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It's only normal to seek comfort when you're tired.

Although it's impossible to stop occasional periods of stress, constant stress can have a significant impact on your physical and emotional well-being. In reality, it has been linked to an increased risk of heart disease and depression.

Surprisingly, some foods and drinks can have anti-stress properties.

Here are 18 foods and drinks to include in your stress-relieving diet.

1. Matcha green tea powder

Because it's high in L-theanine, a non-protein amino acid with powerful stress-relieving properties, this vibrant green tea powder is common among health nuts.

Since matcha is made from green tea leaves grown in the shade, it contains more of this amino acid than other forms of green tea. Certain compounds, such as L-theanine, are increased as a result of this procedure.

Matcha has been shown in both human and animal studies to relieve stress when the L-theanine content is high enough and the caffeine content is low.

2. Chard, Swiss

Swiss chard is a leafy green vegetable that is high in anti-stress nutrients.

Magnesium, which plays an important role in your body's stress response, is contained in only 1 cup (175 grams) of cooked Swiss chard, which provides 36% of the recommended daily intake.

Low levels of this mineral have been linked to anxiety and panic attacks in the past. Furthermore, chronic stress will deplete your body's magnesium reserves, making magnesium even more necessary when you're under duress.

Sweet potatoes, number three

Consuming whole, nutrient-dense carbohydrate sources like sweet potatoes can help to lower cortisol levels.

Despite the fact that cortisol levels are tightly regulated, chronic stress may cause cortisol dysfunction, which can result in inflammation, pain, and other negative effects.

Those who ate a diet rich in whole, nutrient-dense carbs had substantially lower levels of salivary cortisol than those who ate a regular American diet high in processed carbs, according to an 8-week study in women with excess weight or obesity.

Sweet potatoes are a whole food that can be used as a carbohydrate source. They're high in nutrients that help the body respond to stress, such as vitamin C and potassium (14Trusted Source).

4. Korean kimchi

Kimchi is a fermented vegetable dish made most commonly with napa cabbage and daikon radish. Fermented foods, such as kimchi, are rich in vitamins, minerals, and antioxidants, as well as beneficial bacteria known as probiotics.

Fermented foods have been shown in studies to help relieve stress and anxiety. In a study of 710 young adults, those who consumed fermented foods were found to have less symptoms of social anxiety.

Probiotic supplements and probiotic-rich foods like kimchi have been shown in several studies to improve mental health. This is most likely due to their interactions with the bacteria in your stomach, which have a direct impact on your mood.

Artichokes, no 5

Artichokes are a high-fiber food with a high concentration of prebiotics, a form of fiber that feeds the good bacteria in your gut.

Prebiotics like fructooligosaccharides (FOSs), which are abundant in artichokes, have been shown in animal studies to help alleviate stress levels.

Furthermore, one study found that people who consumed 5 grams or more of prebiotics per day had reduced anxiety and depression symptoms, as well as that high-quality, prebiotic-rich diets could reduce stress risk.

Potassium, magnesium, and vitamins C and K are all essential for a healthy stress response, and artichokes are high in all of them.

6. Meats from organs

Organ meats, such as the heart, liver, and kidneys of cows and chickens, are high in B vitamins, especially B12, B6, riboflavin, and folate, all of which are important for stress management.

Stress can be reduced by taking B vitamins or consuming foods like organ meats. B vitamin supplements were found to reduce stress levels and improve mood in a study of 18 adult studies.

One slice of beef liver (85 grams) provides more than half of the Daily Value (DV) for vitamin B6 and folate, more than 200 percent for riboflavin, and more than 2,000 percent for vitamin B12.

Eggs No7

Because of their impressive nutrient profile, eggs are often referred to as nature's multivitamin. Vitamins, minerals, amino acids, and antioxidants found in whole eggs are important for a balanced stress response.

Choline, a nutrient contained in significant quantities in just a few foods, is especially abundant in whole eggs. Choline has been shown to be beneficial to brain health and may even protect against stress).

Choline supplements have been shown in animal studies to help with stress response and mood enhancement.

8. Shellfish

Shellfish, such as mussels, clams, and oysters, are rich in taurine, an amino acid that has been investigated for its possible mood-boosting properties.

Taurine and other amino acids are needed for the production of neurotransmitters such as dopamine, which are critical for stress regulation. Taurine has been shown to have antidepressant properties in research.

Shellfish are also high in vitamin B12, zinc, copper, manganese, and selenium, which can all help to improve mood. Low zinc, copper, and manganese intakes were linked to depression and anxiety symptoms in a study of 2,089 Japanese adults.

9. Powdered acerola cherry

Acerola cherries are one of the highest sources of vitamin C available. Citrus fruits like oranges and lemons contain 50–100 percent more vitamin C.

