Stress and anxiety: Add these 7 best de-stressing foods in your daily diet

Health benefits of dark chocolates: Rich in antioxidants, dark chocolate helps reduce stress hormones like cortisol (Image: Canva)

Stress has become an almost inevitable part of daily life these days. The constant juggling of work, family, and personal responsibilities can lead to chronic stress, affecting both mental and physical health. While there are numerous ways to manage stress, one of the most natural and effective methods is through diet. Certain foods have been shown to help reduce stress levels and promote relaxation.

Here are seven of the best de-stressing foods for adults that you can incorporate into your daily routine:

Dark chocolate

Dark chocolates benefits: Chocolate varieties with more than 70 percent cocoa are the healthiest (Image: Canva)

Dark chocolate is not only a delightful treat but also a powerful stress buster. Rich in antioxidants, dark chocolate helps reduce stress hormones like cortisol. It also stimulates the production of endorphins, the body's natural feel-good chemicals, and serotonin, which acts as an antidepressant. When choosing dark chocolate, opt for varieties that contain at least 70 percent cocoa to reap the maximum benefits.

Benefits of fatty fish: Omega-3 fatty acids in fatty fish help regulate neurotransmitters and reduce inflammation, which can have a positive effect on mood (Image: Canva)

Fatty fish, such as salmon, mackerel, and sardines, are excellent sources of omega-3 fatty acids. These healthy fats are known to play a crucial role in brain health and have been shown to reduce anxiety and stress. Omega-3 fatty acids help regulate neurotransmitters and reduce inflammation, which can have a positive effect on mood. Aim to include fatty fish in your diet at least twice a week.

Health benefits of green leafy vegetables: Incorporating a variety of these vegetables into your meals can help keep your magnesium levels in check (Image: Canva)

Green leafy vegetables like spinach, kale, and Swiss chard are packed with magnesium, a mineral that is essential for managing stress. Magnesium helps regulate cortisol levels and promotes relaxation. A deficiency in magnesium can lead to increased anxiety and stress. Incorporating a variety of these vegetables into your meals can help keep your magnesium levels in check and support overall mental well-being.

Benefits of nuts and seeds: Magnesium, healthy fats, and fibre in nuts and seeds help stabilise blood sugar levels, which can prevent mood swings and reduce stress (Image: Canva)

Nuts and seeds, including almonds, walnuts, sunflower seeds, and flaxseeds, are rich in magnesium, healthy fats, and fibre. These nutrients help stabilise blood sugar levels, which can prevent mood swings and reduce stress. Nuts and seeds also contain tryptophan, an amino acid that the body uses to produce serotonin. A small handful of nuts or seeds as a snack can provide a quick stress-relief boost.

Avocado health benefits: They are high in healthy monounsaturated fats, potassium, and B vitamins, all of which contribute to maintaining healthy blood pressure and reducing stress (Image: Canva)

Avocados are not only creamy and delicious but also packed with stress-relieving nutrients. They are high in healthy monounsaturated fats, potassium, and B vitamins, all of which contribute to maintaining healthy blood pressure and reducing stress. Potassium helps lower blood pressure, while B vitamins support brain health and the production of stress-reducing neurotransmitters. Add avocado to salads, smoothies, or toast for a nutritious, stress-busting meal.

Benefits of berries: Vitamin C, found abundantly in berries, is known to lower cortisol levels and help the body cope with stress (Image: Canva)

Berries, such as blueberries, strawberries, and raspberries, are loaded with antioxidants, vitamins, and fibre. These nutrients help combat oxidative stress, which can exacerbate feelings of anxiety and depression. Vitamin C, found abundantly in berries, is known to lower cortisol levels and help the body cope with stress. Including a variety of berries in your diet can not only satisfy your sweet tooth but also provide a natural way to manage stress.

Chamomile tea is known for its calming effects and ability to improve sleep quality (Image: Canva)

Herbal teas, particularly those made from chamomile, lavender, and peppermint, have been used for centuries to promote relaxation and reduce stress. Chamomile tea, in particular, is known for its calming effects and ability to improve sleep quality. Lavender and peppermint teas can also help relax the mind and body, reducing feelings of anxiety. Sipping on a warm cup of herbal tea in the evening can be a soothing ritual to unwind after a long day.