such as heart disease and depression. Interestingly, certain products and drinks can take stress. Here are 18 stress products and drinks that can be added to their diet:
Match
This bright green tea powder is popular among health lovers, because it is rich in L-Theean, a non-tech amino acid, which has powerful sleeping bags. The match is the best source of this amino acid than other types of green tea, as it is made of green tea leaves grown in the shade. This process increases the content of certain compounds, including L-Thean. Studies both in humans and animals show that the match can reduce stress if it has a fairly high L-theean content and low caffeine content. For example, during a 15-day study of 36 people every day ate a cookie containing 4.5 grams of match powder. They experienced significantly reduced activity of the stress of alpha-amylase saliva compared with the placebo group.
The match is made of green tea leaves grown in the shade
Photo: unsplash.com.
Swiss mangold
Swiss mangold is a leaf green vegetable, which is rich in nutrients to deal with stress. Only 1 cup (175 grams) of the cooked mangold contains 36% of the recommended magnesium rate, which plays an important role in the reaction of your body into stress. The low level of this mineral is associated with such conditions such as anxiety and panic attacks. In addition, chronic stress can exhaust magnesium reserves in your body, which makes this mineral especially important when you are in a state of stress.
Sweet potato
The use of solid-rich in nutrients of carbohydrate sources, such as sweet potatoes, can help reduce the level of cortisol stress hormone. Although the level of cortisol is strictly adjustable, chronic stress can lead to cortisol dysfunction, which may cause inflammation, pain and other side effects. 8-week study involving women with overweight or obesity showed that those who adhered a diet rich in solid, rich nutrients of carbohydrates, the level of cortisol in saliva was significantly lower than those who adhered to the standard American high-content diet refined carbohydrates. Sweet potatoes are a solid product that is an excellent choice of carbohydrates. They are rich in nutrients, which are important for the reaction to stress, such as vitamin C and Potassium.
Kimchi.
Kimchi is a fermented vegetable dish, which is usually prepared from Napa Cabbage and Dicon, varieties of radish. Fermented products, such as Kimchi, are rich in useful bacteria, called probiotics, and rich in vitamins, minerals and antioxidants. Studies show that fermented products help reduce stress and anxiety. For example, in a study with the participation of 710 young people, those who ate fermented products have more often experienced fewer symptoms of social anxiety. Many other studies show that supplements with probiotics and products rich in probiotics, such as Kimchi, have a beneficial effect on mental health. It is probably due to their interaction with intestinal bacteria that directly affect your mood.
Artichoka
Artichokes are an incredibly concentrated source of fiber and especially rich in prebiotic, type of fiber that feeds useful bacteria in the intestine. Animal studies show that prebiotics, such as fructoligosaccharides (FOS), which are concentrated in artichokes, can help reduce stress levels. In addition, one review demonstrated that people who ate 5 or more grams of prebiotics per day have improved the symptoms of anxiety and depression, as well as a high-quality diet rich in prebiotics, can reduce the risk of stress. Artichokes are also rich in potassium, magnesium and vitamins C and K, which are necessary for a healthy reaction to stress.
Meat Sub-products
Meat Sub-products, including the heart, liver and kidney of animals such as cows and chickens, are an excellent source of group B vitamins, especially B12, B6, riboflavin and folic acid, which are necessary for stress control. For example, B vitamins B are needed for the production of neurotransmitters, such as dopamine and serotonin, which help to adjust the mood. Additives of group vitamins in or eating such products like meat substrates can help reduce stress. Review 18 studies on adults showed that vitamin B additives reduce stress levels and significantly improve mood. A total of 1 slice (85 grams) of the beef liver provides more than 50% of the daily rate of vitamin B6 and folic acid, more than 200% of the daily rate of riboflavin and more than 20% of the daily rate of vitamin B12.
Eggs
Eggs are often called natural polyvitamins due to their impressive nutrient composition. One-piece eggs are rich in vitamins, minerals, amino acids and antioxidants necessary for a healthy reaction to stress. One-piece eggs are especially rich in choline - nutrient, which in large quantities is contained only in some products. It was shown that choline plays an important role in brain health and can protect against stress. Animal studies show that choline additives can help in reaction to stress and improve mood.
Mollusks
Mollusks, including mussels and oysters, are rich in amino acids, such as Taurine, which was studied for its potential properties that increase the mood. Taurine and other amino acids are necessary for the production of neurotransmitters, such as dopamine, which are necessary to regulate the stress reaction. In fact, studies show that Taurine can have an antidepressant effect. Mollusks are also rich in vitamin B12, zinc, copper, manganese and selenium that can help improve mood. The study conducted with the participation of 2089 adults of the Japanese associated the lowest consumption of zinc, copper and manganese with the symptoms of depression and anxiety.
