A healthy diet is important for strong nerves, especially in an era like ours, where stress is daily . Today we are revealing how the anti-stress diet works , which nutrients have a positive influence on the nervous system and which foods you should absolutely include in each of your meals to combat stress.
- 1 Nutrients found in anti-stress foods
- 2 Vitamins for nerves of steel
- 3 Minerals to strengthen nerves
- 4 Top 15 anti stress foods
- 4.1 Anti stress weapon n ° 1: nuts
- 4.2 Anti-stress weapon n ° 2: the pepper
- 4.3 Anti stress weapon n ° 3: spinach
- 4.4 Anti stress weapon n ° 4: broccoli
- 4.5 Anti stress weapon n ° 5: red cabbage
- 4.6 Anti stress weapon n ° 6: bananas
- 4.7 Anti stress weapon n ° 7: cocoa
- 4.8 Anti stress weapon n ° 8: yogurt
- 4.9 Anti stress weapon n ° 9: legumes
- 4.10 Anti stress weapon n ° 10: rolled oats
- 4.11 Anti stress weapon n ° 11: eggs
- 4.12 Anti stress weapon n ° 12: fish
- 4.13 Anti stress weapon n ° 13: avocados
- 4.14 Anti stress weapon n ° 14: ginger
- 4.15 Anti stress weapon n ° 15: tea
Nutrients found in anti-stress foods
The nutrients in so-called “anti-stress” foods have many benefits for the body. These precious minerals and vitamins are found in particular in fruits and vegetables, but also in legumes and nuts. What nutrients strengthen our nerves? What are their other functions? We reveal it to you in the rest of this article.
Vitamins for nerves of steel
Among the vitamins help reduce stress , there are the vitamin B complex , vitamin C, vitamin E and vitamin D. The vitamins B1, B2, B6 and B12, good for the nerves, as well as niacin, the biotin and vitamin C contributes to the normal functioning of the nervous system. It is also essential to protect cells against oxidative stress, hence the importance of having an adequate supply of vitamins B2, C and E through food. In addition, vitamins B2, B6, B12, niacin and vitamin C help reduce fatigue. It is also essential to have sufficient vitamin B12 reserves in stressful situations, especially for vegan people. Discover thevegan foods rich in vitamin B12.
What other functions do vitamins in good stress relievers perform in the body? The answer here!
- Vitamins B1, B2, B6 and B12, biotin, niacin and vitamin C contribute to the normal functioning of the nervous system
- Vitamins B2, C and E help protect cells from oxidative stress
- Vitamins B2, B6, B12, niacin and vitamin C help reduce fatigue
- Vitamins B6, B12, C and D contribute to the normal functioning of the immune system
- Vitamins B1, B6, B12, biotin, niacin and vitamin C contribute to normal psychological functions
Minerals to strengthen nerves
A good anti-stress diet must, in addition to vitamins, also contain certain important minerals and trace elements such as magnesium , potassium, iron and copper. Magnesium, in particular, helps to reduce fatigue , among other things . It is also good for the nerves and contributes to the normal functioning of the nervous system .
Here are other minerals and trace elements that help strengthen your nerves considerably:
- Magnesium, potassium, iodine and copper contribute to the normal functioning of the nervous system
- Zinc and copper help protect cells from oxidative stress
- Magnesium and iron help reduce fatigue
- Iron, zinc and copper contribute to the normal functioning of the nervous system
- Magnesium contributes to normal psychological functions
- Calcium contributes to normal neurotransmission
Top 15 anti stress foods
When it comes to stress, it’s not the quantity that counts, but rather the quality of what you eat. A pressure blow? A stress crisis? The solution is often to throw yourself on a food that relaxes us : a square of chocolate or a piece of cake for example. The effect of comfort food, which is often high in calories, is unfortunately very brief, however. Serotonin, the hormone of happiness, has a positive effect on our mood, but this feeling of happiness quickly drops and we find ourselves very quickly in the initial situation. The only vestiges of this moment of pleasure: the little beads and the guilt of having cracked. It is therefore more difficult than you think to strengthen your nerves through food, hence the need toknow what foods are really good for the nerves, and what exactly characterizes them. In fact, many healthy foods help calm the nerves and help them cope with stressful episodes .
Anti stress weapon n ° 1: nuts
Thanks to their high content of B vitamins and magnesium , nuts are the # 1 food for strong nerves. The vitamin E they contain helps protect cells from oxidative stress caused by free radicals. Niacin contributes to normal psychological functions. Nuts, pistachios and hazelnuts are particularly rich in B vitamins as well as Vitamin E : the ideal anti-stress food to take everywhere with you or to enjoy quietly at home.
Anti-stress weapon n ° 2: the pepper
This anti-stress food contains twice as much vitamin C as lemon . It is the perfect candidate to fill up on vitamin C under stress. Peppers also contain magnesium and iron , which help reduce fatigue, among other things.