The stress response is supported by vitamin C. Furthermore, high vitamin C levels have been related to a better mood as well as a reduction in depression and rage. Furthermore, foods high in this vitamin can help to improve one's mood.

Acerola cherries are extremely perishable, even though they can be eaten fresh. As a result, they're most often sold as a powder that can be mixed into foods and beverages.

Fish with a lot of fat

Omega-3 fats and vitamin D are abundant in fatty fish such as mackerel, herring, salmon, and sardines, which have been shown to help relieve stress and boost mood.

Omega-3s are important for brain health and mood, and they may also help your body cope with stress. In reality, in Western populations, low omega-3 intake has been linked to increased anxiety and depression.

Vitamin D is also essential for mental health and stress management. An elevated risk of anxiety and depression is linked to low levels.

11. The herb parsley

Parsley is a healthy herb that's high in antioxidants, which are compounds that defend against oxidative stress by neutralizing unstable molecules called free radicals.

Many diseases, including mental health conditions including depression and anxiety, are linked to oxidative stress. Antioxidant-rich foods can help prevent stress and anxiety, according to research.

Antioxidants can also help with inflammation, which is common in people who are under a lot of stress.

Carotenoids, flavonoids, and volatile oils, all of which have potent antioxidant effects, are abundant in parsley.

Garlic (12.)

Garlic is rich in sulfur compounds, which help glutathione levels rise. This antioxidant is a key component of your body's stress protection system (40Trusted Source).

Furthermore, animal studies show that garlic aids in stress reduction and the reduction of anxiety and depression symptoms. More human research is still needed.

13. Tahini

Tahini is a thick spread made from sesame seeds, which are high in L-tryptophan, an essential amino acid.

L-tryptophan is a precursor of dopamine and serotonin, two mood-regulating neurotransmitters. A tryptophan-rich diet can help to improve mood and alleviate depression and anxiety symptoms.

In a four-day study of 25 young adults, a high-tryptophan diet resulted in improved mood, reduced anxiety, and reduced depressive symptoms as compared to a low-tryptophan diet.

Sunflower seeds, no14

Vitamin E is abundant in sunflower seeds. This fat-soluble vitamin is essential for mental health and acts as a strong antioxidant.

Low levels of this nutrient have been linked to depression and mood swings.

Other stress-relieving nutrients found in sunflower seeds include magnesium, manganese, selenium, zinc, B vitamins, and copper.

Broccoli, no15

Broccoli and other cruciferous vegetables are known for their health benefits. A diet high in cruciferous vegetables can reduce your risk of cancer, heart disease, and mental health issues like depression.

Broccoli is one of the most concentrated food sources of certain nutrients, such as magnesium, vitamin C, and folate, that have been shown to help with depressive symptoms.

Sulforaphane, a sulfur compound found in broccoli, has neuroprotective properties and may have relaxing and antidepressant properties.

Furthermore, 1 cup (184 grams) of cooked broccoli contains more than 20% of the daily value (DV) for vitamin B6, which has been linked to a lower risk of anxiety and depression in women.

Chickpeas, no16

Chickpeas are high in magnesium, potassium, B vitamins, zinc, selenium, manganese, and copper, all of which help to relieve stress.

These tasty legumes are also high in L-tryptophan, a required amino acid for the production of mood-regulating neurotransmitters.

Plant-protein-rich diets, such as chickpeas, have been shown to enhance brain health and efficiency in studies.

A study of over 9,000 people found that those who ate a Mediterranean diet rich in plant foods like legumes had a better mood and were less stressed than those who ate a traditional Western diet high in processed foods.

Chamomile tea is number seventeen

Chamomile is a medicinal herb that has been used as a natural stress reliever since ancient times. Its tea and extract have been shown to help people sleep better and relieve anxiety and depression symptoms.

An 8-week study found that taking 1.5 grams of chamomile extract decreased salivary cortisol levels and improved depressive symptoms in 45 people with anxiety.

Blueberries, no18

Blueberries have been linked to a variety of health benefits, including a better mood.

Flavonoid antioxidants found in these berries have potent anti-inflammatory and neuroprotective properties. They can aid in the reduction of stress-related inflammation as well as the prevention of stress-related cellular damage.

Furthermore, consuming flavonoid-rich foods like blueberries has been shown to protect against depression and improve mood.

Last but not least

Nutrients found in a variety of foods can help you cope with stress.

Matcha powder, fatty fish, kimchi, garlic, chamomile tea, and broccoli are only a few examples of foods that may aid in weight loss.

To naturally encourage stress relief, try integrating some of these foods and beverages into your diet.