Stress-Busting Superfoods: How to Nourish Your Mind and Body

Contemporary life brings many burdens, such as work and personal responsibilities, that must be fulfilled. All these responsibilities can put stress on one’s body and mind. Although stress is unavoidable, managing it can make a world of difference. 

 One powerful means of stress relief that is often neglected is diet. Certain foods rich in nutrients help quiet the mind, reduce anxiety, and promote well-being, acting as natural stress reducers.

This piece will examine superfoods, which are delightful and relieve stress. They can help you feel more centred, boost your energy levels, and tackle anything that comes your way. Whether you have a packed to-do schedule, worry every day, or feel low, these superfoods will help improve your health from the inside and boost your daily life.

Join us as we explore how a diet can be a tool for effortless and effective stress relief.

Understanding Stress Management

Stress is definitive, and every single person has their limit for stress tolerance. Impacting factors of stress could be irregular sleep, current mood, a sedentary lifestyle, or even an underlying health issue. 

Sometimes, a well-balanced, nutritious diet is sufficient to assist with better stress management. Certain nutrients significantly help in managing stress and controlling ‘fight-or-flight’ response, some of them are: tryptophan, vitamin B, vitamin C, Magnesium, selenium, L-theanine, prebiotics, and many more. 

All of these nutrients individually aid in reducing the amount of cortisol and adrenaline produced in the body and assist in stress management.

Foods that Help Manage Stress

1. Dark Chocolate

If stress can be so overwhelming that coping becomes difficult, a good-quality dark chocolate might help alleviate anxiety. Dark chocolate is not only rich in taste but may also facilitate relaxation. The darker variety contains certain natural elements that may calm stress and improve mood.

Stress relief made easy with dark chocolate is possible because it effectively reduces cortisol levels, the hormone responsible for creating that uneasy, anxious feeling.^[1] With dark chocolate, you also provide your body with antioxidants that may aid the nervous system, allowing for more calmness within the body.^[2]

To top it all off, dark chocolate is also an excellent source of magnesium, a mineral required to help relax muscles.^[3] Magnesium is depleted when a person is stressed, so dark chocolate and other foods rich in magnesium may help restore balance in the body.

In addition, dark chocolate contains tryptophan, an amino acid that may help synthesise serotonin, which enhances mood.^[4] This could explain why your mood changes positively after eating dark chocolate.  

Flavonoids in cocoa have greater potency in brain functioning. The different chemical compounds(anthocyanins,  Procyanidins, polyphenols ) present in dark chocolate stimulate cognitive function and also positively modulate mood swings.^[5] 

Every good thing has a downside. Dark chocolate has its perks, but its caloric content is high. To benefit from its advantages, it should be enjoyed in moderation. Strive for the best results by selecting options with less sugar and higher cocoa content.  

2. Blueberry  

Blueberries are delicious snacks that carry nutrients that may help manage stress levels. Blueberries also contain antioxidants, especially anthocyanins, that may protect cells from oxidative stress, which harms one’s health and can lead to anxiety and fatigue. ^[6] 

In addition, blueberries contain cell-protective antioxidants known to improve brain functionality, increase concentration, manage anxiety, and depressive symptoms.^[7]   

However, blueberries contain vitamin C, which may control cortisol and the body’s stress level. These berries can nourish the body and the brain during stress.^[8] They can be consumed raw or blended in smoothies and yoghurt.  

These nutrients may offer the body the chance to better cope with mood changes. The fibrous content of blueberries may help maintain steady blood sugar levels, control sudden energy surges, and even drain drops and bumps in energy.  

3. Avocado  

Adding avocado may help provide relief from anxiety and stress.^[9] The omega-3 fatty acids in avocados may help manage anxiety and improve general mood. These fats are crucial for the brain’s function and can potentially enhance emotional control.^[10]

As with other B vitamins, avocados contain folic acid and Vitamin B6, which support  neurotransmitters essential for balancing moods. In their absence, these vitamins can lead to stress or fatigue, supporting their role as crucial constituents of mental health. An outstanding nutrient of avocados is the amino acid tryptophan, which may aid the body in producing serotonin, one of the foremost feel-good hormones.^{[11] [12]}

 Adding avocados to smoothies and salads or even sprinkling them on toast can help combat stress, relax the mind, and promote mental wellness. 

4. Nuts and Seeds  

Nuts and Seeds like almonds, walnuts, and flaxseeds have always been reputed for their nutritional value, and recent studies prove their stress-relieving properties. ^{[13] [14]}A handful of these nuts and seeds may provide a remarkable amount of magnesium, which is known to help relieve stress.

They contain proteins that may assist in maintaining blood sugar, energising the body, and managing irritability and anxiety. The impressive amount of vitamins E and B in them may prepare your body to feel amazed. ^{[15] [16]} 

On their own or included in dishes like salads, yogurt, or smoothies, nuts and seeds can be enjoyed as a nutritious snack. For maximum health benefits, it is ideal that they be consumed raw or lightly roasted without added salt or sugar.

5. Spinach  

Spinach is a green leafy vegetable and a powerful natural stress reliever. It is rich in magnesium, which is vital to the body’s functions and stress levels. Spinach may help manage cortisol, the number one stress hormone. ^[17] Since stress can deplete magnesium levels in the body, spinach can help restore balance and relaxation.  

This superfood is a rich source of folate, a potent vitamin B. Folate is essential for producing serotonin and dopamine, some key neurotransmitters that modulate human mood.^[18] A folate deficiency can make a person prone to being irritable or anxious; therefore, spinach is essential for one’s mental health. ^[19]

 In addition, spinach contains an antioxidant called Vitamin C, which may help boost the immune system and protect the body from damage caused by stress. Adding spinach to salads, soups, or smoothies can significantly reduce anxiety.  

6. Salmon  

Salmon contains high levels of omega-3 fatty acids, especially the two most crucial constituents, EPA and DHA.^[20] These fats are essential for the proper functioning of the brain and the processes of some chemicals associated with moods and anxiety. A diet high in omega-3s may improve emotional stability and manage stress.  ^[21]

Another main reason salmon has health benefits is its ability to control inflammation. ^[22] Inflammation can stem from chronic stress, which may lead to fatigue, anxiety, or a drastic change in mood. The omega fatty acids in salmon may help improve these conditions and enhance overall wellness.

Salmon is rich in Vitamins B12 and D. These vitamins improve one’s well-being; they help regulate the brain and mood. Consequently, salmon may support heart rate variability, which is suitable for the stress response.^[23]

 Thus, salmon is good for stress and can be described as a delightful meal.

7. Yoghurt

Greek Yoghurt may help relieve stress because it is probiotic and thus maintains one’s mental health. These probiotics act as ‘good’ bacteria that aid in the efficient digestion of the body.

The ‘brain-gut axis’ theory supports the claim that a person’s microbiome within the stomach can affect their mood and stress levels. A healthy microbiome may aid in enhancing gut wellness. Yoghurt has been known to sustain gut health and may boost one’s mood while managing anxiety and depression. ^[24]

Yoghurt may also manage chronic inflammation, which is often a problem for people coping with stress and anxiety. Its probiotics may help generate serotonin, a neurotransmitter that improves mood and is critical for well-being and mental stability.

Consumption of yoghurt daily may improve one’s digestion and recovery from mental health challenges, supporting relaxation and a sense of well-being.

Your digestive quotient can often puzzle you, but the Aashirvaad Digestive Quotient simplifies things. Aashirvad, with Multigrains and specially trained nutritionists, crafted the Digestive Quotient test, which grades your digestion on a scale of 100.  

In two minutes, you can find your Digestive Quotient and use the scorecard to decide how to plan your meals and whether you’re on track for a smooth journey towards a Happy Tummy.

8. Green Tea

L-theanine, an amino acid in green tea leaves, may help manage stress and anxiety. Its soothing properties can manage mental and physical pressure and aid in relaxation. ^[25]

It also contains an active component, epigallocatechin gallate (EGCG), which has been associated with reduced physical and mental fatigue.^[26]

Green tea’s antioxidants may help maintain good health, which in turn helps manage oxidative stress, anxiety, fatigue, and more. Its lower caffeine content makes it the best option, as it delivers a cooling effect without anxiety-inducing jitters.

