Whether you’re struggling with the pressures of life, a nervous about an exam or upcoming test, or have become overly stressed than usual, there are a few ways to overcome these emotions.
While I typically encourage my readers to utilize journaling or meditation in order to find stability, peace, and joy, I also recognize that there is more to overall well-being than just mindsets, affirmations, and healthy habits.
Eating well can truly transform your life from dull and disheartening to a happier place filled with love and inspiration. A while back, I wrote a blog post about Foods to cut from your diet to be healthy. While I fully stand by that article now, I also recognize that some people may need some recommendations on healthy swaps or how to find foods that help them mentally and physically as well.
So, today, we’ll be discussing some of the best foods to reduce stress and anxiety to help you find relief. The end of this article will also include a few of my own recipes to help you gather inspiration.
Disclaimer: All of the views and opinions in this post are solely my own and are not sponsored. This post may include affiliate links, meaning I earn a commission through links at no cost to you.
Foods that reduce stress and anxiety
Below are some of the best foods to reduce stress and anxiety.
Avocado
Avocados are packed with vitamin B, a vitamin known for promoting brain health and overall well-being. Vitamin B boosts energy levels and aids in cell metabolism. Since avocados are loaded with this healthy vitamin, the food promotes active brain function, and the energy boost provides the necessary compounds that lend themselves to overall happiness.
Spinach
Spinach has folate in it that urges the body to produce dopamine when eating it. Dopamine is a core chemical for feeling calm and stress-free. It is a compound of happiness and relaxation, which is a much-needed part of reducing stress and anxiety. Spinach is also rich in Vitamin K, which strengthens bones and aids in red blood cell function.
Blueberries
Stress, in particular, can have negative physical impacts on the body. Similar to how an upset stomach emits pain signals to the brain, stress can also be harmful to our physical self. In times of distress, the body often craves vitamin C to help “repair the damage,” if you will. Blueberries and oranges are both great fruits for increasing vitamin C intake.
Cashews
Some studies have proven that lower levels of zinc and iron can increase stress and anxiety levels. In fact, zinc and stress have an interesting relationship with one another. The more stressed you become, the more zinc is depleted in your body and vice versa. Cashews are a great way to boost zinc levels naturally to help reduce stress in the body.
Oatmeal
Oatmeal serves several functions that help reduce stress and anxiety. First and foremost, oatmeal is filled with carbohydrates that satisfy hunger and create a “comfy, fulfilled” state of mind for the body. As a comfort food, oatmeal reduces stress and anxiety levels by replacing these feelings with a sense of calmness and satisfaction. Some even say that oatmeal can be a serotonin producer!
Dark Chocolate
For a long time, chocolate has been known as an aphrodisiac and for its benefits to boost serotonin levels. Dark chocolate is much healthier than other forms of chocolate and has been proven to reduce stress, improve memory, and enhance brain function. I don’t know about you, but I’m really digging the idea of chocolate being a “healthy” snack!
Salmon
Salmon is packed with omega-3 fatty acids and is often referred to pregnant women to boost their health during pregnancy. Salmon reduces cortisol (the stress hormone) in the body and in effect, reduces stress and anxiety.
Here are some stress reducing meal/snack ideas
While I am no gourmet chef, I do find cooking to be a pleasant experience where I can let out some creativity and focus on repetition and pattern. There is also this amazing, satisfying feeling once a meal is finished and the compliments begin to pour in!
That being said, I’ll offer up some of my favorite dishes using the items listed above. None of these recipes are concrete but, then again, I never do the cooking by the book in the first place!
Breakfast:
Oatmeal with honey and strawberries / Oatmeal with apple slices and cinnamon
Perhaps one of my favorite breakfast dishes is oatmeal. On its own, it can be pretty plain. However, with a few added ingredients, oatmeal can be a delicious morning treat!
Personally, I prefer overnight oats with banana and peanuts butter. However, if we’re focusing on reducing stress, I recommend these alternatives:
- Oatmeal with honey & strawberries
This recipe needs oatmeal, milk, honey, heavy cream, and strawberries.
Once your oatmeal is cooked, add a splash of milk and a tablespoon of heavy cream (already whipped/made). Mix them together with the oats. Then, add sliced strawberries and drizzle honey or sugar on top. It’s a super sweet, creamy dish for the morning!
- Oatmeal with apples and cinnamon
For this meal option, I like to start with cooked oatmeal and then add a splash of milk or creamer (i just find the consistency and taste to be better with this. But you can opt out of milk if you like). Unlike the strawberry recipe, I don’t add much dairy to this one.
Typically, I simmer apples, sugar, and cinnamon on the stovetop the night before. This is what my mom calls “fried apples.” It’s really simple to make too!
Peel, slice, and core however many apples you like (I do 3 for myself and use leftovers as a sweet treat or side dish). First, I’ll put a tablespoon of butter on the frying pan as a base to help the simmering process. Once it’s fully melted, I’ll continue. For 3 apples, I’ll add about ½ a cup of white sugar and a tablespoon of cinnamon to begin frying the apples.
Fry the apples until they’re soft and mushy. You’ll know they’re ready when you press a spoon into them and they flatten with much effort. This can take some time, especially depending on how many apples you have.
