Food to combat stress should be rich in foods with properties that help control anxiety and increase the sense of well-being, such as peanuts, bananas, oats and passion fruit leaf tea, for example.
In addition to improving mood and reducing anxiety, regularly consuming these foods helps protect the body from damage caused by stress such as headache, hair loss, overweight and premature aging. Thus, the anti-stress diet should include the foods listed below:
1. Foods rich in Vitamin B
Vitamin B is present in foods such as lettuce, avocado, peanuts, nuts, walnuts and whole grains, which include brown bread, rice and pasta, and oats.
The B vitamins participate in the production of energy in the body and help to improve the functioning of the nervous system, helping to relax.
2. Foods rich in tryptophan
Foods rich in tryptophan help fight stress because they increase the production of serotonin, a hormone made in the brain that gives a sense of well-being and helps relax. Tryptophan can be found in foods such as banana, bitter chocolate, cocoa, oats, cheese, peanuts, chicken and egg. See the full list here.
3. Vegetables and fruits
Vegetables and fruits are rich in vitamins, minerals and flavonoids, which are substances with high antioxidant power and which contribute to lowering blood pressure, helping to relax and combat stress. The main foods in this group that help prevent stress are passion fruit, wiki, orange, cherry and dark green vegetables such as kale, spinach and broccoli.
4. Food rich in omega-3
Omega-3s can be found in foods like tuna, salmon, sardines, flaxseed and chia seeds, walnuts and egg yolks. It is a kind of good fat that helps reduce inflammation in the body and control levels of cortisol, the stress hormone.
In addition, it participates in the formation of neurons and is important for the transmission of nerve impulses, helping to improve memory and preventing diseases such as Alzheimer's, Parkinson's and cardiovascular problems. Learn all the benefits of omega-3.
5. Passion Fruit Tea
More than the fruit itself, passion fruit leaves help you relax and fight stress by being rich in alkaloids and flavonoids, substances that help calm the nervous system and relax muscles, as well as acting as an analgesic.
Taking 1 cup of passion fruit leaves at night helps improve breathing, soothe heartbeat, prevent migraines and fight insomnia, which promotes the relaxation needed to get a good night's sleep. See How to Use Passion Fruit to Sleep Better.
It is important to remember that for the beneficial effects of stress reduction and anxiety, these foods should be consumed regularly within a healthy eating practice. In addition, you should avoid eating foods rich in fats, sugar, fried foods and processed foods such as sausage, bacon, stuffed biscuit and cubed broth.
Menu to fight against stress
The following table provides an example of a 3-day anti-stress diet menu.
| Meal | Day 1 | Day 2 | Day 3 |
| Breakfast | 200 ml orange juice with carrot + 1 egg omelet with cheese | 200 ml milk + 2 slices whole wheat bread with ricotta cheese | Banana Vitamin with Oatmeal |
| Morning snack | mix of cashew nuts and Pará | 2 kiwis + 1 tablespoon of goji berry | 15 peanuts + 2 chocolate squares 70% |
| Lunch dinner | Chicken breaded with flaxseed + 4 coleslaw rice + 2 coleslaw + lettuce, carrot and cucumber salad | 1/2 serving of roasted salmon + brown rice + spinach salad with grated carrot | Macaroni with tuna (with whole pasta) + tomato sauce + steamed broccoli |
| Afternoon snack | 1 natural yogurt whipped with banana + 1 teaspoon chia | 2 slices of papaya kneaded + 1 tablespoon of oats | 4 tablespoons avocado + 1 teaspoon honey |
In addition to making changes in eating habits, regular physical activity also helps reduce stress and increase the production of hormones that give the feeling of well-being.
To learn how to include these foods in your diet, watch the following video from our nutritionist:
