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Foods that work as mood regulators and fight with stress

Updated on June 26, 2015

foods fighting stress

Stress reducing foods

If you are too tired after the office work, if you need a complementary diet to maintain your mental balance, then the below mentioned foods can help you in doing so.

Green leafy vegetables

Leafy vegetables like spinach have folate that helps in releasing neurotransmitters that are responsible for regulating the mood. Serotonin or dopamine comes under these neurotransmitters. There was a research study revealing that people who ate folate had lower risk of depression than those who did not eat. University of Otago research showed that people eating more fruits and vegetables were able to calm the nerves.

Organic turkey breast

Turkey is rich in an amino acid called tryptophan, which is the source of serotonin formation. Research studies have shown that people who are aggressive became significantly calm, rational and pleasant with the intake of tryptophan.

Fermented foods

It is observed that unhealthy gut will lead to brain health problems like anxiety and depression. Useful bacteria were found to influence the chemistry of brain by sending signals that are related to the mood and behavior through the vagus nerve. For example, Lactobacillus rhamnosus can show impact on brain GABA levels, which can decrease the corticosterone levels that are elevated by the stress. The result is reduced anxiety and depression.

Alaskan Salmon

The omega-3-fattyacids like EPA and DHA and krill oil are available in salmon, sardine and anchovies. These substances play a major role in maintaining mental health. A research study on brain behavior showed that anxiety was reduced by 20 percent in the medical students taking omega3-fattyacids. Omega-3-fattyacids are known to act as anti-depressants.


The color of the blueberries is due to the presence of anthocyanins. The antioxidants of this fruit help in the production of dopamine in the brain. Dopamine is essential for the mood, coordination and memory function. Research has revealed that natural killer cells are enhanced in those eating blueberries. These cells are helpful in fighting with stress and immunity.


The vascular constriction experienced at the time of stress is reduced by eating pistachios every day. This happens because of the dilation of the arteries which leads to the reduced load on the heart. Pistachios are usually attacked by carcinogenic substance called aflatoxin. So, it is important to eat organic pistachios than the decayed ones.

Dark Chocolate

A neurotransmitter called Anandamide is released from the brain temporarily that can inhibit the feelings of depression and pain. A research study has revealed that people drinking 1.5 ounces of chocolate drink every day were able to maintain calm than those who did not.


A research study revealed that vitamin C is beneficial in reducing stress and regulate the blood pressure and cortisol levels after a stressful situation. Vitamin C is highly beneficial in enhancing the immune system. Sun exposure will enhance vitamin D levels which are also essential for handling anxiety and depression.


Magnesium is one of the precursors for the neurotransmitter serotonin. Hence, it plays a role in regulating the emotional well-being of an individual. In a book called “the magnesium miracle” by Dr. Carolyn Dean, it is explained that the medical areas affected by the magnesium deficiency include anxiety, depression and panic.


Avocado consists of several nutrients including potassium, vitamin E, B, folate and so on. The research studies have shown that eating half of an avocado will satisfy your hunger pangs and prevent you from taking any more snacks. It is helpful for overweight people. Those who ate half of the avocado for lunch were 40 percent less hungry 3 hours after the lunch and 28 percent less hungry 5 hours after the lunch. The mood is kept steady when the hunger and blood sugar levels are regulated. So, avocado is good for stress.


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