What foods to consume against stress?
What to eat when you feel anxiety? Elsa Orivel, dietician-nutritionist at Foodvisor, gives us the foods to choose to support the body in the face of stress.
The physiological consequences of stress on the body
"Stressors generate hormonal spikes and warning signals in your body," says Elsa Orivel. Physiologically, stress results in increased consumption of magnesium, other vitamins and minerals, hormones. »
It is therefore necessary to choose a suitable power supply. For example, white sugar must be banned. "It creates a fairly high insulin peak that is experienced as stress by the body," says the nutritionist. This overexcited the same circuits as the stress itself. This is why a diet that is too rich in sugar can lead to vitamin and mineral deficiencies. Conversely, certain foods can accompany us when we feel anxiety.
Foods to choose against stress
Foods rich in magnesium
Magnesium is the anti-stress mineral par excellence. And it is necessary to consume a significant amount, which the diet is not always enough to reach: the daily needs of an adult are about 400mg per day. To achieve this, certain foods are to be preferred.
- Whole grains
- Pulses (white beans, lentils, split peas)
- Greens
- Oleaginous fruits (nuts, hazelnuts, almonds...)
- Chocolate
- Certain mineral waters
Foods rich in vitamin D
If the diet can provide vitamin D, it is necessary above all to expose oneself to the sun when possible. Supplementation may be recommended for seniors and people who go out little.
- Fatty fish, salmon, sardines, mackerel
- Eggs
- Butter
- Dairy products
Foods rich in zinc
Zinc is a trace element of high importance, as it participates in hundreds of reactions in the body. It is an antioxidant that intervenes in the mechanisms of stress management, immunity, the functioning of taste and smell. It is also essential for the proper functioning of the thyroid and the maintenance of the quality of hair and nails. The roles of zinc in the body are as numerous as they are varied but, above all, they are vital! We must not neglect this mineral star of health and well-being.
- Oysters (with 39.30 mg per 100 g, oysters are among the foods richest in zinc)
- Veal liver
- Wheat germ
- Mushrooms (dried shiitakés)
- Pieces of beef
- Crustaceans
- Roasted squash seeds
Foods rich in vitamins of group B and B6
Vitamin B6 improves the assimilation of magnesium. This is why they are often found in magnesium supplements. A varied diet is mostly enough to cover the vitamin needs of group B.
- Vitamin B1: whole rice, pulses (peas, lentils, etc.), nuts, seeds.
- Vitamin B2: nuts, greens, wheat germs, rice, yeast and fungi.
- Vitamin B3: wild rice, yeasts, whole grains, almonds and pulses.
- Vitamin B5: yeast, mushrooms, cashew nuts, oatmeal, rye flour, buckwheat, sunflower seeds, soybeans, lentils, red pepper, avocado.
- Vitamin B6: yeasts, wheat germs, bananas, nuts, sunflower seeds, lentils, soybeans, beans, buckwheat flour and avocado.
Foods rich in omega-3
By lowering levels of adrenaline and cortisol, two hormones produced when unusual stress occurs, omega-3s are good allies against anxiety.
- Lawyers
- Fatty fish (sardine, mackerel), to be consumed 2 times a week
- Linseed and nut oils
Foods rich in tyrosine and tryptophan
"Serotonin and dopamine are the hormones of 'happiness' and 'well-being'," elsa Orivel teaches. In order to properly synthesize them the body needs two amino acids, they are components of certain proteins: tyrosine and tryptophan. It is better to consume them in the morning, when the hormonal synthesis will be done. By bringing these protein compounds from breakfast we stimulate the secretion of wellness hormones for the rest of the day. »
Foods rich in tyrosine, amino acid precursor of dopamine
- Eggplant
- Beetroot
- Radish
- Asparagus
- Parsley
- Cucumber
- The red onion
- Spinach
- Rye
- Milk
- Eggs
- Meat
- Fish
- Nuts
- Cashew nuts
- The almond
- The lawyer
- The mushroom
- The green bean
- The potato
Foods rich in tryptophan, amino acid precursor of serotonin
- Fish
- Legumes
- Chocolate
- The banana
- Almonds
- Cashew nuts
- Brewer's yeast
- Whole rice
- Meat and poultry
- Dairy products
- Eggs
- Soy proteins
- Peanuts