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By J. C./ Photo by Malidate Van on

Long-term stress is common today. Whether dealing with a pandemic that never seems to end or coping with tough situations at a personal level, lingering stress and anxiety can meet people at every corner of their lives. 

Of all the stress relievers, eating is the simplest one. Fill your day with the following foods for breakfast, lunch, snacks, and dinner, and then you will see your stress level reduced over time and your vitality back. 

1. Fermented foods: Lactoferrin and bioactive peptides

A research found that microbes in the intestines are linked to depression and anxiety. Fermented foods contain lactoferrin and bioactive peptides that may act upon the gut microbiome and lead to better mental health. 

Kimchi, sauerkraut, fermented soy products, and yogurt are all part of the fermented food

Besides, Lactobacillus and Bifidobacteria, found in yogurt, have positive effects on the brain and mood. 

2. Black currants: Vitamin C 

Evidence showed that Vitamin C may reduce the level of cortisol, a stress hormone in the human body. 

According to Food Fact, a nutrition guide, black currants top the Vitamin C chart, with 90 g of the fruit containing 200 mg of Vitamin C. 

Cauliflower, guava, berries, and green peppers also have high amounts of Vitamin C that help lower stress hormones.  

3. Nuts: Selenium, magnesium, etc 

Nuts, especially Brazil nuts, cashew, walnuts, and pumpkin seeds, have selenium, magnesium, and a lot of minerals and vitamins that are useful in relieving stress and anxiety. 

4. Dark chocolate: Tryptophan 

People do not love chocolate for no reason. Chocolate stimulates the release of endorphins that produces analgesia. Meanwhile, it has tryptophan, a precursor of serotonin known as “happy chemical.” 

Choose dark chocolate with at least 70 percent of cocoa as too much sugar can cause you to become agitated, adding to your strain. 

5. Fatty fish: Omega-3 and Vitamin D 

Fatty fish, such as salmon, tuna, and mackerel are rich in omega-3. A study found that people who took high doses of omega-3s (up to 2,000 mg a day) appeared to have reduced their anxiety the most. 

The flesh of fatty fish has a high level of Vitamin D. Lack of Vitamin D has been associated with depression, said researchers.  

6. Milk: Calcium  

A study linked low dietary calcium with depression, especially in middle-aged women. A glass of milk, which contains calcium, is one of the quickest ways to ease anxiety. 

If you do not consume dairy products, eat leafy greens, soy-based foods, and sardines to add calcium to your body and relieve stress.

7. Eggs: Tryptophan and Vitamin D 

Eggs are packed with tryptophan, associated with the serotonin production– the “happy chemical” that we just mentioned. Besides, egg yolk is rich in Vitamin D that helps regulate moods. 

8. Banana: Potassium 

Foods with potassium help reduce depression, said a study. And bananas are known for their potassium nutrient. Alternatively, you can choose tomatoes, potatoes, and beets to boost your body’s level of potassium and fend off bad moods. 

All foods are a gift of the earth. Just because a food item is not listed above does not mean it would not cheer you up. Explore all kinds of natural foods. Perhaps you will come up with a stress-fighting food list of your own. 

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