With the right diet, you can easily cope with stress. Did you know that stress can cause irritation, palpitations, insomnia, or eyelid twitching? A menu rich in zinc, calcium, tryptophan, magnesium and vitamin B will alleviate the symptoms of stress, calm down, and improve memory and thinking.
Diet for stress: vitamin B
All B vitamins strengthen the nervous system. Vitamin B1 regulates the growth of nerve cells, prevents depression, calms down, B2 adds energy, and B6 is involved in the synthesis of serotonin, relieves anxiety, and supports the absorption of magnesium.
Where to look: Vitamin B1 is in groats, beans, sunflower seeds, B2 in broccoli, cabbage, wholemeal bread, avocado, B6 in beef, poultry and fish. A varied diet covers the need for this vitamin.
Diet for stress: flavonoids
Flavonoids are natural substances that give plants their color. They protect cells against free radicals. They affect the central and peripheral nervous system.
Where to look: Most of them are found in fresh fruit and vegetables: apples, mandarins, oranges, grapefruits, bananas, grapes, peppers, cucumbers, chicory, celery, onions, and cabbage. In order not to run out of them, eat vegetables and fruit 5 times a day and half of the freshly squeezed juices.
Diet for stress: magnesium
Magnesium stabilizes the functions of the nervous system and the work of the brain. How much of it we have depends on the energy supply to gray cells. It calms down, improves memory and thinking processes.
Where to look: In buckwheat, beans, nuts, peas, spinach, bananas, cheese, chocolate. If you eat a piece of chocolate, you will not get fat and will improve your mood. Women need 350 mg of magnesium, men 370 mg. If you eat healthy, you shouldn’t miss it.
Diet for stress: complex carbohydrates
By releasing gradually into the bloodstream, complex carbohydrates keep glucose levels constant. The brain then produces the right amount of serotonin (the happiness hormone), which calms you down and improves your mood.
Where to look: In whole grain products: bread, pasta (mainly from durum wheat), groats, rice, beans, potatoes. If you include them with your meals, you are getting as much complex carbohydrate as you need.
Diet for stress: zinc
Zinc is needed for the production of many enzymes and hormones, including those that control the nervous system. It is part of every cell of the body. It affects brain function. By strengthening the nervous system, it helps to cope with stress.
Where to look: In seafood, lean meat, poultry, offal, beans, peas, whole grain wheat bread, wheat germ. The daily requirement (16 mg) is 20 grams of liver or one smoked oyster.
Diet for stress: calcium
If there is not enough calcium in the body, nerve cells become hypersensitive. It takes part in the release of neurotransmitters and the production of female hormones that affect the mental state of a woman. Stress resistance depends on it. Absorption is hindered by excess protein, caffeine and alcohol.
Where to look: In dairy, sardines, broccoli, soybeans, beans. Yellow cheeses contain a lot of it, but they are high in calories, so you have to eat them in moderation. The daily norm (1000 mg) is covered with 3 glasses of milk and 10 grams of white cheese.
Diet for stress: tryptophan
Tryptophan is an amino acid needed for the production of the neurotransmitters serotonin and melatonin, which are involved in controlling mood and sleep. It helps to cope with stress. The organism cannot produce it, it must be provided in food.
Where to look: In sea fish (mainly halibut), pumpkin and sunflower seeds, peanuts, eggs, avocados, bananas, lean meat, milk, breakfast cereals. If your diet is varied, it shouldn’t be missing.