Anti stress weapon n ° 3: spinach
Spinach isn’t just for making Popeye stronger. They have a high magnesium content and also contain vitamin B6 and potassium , which contribute to the normal functioning of the nervous system. The calcium , it contributes to normal neurotransmission. To get the most out of the nutrients in the spinach, it is recommended to quickly steam the spinach for a few minutes, not to boil it.
Anti stress weapon n ° 4: broccoli
Broccoli are rich in potassium and also bring a lot of vitamin C . These nutrients contribute to the normal functioning of the nervous system. Bet on broccoli in case of stress!
Anti stress weapon n ° 5: red cabbage
Cooked or in salads, red cabbage is also rich in potassium and thus contributes to the maintenance of normal blood pressure. Red cabbage contains other notable nutrients like vitamin C and magnesium , which also help keep nerves of steel.
Anti stress weapon n ° 6: bananas
Bananas, like dark chocolate, contain tryptophan , the amino acid the body needs to produce serotonin. It is therefore a good alternative to chocolate . Bananas also contain other nutrients such as vitamin B6, magnesium, potassium and phosphorus . The zinc present contributes, when its intake is sufficient, to protect cells from oxidative stress as well as to normal cognitive function. Note: the more ripe the banana, the more sugar it contains.
Anti stress weapon n ° 7: cocoa
It is the best known anti stress food: chocolate . But not just any: here we are talking about dark chocolate with a high cocoa content. Unsweetened cocoa powder contains, like bananas, tryptophan , an amino acid which is subsequently transformed into serotonin by the body, thereby reducing stress. Milk chocolate, on the other hand, contains less cocoa than dark chocolate and too much sugar to be considered a good food for the nerves.
Anti stress weapon n ° 8: yogurt
And yes ! Yogurt, which also contains vitamin B, calcium and magnesium , is an integral part of good food for the nerves! It also provides the body with easily digestible proteins . Associated with blackberries, strawberries or raspberries, all very rich in vitamins, it is a delicious anti-stress dessert and easy to prepare.
Anti stress weapon n ° 9: legumes
Legumes such as beans, chickpeas or lentils are important sources of vitamin B1 and magnesium . Vitamin B1 is also known for its positive properties for the nerves, as it contributes to the normal functioning of the nervous system and the psyche.
Anti stress weapon n ° 10: rolled oats
Oatmeal contains vitamin B1 which contributes to the normal functioning of the nervous system . They contain, unlike unhealthy “comfort food”, complex carbohydrates which are assimilated more slowly and more constantly. Before facing a hard day, do not hesitate to prepare an anti stress breakfast of thunder with oatmeal, nuts, bananas and fruits rich in vitamin C. The bonus: the flakes of oats are a sustainable source of energy, preventing food cravings or other munchies during the morning.
Anti stress weapon n ° 11: eggs
All important vitamins are present in eggs, except for vitamin C. Add one egg at breakfast helps you get your fill of vitamin B12 and vitamin D . Vitamins are found in both white and egg yolk, although the latter is richer in micronutrients.
Anti stress weapon n ° 12: fish
Fish such as salmon and tuna are rich in omega-3 fatty acids . They also contain vitamin B12 , which helps protect cells from oxidative stress and the normal functioning of the nervous system. These fish are very popular, especially in the preparation of sushi. The algae used, like all other algae, are rich in proteins and vitamins.
Anti stress weapon n ° 13: avocados
Avocados are rich in B vitamins, magnesium and potassium . Vitamin B1, magnesium and potassium contribute, when their intake is sufficient, to the normal functioning of the nervous system.
Anti stress weapon n ° 14: ginger
This raised root scores points thanks to its precious essential oils that awaken the senses. Ginger also contains vitamin C , magnesium, iron and calcium. The water-soluble vitamin C contributes to the normal functioning of the nervous system as well as to a normal energy metabolism. We can only recommend ginger as an anti stress food !
Anti stress weapon n ° 15: tea
A cup of tea can help you relax after a hard day, for example, which is why it is important not to drink it quickly but rather to take care to savor it quietly, well installed, for a few minutes . It is only then that the body can take a break and release all tension. To relax, bet on mixtures of tea based on lemon balm, hops or lavender . Supplement your special “nerves of steel” diet with this type of wellness tea or other anti-stress teas!
In addition to the foods listed above, there are many herbs known to help reduce stress . Among them are lavender, hops, valerian, ginseng, lemon balm, chamomile, sage, hawthorn and linden flowers. All these plants and flowers are present in our wellness teas .
How to strengthen your nerves to fight against stressful situations? You will certainly find the anti-stress food that suits you among our top 15 of the best foods against stress. It’s time to try!