Eating a handful (1/4 cups) of almonds every day and taking vitamin B2 (also known as riboflavin), vitamin E, magnesium and zinc are beneficial to heart and mood regulation. B vitamins and magnesium help to produce serotonin, which helps to regulate mood. There is also evidence that zinc can resist some negative effects caused by excessive stress, while vitamin E

It is an anti-aging agent, which can destroy free radicals related to stress and heart disease. Almonds are excellent snacks-much better than a bag of French fries. Or, put some almond slices in the early cereal.

How to store: buy a lot of unpaired and unsalted almonds, and the stunner is much lower than the packaged nuts.

2.asparagus

Asparagus contains anti-inflammatory nutrients beneficial to the heart, such as folic acid and vitamins C and D. Low calorie content and easy cooking. After cooking, add the following condiments: sugar, fried peas, whole wheat flour, olive oil, lemon juice and some freshly ground parmesan cheese and pepper, thus making a vegetarian dish for the distinguished guests.

How to Store: Buy fresh asparagus in spring and early summer. Bottled asparagus will lose a lot of things during processing. It's best to put it on the shelf and refrigerate it if necessary.

Step 3: beans

These bean foods full of treasures contain more protein than other foods. One cup can provide a quarter of your daily needs. It also contains vitamin B, iron and calcium, which is good for the heart and relieves stress. In addition, beans are regarded as "nature's" brushes. Because15g fiber absorbs cholesterol through the large intestine and excretes it (you know where it is). Stew soup or make a vegetarian meal with beans, tomatoes or carrots, celery and a little pepper. Put two spoonfuls of olive oil, half garlic, salt and pepper into an empty white bean jar to make vegetarian kimchi with Mediterranean flavor.

How to store it: put it in a can after purchase; Compared with canned food, dried beans are not cheap, but they take a long time to soak and cook.

4. Blueberries

Almost all fruits are beneficial to human body. Cherry, strawberry, mango, peach ... Wow! However, blueberries provide people with excessive antioxidants and vitamin C, both of which are excellent decompression products. Both are low in calories and sugar, and can be used as snacks to satisfy themselves, without any evil food (or fat). Blueberries are also a good source of fiber, which helps to relieve muscle spasms and constipation. Both diseases are caused by excessive psychological pressure. Treat them as food, eat them when they are fresh, or eat them with ordinary yogurt, bananas and elaborate smoothies.

How to store: summer is a good season for blueberry production; Frozen blueberries are also good bargains in winter (frozen blueberries are fresher than blueberries that travel miles to the store). )

5. Broccoli

Broccoli is rich in B vitamins and folic acid. Practice has proved that these substances can help relieve stress, anxiety and nervousness, and even be beneficial to depression. Steaming broccoli in a microwave oven for a few minutes will achieve the best nutrition (wash broccoli, cut it into sections, put it in glass or other heat preservation containers, and cover it with a layer of wet tissue instead of plastic wrap). Then add a little lemon juice and a little extra pure olive oil. If you like, you can add a little red pepper to make a simple and elegant dish.

How to store: fresh broccoli stems are available all year round. We can order some in the sales season. It doesn't matter if you soak it in boiling salt water for 3- 4 minutes and then freeze it for two months.

6. Chocolate

Dark chocolate (at least 75% of the mouth; 85% is the best. ) It's not just a way to relieve stress ... Who doesn't like a plate of chocolate? But it's also good for the heart. Researchers at Scranton University in Pennsylvania have done a study, and the results show that eating 6 ounces of dark chocolate every day can reduce harmful cholesterol. Not only that. Some researchers have also found that the oral cavity contains phenolic compounds, an antibacterial and anti-inflammatory compound, which can reduce the risk of heart disease due to obesity. Oxides, arteriosclerosis and congestion in the blood. Do you really need advice about eating chocolate?

How to store it: selling in peak season is a good time to buy this kind of food.

