With holidays looming and a presidential election nigh, autumn could be a season of stress for many.
Experts say the food we consume can lessen the effects of stress by nourishing our bodies with vitamins and minerals.
Researchers have long emphasized the importance of the gut-brain connection — the idea that the gut and brain constantly communicate through an intricate network of nerves and chemical signals.
Dr. Daniel Amen, a brain-imaging researcher in California, says in a TikTok video posted last week, “You have to feed your gut … healthy foods, fiber, colorful fruits and vegetables, and healthy protein in order for your gut to support your brain.”
This week, dietitians shared with HuffPost five dietary staples for stress relief — orange juice, leafy greens, tuna, pumpkin seeds and salmon.
Orange juice
Rise and shine — a glass of OJ gets an enthusiastic thumbs-up from experts for how it can keep oxidative stress in check.
A 2022 study found that drinking 100% orange juice with no added sugar can reduce inflammation and oxidative stress in healthy adults and those at high risk of developing chronic diseases.
Nutrient-rich, one glass of orange juice contains the entire recommended daily intake of vitamin C for most adults.
Leafy greens
Rich in folate and antioxidants, as well as vitamins K, C, A and calcium, leafy greens like kale and spinach are a boon for the brain.
These greens contain tryptophan, an amino acid essential to the formation of serotonin, the “feel-good hormone” that regulates mood and can help prevent anxiety and depression.
Experts recommend aiming for 400 micrograms of folate and 700 to 900 micrograms of vitamin A daily, depending on age and sex.
Tuna
The high amounts of vitamins B6 and B12 in tuna can help reduce stress by increasing the body’s production of serotonin and gamma-aminobutyric acid, a neurotransmitter in the brain that plays a pivotal role in regulating sleep and stress.
According to the Cleveland Clinic, GABA calms the central nervous system, promoting feelings of serenity.
Tamar Samuels, a registered dietitian and the co-founder of Culina Health, told HuffPost, “B12 is critical in nervous system function, and deficiency of this nutrient can even cause nerve damage. Studies have also found that B12 and folate supplementation may help balance stress and regulate mood.”
Pumpkin seeds
Pumpkin seeds are a bonafide superfood and certified stress reliever. Pumpkin seeds and pepitas (the seeds without the shells) contain antioxidants, including flavonoids, phenolic acids, vitamin E and carotenoids. These antioxidants are known to protect cells from disease-causing damage and reduce inflammation in the body.
Pumpkin seeds are also rich in magnesium, a mineral known to help regulate the release of cortisol, promoting feelings of peacefulness and supporting deeper, more restful sleep.
A 1-ounce serving of pumpkin seeds provides around 40% the suggested daily value of magnesium.
Salmon
Salmon is famously rich in omega-3 fatty acids, which are known to reduce inflammation, boost brain function and support serotonin production.
Lauri Wright, a registered dietitian nutritionist and professor at the University of South Florida College of Public Health, told Fox News that salmon is the best fish for overall health. In addition to being protein-packed, the omega-3s in salmon help cardiovascular and brain health.
A 3- to 4-ounce serving of salmon provides nearly all the suggested daily value for omega-3s.
What to avoid
Just as certain foods can inhibit stress, others can amplify it. The two primary culprits? Caffeine and sugar.
According to a report from Cambridge University, caffeine antagonizes adenosine receptors and “is implicated in the exacerbation of anxiety and sleep disorders.”
Health experts recommend people experiencing stress or anxiety issues try reducing or eliminating coffee and other caffeinated drinks from their diet.
Sugar also equals stress. Registered dietitian Roxana Ehsani tells HuffPost, “Cookies, cakes and sugary cereals may increase your feelings of stress. Although you may find comfort after indulging in your favorite sweet treat, it will be short-lived.”
Her advice is supported by recent research that found eating fatty or sugary food before or during a stressful event reduces the functioning of the brain and heart and slows the body’s recovery from stress.
