Vegetables, preferably green! when one is stressed they tend to reach for unhealthy food like a burger, but if they consume green vegetables they produce dopamine, a pleasure-inducing brain chemical, helping you stay calm for the rest of the day and normally the next day too
Turkey breast: This one may sound really weird, but turkey carries large amounts of protein and the amino acid in protein helps produce serotonin that regulates hunger and feelings of happiness and well being that makes one forget feelings of stress and feel calm
Oatmeal: carbohydrates can help the brain make serotonin, the same substance regulated by antidepressants so eating carbs can be really beneficial to one’s mental health. The reason that we picked oatmeal is that it’s a complex carb, which means it’s healthier for you since stress causes ones blood sugar to rise, so eating a complex carb like oatmeal won’t contribute to the potential spike in blood glucose
Yogurt: As shown in previous researches, the bacteria that live in your gut may contribute to the feeling of being stressed out. Research also shows that one's brain signals to their gut which is why stress can cause stomach problems. In a 2013 study at UCLA, 36 healthy women revealed that consuming probiotics in yogurt reduced brain activity in areas that deal with emotion, including stress compared to people who consumed yogurt without probiotics or no yogurt at all.
Salmon: When one is stressed, your body can mess up anxiety hormones such as adrenaline and cortisol. "The omega-3 fatty acids in salmon have anti-inflammatory properties that may help counteract the negative effects of stress hormones," says Lisa Cimperman, RD, of the University Hospitals Case Medical Center and a spokesperson for the Academy of Nutrition and Dietetics. A research taken place in the National Institutes of Health, Oregon State University showed us that students who took omega-3 supplements resulted in a 20% reduction anxiety compared to the group given placebo pills. One small 3 ounce serving of salmon can have more than 2,000 milligrams of omega-3s, double the daily intake recommended by the American Heart Association for people with heart disease.
Blueberries: Many of the antioxidants that blueberries carry helping improve your body's response to stress and fight stress-related problems. Previous research always shows that active blueberry eaters also experience a boost in natural killer cells which is a type of white blood cell that plays a really important role in immunity, which is really important for countering stress.
Pistachios: When someone is stressed doing something repetitive with your hands may help silence your inner monologue. One example is shelling pistachios, where the rhythmic movements will help you relax. In addition, cracking open a shell slows down your eating, making pistachios a diet-friendly snack. It is even said that eating pistachios may reduce acute stress by lowering blood pressure and heart rate. Dark Chocolate: just one small bite of dark chocolate has the healthy power to regulate your stress levels (hormones and even cortisol). The antioxidants in dark chocolate trigger your blood vessels to relax, lowering blood pressure and improving body circulation. And finally, dark chocolate contains unique (natural) substances that help form a sense of joy similar to the feeling of being in love! It’s best to go for varieties that contain at least 70% cocoa to get the best affect.
Milk: Normal milk is a wonderful source of Vitamin D, a nutrient that can possibly boost happiness. In a recent research it’s displayed that people who had sufficient vitamin D levels had a reduced risk of panic disorders compared to subjects with the lowest levels of vitamin D. Some other foods that are high in Vitamin D include salmon, egg yolks, and fortified cereal. Avocado: Avocados are very controversial, but they have some of the best health benefits. They are filling so they can potentially stop stress eating, a habit that is very common in our society. In a 2014 study by Loma Linda University researchers had participants add half an avocado to their lunches, which reduced their desire to eat more by 40% for the three hours following the midday meal. When the full feeling hits your body, you are to reach for unhealthy snacks when stress kicks in.