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.

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!

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