I store the fried apples in the fridge overnight and in the morning, I add them to my oatmeal (typically warmed up!). And that’s it! Fried cinnamon apples and oatmeal!
Green smoothie
Green smoothies are another favorite of mine. It’s a great way to incorporate spinach into your diet (if you’re not really a fan of spinach in the first place!)
You’ll need ½ of a frozen banana, 1 cup of frozen spinach, 1 cup almond milk, ¼ cup of frozen blueberries or strawberries (depending on the taste you want. You can also opt-out of adding additional fruit. I just find that berries make it all sweeter!), ½ cup of plain Greek yogurt, a teaspoon of nutmeg, a teaspoon of cinnamon, and one tablespoon of chia seeds (if you like them).
Blend it all up and you’ll get a tasty green smoothie!
**Tip: the more spinach you add, the greener the smoothie will be. As a picky eater, I tend to prefer sweeter smoothies and opt for 1 cup of spinach. But if you want your smoothie to be greener, add one or two more cups of spinach! Most recipes elsewhere opt for a 3:1 ratio between spinach and fruit, rather than the 1:1 I suggested!
Blueberry smoothie
Blueberry smoothies might be my boyfriend’s favorite smoothie to make!
You’ll need ½ a frozen banana, 1 cup frozen blueberries, 1 ¼ cup of almond milk, a teaspoon of almond butter, and a teaspoon of vanilla.
Blend this together to create a pretty sweet smoothie!
**Tip: I also like adding a ½ cup of frozen strawberries to mine as I am not a big fan of blueberries.
Additionally, if you want a thicker smoothie, you can add a tablespoon of plain Greek yogurt.
Avocado toast
I was never interested in avocado toast until I found myself with a leftover half of an avocado and nothing to do with it.
While there are several recipes for different types of avocado toast, here is my favorite!
You’ll need ½ of an avocado, two slices of bread, two eggs, black pepper, and red pepper for taste.
Toast the bread and then plate once toasted. Spoon out and spread avocado over the two slices of bread. (½ an avocado is perfect for two slices). Sprinkle red pepper flakes on top of the avocado spread. I am fairly generous with my amount but keep in mind your own preference for spice when doing this step.
Next, fry up the two eggs on the stove. I do it over easy since I really enjoy the yolk spilling out over my toast. But over medium can work fine too! Add the fried eggs to the toast and then season with black pepper!
Lunch/ Dinner:
Salmon with spicy cashew cream
Salmon is a truly simple dish to make for dinner. I have done maple glazed salmon, fried salmon, air-fried salmon, and grilled salmon without ever feeling as if this dish was lackluster.
I recommend you cook the salmon however you prefer, though typically if I add cashew cream, I prefer to air-fry or grill my salmon and then add a splash of lemon juice over top before adding the cream.
Sarah Therese on YouTube actually has an amazing cashew cream recipe. However, I’ll give you the one I prefer best.
First, soak 1 cup of cashews overnight. Rinse them with cold water until there isn’t much starchiness left over. Add your cashews and ½ cup of water to a blender and blend. Add more water if need be to get the right consistency. If the cream becomes too watery, add some more cashews.
Once blended, pour into a bowl. Mix in one table of sriracha sauce and taste. Keep adding sriracha until you reach your desired spiciness. I also like to add a little bit of lemon juice for taste to make the spread more cohesive with the salmon.
Top a dollop of cream onto the salmon and enjoy!
Spinach wraps
I won’t go into much detail on this one as I’ve never truly made my own spinach wraps! However, I’ve thoroughly enjoyed them at restaurants. If you’re stuck on how to incorporate more spinach into your diet, this is a good way to go!
Sushi
Matt and I absolutely adore sushi and love making it at home. The best thing about sushi is that all you need is some Nori seaweed wrap, rice, sushi rice vinegar, soy sauce, a sushi roller, and maybe some plastic wrap to get started.
As for ingredients, anything goes! Experiment with different flavors and toppings! Here are some of our favorites:
- salmon
- Fried shrimp
- Crab
- Cucumber
- Carrot
- Mango
- Yum yum sauce
- Sesame seeds
Even with just these ingredients, you can make several unique combinations of sushi!
My favorite combos include:
- salmon, cucumber, carrot, yum yum sauce
- Shrimp, mango, cucumber
Again, have fun! Experiment with different combinations and really enjoy the experience.
Chips and guacamole
Chips and guacamole are an amazing side dish for Mexican inspired dinners. Again like the spinach wraps, I don’t have my own guacamole recipe, but I do think this is a great way to add avocado to your diet!
If you like this post, check out some similar posts of mine below!
Feel free to leave a comment below and let me know your recipes for mental health!
You can also email me with questions or concerns you may have at info.amelia.wilson@gmail.com
My new book, Witch in the Water, is available on Amazon!
Also, check out my poetry book, The Lights are on but Nobody’s Home, available now on amazon for $6.99 in paperback form!
Disclaimer: All of the views and opinions in this post are solely my own and are not sponsored. This post includes affiliate links, meaning I earn a commission through links at no cost to you.
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