7. Green vegetables with leaves

Spinach, cabbage, edible dandelion, turnip leaves and lettuce are excellent foods to provide iron and a lot of vitamin C. In other words, it helps to strengthen bones, teeth and hair, and vitamin A and magnesium have excellent effects on stabilizing mood.

How to store: Usually, fresh and loose green leafy vegetables are not cheaper than cleaned and packaged vegetables. Frozen spinach is a special dish. Buy more when there is a big sale and keep it in the refrigerator for up to three months.

8. lean beef

Experts warned to avoid eating red meat. After hearing this, they will be shocked by the list, right? Don't do this. Beef is an important stress regulator. It contains zinc, iron and B vitamins (not to mention protein), and everyone knows that beef can keep us calm and happy. It can also make people feel full after eating, that is, they feel full for a long time but not hungry (paroxysmal hunger can cause irritability and anxiety). Don't want the fat part of the cow, want the lean part of the meat, such as the meat without bones on the side, and 95% ground lean beef. Or, look for meat labeled "fat" and "tenderloin", such as beef tenderloin, bottom leg meat (a good raw material for stew) and tenderloin-fat should be left under the knife. Limit your daily intake to 4-6 ounces per meal.

How to store: The price of meat may be high, but fortunately, the thinnest meat is also the cheapest. The supermarket has a special London barbecue (quick roast or simmer) and round leg meat at the bottom every week. If there is still room in the refrigerator, cut the meat, wrap it in refrigerated paper or packaging wax paper, and put it in a freezer bag to avoid freezing points.

9. Salmon and other fish

Many kinds of fish are rich in B vitamins, especially the well-known anti-stress fish B6 and B 12. Actually, B 12 is in

It is one of the most important vitamins to produce serotonin; Lack of B 12 can lead to emotional depression. Salmon and tuna are rich in omega -3 fatty acids (Alaska wild salmon is the best; The cultured ones are inferior)-canned ones are commendable. Grilled fish, with green leafy vegetables in the chassis, lentils and carrots, can be made into a delicious food. Put a tablespoon of extra pure olive oil and a tablespoon of sour beans in the salad chassis, and then put the washed tuna on it. It's delicious! Eating such a dish after dinner is a piece of cake.

How to Store: It is worthwhile to buy bottled salmon and wild Alaskan tuna, especially when the price is cheap. Store some in the refrigerator occasionally.

10, sweet potato

Let's talk about this treasure house of nutrition again! The more colors vegetarians have, the better for themselves. According to diet experts, sweet potato may be the best choice. Sweet potato contains antioxidants that help protect the heart. In addition, its sweetness makes it taste excellent and can be used as dessert. But don't be greedy. Cut the sweet potato into 1 inch cubes, steam bake at high temperature (400 degrees) for half an hour, and then bake with air-dried plums. You can make an excellent complementary food and put it next to roast chicken or turkey. Or as a vegetarian's exclusive food.

How to store: sweet potatoes can be bought all year round. Storing a lot of sweet potatoes away from onions can save money; Unlike sweet potatoes, once frozen, sweet potatoes will rot quickly.

1 1, walnut

Another big nut. Walnut contains linolenic acid (or ALA), which is an omega fatty acid, very similar to the fatty acids in salmon and herring. It is easy to get this important nutrient by eating walnuts as snacks every day. Or, sprinkle a few slices on the salad and chew them. Or add raisins, walnuts and dried cranberries to oatmeal to make a delicious breakfast.

How to store: Like almonds and other nuts, buying walnuts in bulk is the cheapest. Walnut kernels can be stored in the refrigerator for the longest time.

Whole Foods Supermarket 12

Crushed barley, wheat, farrow rice, millet and quinoa (native to India) are the only whole grains that can be cooked and eaten in many meals. The whole food is absorbed slowly, giving people a feeling of fullness and lasting for a long time. In addition, promoting the rise of serotonin will make people feel happy. Make you refreshed, because the food is delicious. Prepare according to the packaging requirements, but know that most whole grain products do not need special technical treatment. But it will taste better if you bake it in a dry pan for a few minutes before adding water.