Cherry Powder Azerola.
The acerol cherry is one of the most concentrated sources of vitamin C. It contains 50-100% more vitamin C than in citrus, such as oranges and lemons. Vitamin C is involved in the reaction to stress. Moreover, a high level of vitamin C is associated with increased mood and a decrease in depression and anger. Although the cherries of acerol can be consumed in a fresh form, they are very perishable. Thus, they are most often sold in the form of a powder that can be added to food and drinks.
Fat fish
Fat fish, such as mackerel, herring, salmon and sardines, incredibly rich in omega-3 fats and vitamin D - nutrients that help reduce the level of stress and improve the mood. Omega-3 is important not only for the health of the brain and mood, but can also help your body cope with stress. In fact, low consumption of omega-3 is associated with increased anxiety and depression among the population of Western countries. Vitamin D also plays an important role in regulating mental health and stress. Low levels are associated with an increased risk of anxiety and depression.
Parsley
Parsley is a nutritious grass that is rich in antioxidants - compounds that neutralize unstable molecules, called free radicals, and protect against oxidative stress. Oxidative stress is associated with many diseases, including mental disorders, such as depression and anxiety. Studies show that a diet rich in antioxidants can help prevent stress and anxiety. Antioxidants can also help reduce inflammation, which often has people with chronic stress. Parsley is especially rich in caroteninoids, flavonoids and essential oils that have powerful antioxidant properties.
Blueberry
Blueberry has a number of health advantages, including improved mood. These berries are rich in flavonoid antioxidants, which have a powerful anti-inflammatory and neuroprotective effect. They can help reduce inflammation associated with stress, and protect the cell damage from stress associated with stress. Moreover, studies have shown that the use of products rich in flavonoids, such as a blueberry, can protect against depression and improve your mood.
These berries are rich in flavonoid antioxidants, which have a powerful anti-inflammatory and neuroprotective effect.
Photo: unsplash.com.
Garlic
Garlic is rich in sulfur compounds that help increase glutathione levels. This antioxidant is part of the first line of protection of your body from stress. Moreover, animal research shows that garlic helps to fight stress and reduce the symptoms of anxiety and depression. Nevertheless, additional research is needed.
Sesame pasta
Tahini is a rich spread made from sesame seeds, which are an excellent source of amino acid L-tryptophan. L-tryptophan is the predecessor of neurotransmitters regulating mood, dopamine and serotonin. Compliance with high trotophan diet can help improve mood and facilitate the symptoms of depression and anxiety. In a 4-day study with the participation of 25 young people with a high content of tryptophan led to improved mood, a decrease in anxiety and a decrease in depression symptoms compared to a low-content diet of this amino acid.
Sunflower seeds
Sunflower seeds are a rich source of vitamin E. This fat-soluble vitamin acts as a powerful antioxidant and is necessary for mental health. Low consumption of this nutrient is associated with a change in mood and depression. Sunflower seeds are also rich in other nutrients that reduce stress, including magnesium, manganese, selenium, zinc, group B and copper vitamins.
Broccoli
Cruciferous vegetables, such as broccoli, are known for their health benefit. The diet rich in crushing vegetables can reduce the risk of certain types of cancer, heart disease and mental disorders, such as depression. Cruscle vegetables, such as broccoli, are one of the most concentrated sources of some nutrients, including magnesium, vitamin C and folic acid, which, as proven, are struggling with depressive symptoms. Broccoli is also rich in sulforafan - sulfur compound, which has neuroprotective properties and can reassure and antidepressive effect. In addition, 1 cup (184 grams) of the cooked broccoli contains more than 20% of the daily rate of vitamin B6, the higher consumption of which is associated with a lower risk of anxiety and depression in women.
Nut.
Nut is rich in vitamins and minerals fighting with stress, including magnesium, potassium, vitamins of B, zinc, selenium, manganese and copper. These delicious beans are also rich in L-tryptophan, which is necessary to your body to develop neurotransmitters governing mood. Studies have shown that a diet rich in vegetable proteins, such as nuts, can help improve brain health and improve mental performance. In a study involving more than 9,000 people, those who adhered to a Mediterranean diet rich in vegetable products, such as legumes, experienced a better mood and less stress than those who followed a typical Western diet rich in processed products.
Chamomile tea
Chamomile is a medicinal plant, which from ancient times was used as a natural means for removing stress. It has been shown that its tea and extract contribute to a calm sleep and reduce the symptoms of anxiety and depression. 8-week study with the participation of 45 people with alarming showed that the reception of 1.5 grams of chamomile extract reduces the level of cortisol in saliva and improves the symptoms of anxiety.