Stress is a part of our lifestyle.
Scientists says that food high in: vitamin B6, vitamin B12, vitamin C, folic acid, magnesium and omega-3 fatty acids helps in reducing stress.
Find more info in the following tekst.
Vitamins and Minerals Against Stress
Vitamin B6 is calming neurotransmitter that reduces the stress and helps serotonin increasing. Food high in vitamin B6: avocado, banana, potatoes, salmon, seeds and nuts.
Vitamin B12 enhances GABA content – calming neurotransmitter. Food high in vitamin B12: salmon, sardines, chicken, milk, yogurt etc.
Vitamin C boosts your immune system and protects brain nerves from the negative effects of cortisol. Food high in vitamin C: citrus fruits, berries, broccoli, peppers etc.
Folic acid helps dopamine producing. Food high in folic acid: citrus fruits, dark leafy vegetables, asparagus, lentil, oatmeal etc.
Magnesium stimulates the production of GABA and helps creating dopamine – neurotransmitter that plays a major role in reward-motivated behavior. Food high in magnesium: spinach, almonds, walnuts, sunflower seeds etc.
Omega 3 fatty acids help calming nerves, help serotonin increasing and reduce cortisol increasing. Food high in omega 3: salmon, sardines, shrimp, nuts, flax seeds, soybeans etc.
I suggest the following food:
Salmon is high in vitamin B6, B12 and Omega-3 fatty acids. This food is an excellent choice to beat the irritability, anxiety and stress. You should consume roasted fish two times a week.
Chicken is high in vitamin B6, vitamin B12 and magnesium. You should consume boiled chicken and combine it with fresh salads.
Milk is high in vitamin B12. B group vitamins are excellent for calming nerves and also help digestion. One glass of milk helps calming nerves and reduces the stress.
Broccoli are high in vitamin C, vitamin B6 and magnesium. Good choice to boost your immune system.
Spinach is high in magnesium. Magnesium deficiency leads to headache, fatigue and stress. You should consume spinach boiled or fresh in mixed salads.
Oatmeal is high in folic acid and dietary fibers. Dietary fibers slow down release carbohydrates and carbohydrates help serotonin increasing.
Almonds are high in vitamin B, vitamin E and zinc. Vitamin B helps serotonin increasing and improves the mood. It is popularly thought that serotonin is a contributor to feelings of well-being and happiness. Vitamin E and zinc are antioxidants that reduce free radicals in the body. One handful per day is enough.
Sunflower seeds are high in vitamin B6 and magnesium. You should consume seeds as a snack or as an addition in breads and salads.
Orange is high in vitamin C that boosts the immunity and keeps normal cortisol (stress hormone) levels.
Aronia berry is excellent source of vitamin C, vitamin E, vitamin A, vitamin B, selenium and other minerals. Vitamin C, vitamin E and selenium are antioxidants that fight free radicals in our body. In this way improve body functions and help reducing the stress.