Green tea offers the most health benefits when consumed in moderation. To attain optimal health benefits, steep the tea in hot water without sugar (not boiling water) for a few minutes.

9. Whole Grain

Quinoa, oats, wheat, ragi, bajra, jowar and brown rice are whole-grain foods that are essential carbohydrates. These complex carbohydrates, which have a lower glycemic index, provide slow digestion and may stabilise blood sugar, anxiety, and mood swings. ^[27] 

Carbohydrates cause the body to make insulin, which allows tryptophan (precursor of serotonin) to get into the brain. Serotonin is considered to be the brain’s natural “feel good” chemical and an appetite suppressant. ^[28]

The fibres these grains offer benefit the health of the gut microbiome.  Further, whole grains contain many nutrients, such as antioxidants, magnesium, and B vitamins, which may help relieve stress. ^[29] They may also help release serotonin, an important molecule that enhances mood.

Quinoa has calming properties and is known to aid in magnesium level recovery, while brown rice is linked to healthy blood sugar levels. Furthermore, oatmeal is known to be calming as well.

Stress can be managed using these wholesome strategies, simply by adding whole grains to your meals to improve overall balance.

Try Aashirvaad Whole Wheat Atta that is made with the best grains, chosen for their distinct golden amber colour. It is crafted with modern technology for ‘Chakki-grinding.’ It is 100% Sampoorna Atta and 0% Maida, meaning it guarantees high-quality flour at all times.

With our unique 4-step advantage process—sourcing, cleaning, grinding, and nutrition lockage—Aashirvaad maintains the natural benefits of atta while managing moisture levels to make it easy to knead.

Better your meals with Aashirvaad and allow your family to enjoy deliciously soft and fluffy rotis every time.

10. Oranges

Oranges are a delicious treat that contains vitamin C, which may help manage oxidative stress.^[30] Vitamin C may effectively manage cortisol, the chief stress hormone, enabling the body to manage stress better.

Besides managing inflammation, vitamin C also has protective qualities to aid the immune system, which tends to become vulnerable during stressful situations. In this regard, oranges may bolster the body’s defences and endurance.  

Oranges are a rich source of fibre, and with vitamin C, they help support gut health, contributing to overall health. Whether you like them fresh or juiced, including oranges in your diet is an easy and invigorating way to alleviate stress while promoting a healthier mind and body.

You may have difficulty planning healthy meals or figuring out ways to increase your fibre intake. But have thought about whom to consult and how to approach it.  

Aashirvaad Atta, Multigrains, and its specially trained nutritionists developed the My Meal Plan test. This test calculates your daily fibre intake and provides an adequate meal plan that meets the requirements. 

11. Banana

Eating bananas may be an excellent stress management strategy. The reason is that they contain tryptophan, an amino acid that gets converted to serotonin. This hormone is essential in improving your mood and in relaxing your body. 

Furthermore, bananas are abundant in magnesium, a mineral that may help maintain muscles and nerves and might help manage stress. Bananas are rich in potassium, a vital component for the proper functioning of heart muscles as well as nerves, and whose deficiency is associated with anxiety and depression. ^[31]

Therefore, eating bananas may not only elevate your mood but also help in the effective management of stress. Bananas can be enjoyed on the go as snacks, blended into smoothies for a creamy texture, added to oatmeal yogurt, or even baked into pancakes or muffins for a more filling option. 

The Bottom Line

Managing stress requires a holistic approach, starting with a healthy diet. Dark chocolate, blueberries, avocados, and whole grain products are brain-boosting superfoods because they may balance hormones and uplift mood. 

Including these foods, which manage anxiety and promote relaxation, in the daily diet can remarkably improve stress levels. However, diet alone is not sufficient. Light physical exercises and meditation are great ways to manage stress and improve mood, as they release a natural, calm-inducing body secretion. 

A balanced diet, moderate to vigorous physical exercise, and mindfulness go a long way in restoring one’s control over stress, enhancing health, and boosting overall wellness. Small shifts in one’s diet and routine can significantly improve lasting changes to the body and the mind.

Frequently Asked Questions