First, almonds

When you are going crazy in the chaos, grab a handful of American almonds and taste them first. Almonds are rich in vitamin E, which is an antioxidant that can enhance immunity. Almonds also contain vitamin B, which helps you to face an unusually bad event. Eating about a quarter cup of almonds every day can effectively reduce stress. Another good way to reduce stress is to throw away the traditional peanut butter and replace it with almond paste on stressful days.

In addition to reducing stress, American almonds can also prevent diabetes. Studies have proved that adding American almonds to diet, especially breakfast, can maintain a healthy insulin level, which not only helps to maintain a healthy blood sugar level, but also helps to treat the most common type 2 diabetes. Moreover, almonds are rich in monounsaturated fatty acids, vitamin E, protein, dietary fiber, zinc, calcium, magnesium and other trace elements.

Second, pistachios and walnuts

Pistachio nuts or walnuts are also good choices. They can prevent the heart from beating too fast when stress strikes. Dr Gera West, an associate professor of biological behavior health in Pennsylvania, explained: "When faced with stress, the cardiovascular system will respond immediately because of the stress response." With the increase of pressure, adrenaline raises blood pressure, so it is necessary to relieve the pressure on the heart. In his research, Dr. West found that eating a handful of Wanduofu pistachios every day can lower blood pressure and reduce the burden on the heart. The study also found that walnuts also have the effect of lowering blood pressure. You can add 30 grams of almonds, pistachios and walnuts to salads, cereals and cereals.

Third, avocado

The next time you drool over high-fat and creamy foods, refuse ice cream and use homemade guacamole instead. The mellow taste can meet the demand and reduce the manic mood. In addition, monounsaturated fats and potassium can lower blood pressure. According to the report of American Heart, Lung and Blood Institute, one of the best ways to reduce hypertension is to take enough potassium. Half avocado can provide 487 mg of potassium, which is higher than a medium-sized banana. Homemade guacamole, stir a medium-sized avocado into a paste, add 2 tablespoons lemon juice and a little Chili powder.

Four, skim milk

? Scientists have confirmed that traditional hot milk therapy is effective for insomnia and anxiety. Dr Mary Dahlman, a professor of physiology at the University of San Francisco, said that calcium can reduce muscle spasms and relieve stress. Drinking a glass of milk (preferably skim milk or 1% fat milk) can also relieve PMS, such as mood swings, anxiety and irritability. According to a study in Archives of Internal Medicine, compared with women who drink at most one glass of milk a week, women who drink more than four cups of low-fat or skim milk a day have a 46% lower risk of PMS.

Five, cereal

Both dark chocolate and carbohydrates can make the brain produce serotonin, a relaxing chemical. Dr Judith Utermann, a former researcher at the Massachusetts Institute of Technology and one of the authors of Serum Amine Energy Diet, said that the slower the body absorbs carbohydrates, the more stable the serum amine level, and the less likely it is to suddenly collapse. Glutinous and nutritious grains are rich in fiber, which can slow down the absorption rate of the stomach. Dr Utermann also suggested adding jam to cereal to speed up the brain's production of serum amine. In the face of a high-pressure day, we should avoid refined food, so that it can be digested faster, and it is best to choose old-fashioned cereal. If breakfast time is tight, you can choose instant cereal and throw away cocoa muffins.

Six, oranges

Vitamin C in oranges can help you. In a psychopharmacology study, German researchers selected 120 subjects, whose tasks were to give public speeches and do math problems. The results show that people who take 3000 mg of vitamin C feel less stress, and their blood pressure and stress hormone cortisone return to normal levels more quickly. Anne Jameson, a registered dietitian and spokesperson for the American Dietetic Association, said: "Vitamin C can also improve immunity."

Seven, salmon

The number one enemy of stress hormones is omega-3 fatty acids. A study on obesity and metabolism found that foods rich in omega-3 fatty acids can control the levels of cortisone and adrenaline. Research in Journal of American Medical Association also found that omega-3 fatty acids can prevent heart disease. Eat fish100g at least twice a week, especially fatty fish, such as salmon, mackerel, herring and light tuna.

Eight, spinach

Magnesium has a calming effect. This mineral helps to reduce stress and maintain a relatively relaxed state. Magnesium deficiency can lead to migraine and fatigue. A bowl of spinach can provide 40% of daily magnesium intake.