Several studies confirm that dark chocolate can reduce stress levels . So, in one experiment of Saudi scientists from the University of Dammam, participants ate 40 g of black, milk or white chocolate for two weeks. Psychologists found that those who ate dark chocolate had lower stress levels. Another review of several studies found dark chocolate or cocoa to improve mood. However, many of these studies are of insufficient quality and therefore need to be interpreted carefully.
It is still unclear exactly how chocolate reduces stress and anxiety. Nutritionists speculate that this is due to the high antioxidant content of flavonoids.
One study found that these substances prevent inflammation in brain cells and increase cerebral blood flow. Also, chocolate is rich in the amino acid tryptophan, which is used to produce the “joy hormone” serotonin .
Please note that all this applies only to dark bitter chocolate with a cocoa content of at least 70%.
Fatty fish
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Fatty fish such as salmon, trout, mackerel, and sardines are high in omega-3 fatty acids. Several studies ( 1 , 2 , 3 ) have shown that low levels of omega-3 fatty acids are associated with increased anxiety and depression. Another study by Canadian scientists from Gelf University confirmed that those who consume a lot of omega-6 fatty acids (many of them in plant fats) and low omega-3, have higher levels of anxiety and stress.
Salmon and sardines are also high in vitamin D, which plays an important role in mental health and stress regulation. In an article in the Journal of Affective Disorders , Australian nutritionist Simon Spadding argues that there is ample evidence that vitamin D can reduce stress and help manage depression .
Eggs
Egg yolks are another great source of vitamin D. They also contain tryptophan, an amino acid that helps produce serotonin.
Whole eggs are high in choline. This substance plays an important role in maintaining brain health and may protect against stress.
Studies in animals indicate that choline supplements help combat stress. However, so far, there is no direct evidence that eggs reduce stress levels.
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Chamomile tea
American psychologists William Lawrence and John Barg have shown in their research that the very feeling of “warmth” from hot tea already helps to calm down and improves the result of interpersonal communication. Several studies ( 1 , 2 ) have confirmed that chamomile tea and extracts promote restful sleep and reduce symptoms of anxiety and depression .
Another 8-week study in 45 people with anxiety found that taking 1.5 grams of chamomile extract daily lowered levels of the stress hormone cortisol and reduced symptoms of anxiety.
Scientists speculate that this is due to the high flavonoid content in chamomile. However, more research is needed to confirm this.
Yogurt and other fermented foods
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Yogurt contains beneficial bacteria, in particular lactobacilli and bifidobacteria. Recent research shows that these microorganisms that live in your gut can affect your mood and stress levels. So, in 2015, a group of scientists led by psychologist Matthew R. Hilimire conducted a study and found that fermented foods reduce social anxiety in some young people. This finding was confirmed by reviews of several studies from 2016 and 2018 . Scientists speculate that gut bacteria produce substances that affect the brain, such as serotonin and gamma-aminobutyric acid (GABA).
Green tea
It contains the amino acid L-theanine, which has a calming effect and increases the production of serotonin and dopamine . Green tea is also rich in flavonoids, which protect neurons from damage. A 2017 review found that 200 mg of theanine can help calm and reduce stress levels.
Matcha tea may be more effective in this regard. This green tea is grown in the shade and ground into powder. It contains more of the amino acid thianine than classic green tea. One survey of studies conducted by Japanese scientists in 2018 shows that
Matcha can reduce stress due to its high L-theanine and low caffeine content.
However, there are no comparative studies yet to prove that matcha is more effective than regular green tea.
Cellulose
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It is essential for bacteria that live in the intestines. As mentioned, these microorganisms can produce neuroactive substances: serotonin and gamma-aminobutyric acid (GABA). A high-fiber diet can help reduce anxiety and stress, according to a review published in July 2018 in the journal Nutritional Neuroscience . There is a lot of fiber in vegetables, fruits, and whole grains.
Warning
While some foods do help reduce stress levels, don’t eat too much of them. Some people overeat when trying to calm themselves down with food. This leads to obesity, psychological distress and other health problems. In addition to diet, use other stress management techniques, such as physical activity, meditation, or walking in the fresh air. Read more about this in the article: ” What is stress from a scientific point of view .”