What foods can you eat to reduce stress? Choosing the right food will relax your tense nerves.

The following delicious and common foods can drive away stress and eliminate the harm caused by long-term stress.

Store these foods at home. Next time when stress is with food, you can eat the stress first and then enjoy the food.

What foods can you eat to reduce stress

1. Almonds

When you are in a mess and you are going crazy, grab a handful of American almonds and try them first.

almonds are rich in vitamin e, an antioxidant that can enhance immunity.

Almonds also contain vitamin B, which helps you to face extremely bad events.

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 high-pressure days.

Besides reducing blood pressure, American almond can also prevent diabetes. Studies have proved that adding American almond in diet, especially in 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, almond is rich in monounsaturated fatty acids, vitamin E, protein, dietary fiber, zinc, calcium, magnesium and other trace elements. Adding a handful of crispy and delicious almond to your breakfast will not only upgrade the nutrition and fun of breakfast, but also improve your health level in an all-round way!

What foods can reduce stress

2. Pistachio nuts, 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 behavioral health in Pennsylvania, explained: "When faced with stress, the cardiovascular system will respond immediately because of the stress response." As the pressure increases, adrenaline raises blood pressure, so it is necessary to relieve the pressure on the heart.

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 3 grams of almonds, pistachios and walnuts to salads, cereals and cereals.

3. Avocado

Next time you are drooling over high-fat and creamy food, refuse ice cream and replace it with homemade guacamole. Its mellow taste can meet your needs and reduce manic emotions. In addition, monounsaturated fat 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 an avocado can provide 487 mg of potassium, which is higher than a medium-sized banana. Make your own guacamole, stir a medium-sized avocado into a paste, add 2 tablespoons lemon juice and a little Chili powder.

4. Skim milk

Scientists have confirmed that the traditional hot milk therapy for insomnia and anxiety is effective. 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 or 1% fat milk) can also alleviate PMS, such as mood swings, anxiety and irritability.

A study in Archives of Internal Medicine shows that 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.

5, cereal

Both dark chocolate and carbohydrates can make the brain produce serum amine, a chemical that makes people feel relaxed.

Dr. Judith Utermann, a former researcher at 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 have a sudden emotional breakdown.

Glutinous and nutritious cereal is 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. When you face a high-pressure day, you should avoid refined food, which digests faster, and it is best to choose old-fashioned cereal. If breakfast time is tight, you can choose instant cereal.

6. Oranges

What should I do if I am worried about the interview or presentation? Pour yourself a glass of orange juice or peel an orange. Vitamin C can help you.

In a study of Psychopharmacology, German researchers selected 12 subjects, whose tasks were to make public speeches and do math problems. The results showed that people who took 3 mg of vitamin C felt less stress, and their blood pressure and stress hormone cortisone returned to normal levels faster.

Anne Jameson, a registered dietitian and spokeswoman for the American Dietetic Association, said: "Vitamin C can also improve immunity." What are you waiting for? Have a fruit of the month.

7. Salmon

The number one enemy of stress hormones is omega-3 fatty acids.

A study in Obesity and Metabolism found that foods rich in omega-3 fatty acids can control the levels of cortisone and adrenaline.

The study in Journal of American Medical Association also found that omega-3 fatty acids can prevent heart disease. Eat 1 grams of fish, especially fatty fish, such as salmon, mackerel, herring and light tuna, at least twice a week. Don't like fish? Then buy foods with DHA (such fatty acids are rich in eggs, yogurt, milk and bean products).

8. Spinach

Magnesium has a calming effect. When you start a new round of chatting at the company party, this mineral helps to reduce stress and keep you relatively relaxed. Magnesium deficiency can lead to migraine and fatigue. A bowl of spinach can provide 4% of the daily magnesium intake. Next time you make sandwiches and salads, try replacing cabbage with spinach.