release the peace: 5 foods that fight stress!

16.11.17 Eat, Learn Blog SumoSalad

It’s no surprise that when you eat well, you feel great! While eating a healthy and well-balanced diet is essential, did you know that your diet could also be modified to help target physical and emotional stress? Here’s a look at five foods that can help you fight that stress.

Avocados are a great source of potassium, containing twice as much as a banana. Increasing your potassium intake is an ideal way to lower blood pressure, which spikes when we are stressed. Rich in glutathione, a substance that specifically blocks intestinal absorption of certain fats that cause oxidative damage, avocado also contains lutein, beta-carotene, vitamin E, and more folate than any other fruit. Avocados are also rich in stress-relieving B vitamins. We need B vitamins for healthy nerves and brain cells, and feelings of anxiety may be rooted in a B vitamin deficiency.
Sumo Solution: Try the Green Goddess Grain Bowl!

A prime reason behind irritability, indigestion, fatigue and stress is having a deficit of magnesium. Spinach is packed with magnesium, the mineral that helps regulate cortisol levels and promote feelings of well-being. A mere cup of spinach fills 40% of your daily quota. It is also rich in folate, which helps your body produce mood-regulating neurotransmitters, including serotonin and dopamine.
Sumo Solution: Enjoy spinach in any SumoSalad!

Blueberries may seem small, but just a handful pack a powerful punch. Blueberries have some of the highest levels of an antioxidant known as anthocyanin, and they’ve been linked to all kinds of positive health outcomes, including sharper cognition and helping to repair and protect cells. All berries, including strawberries, raspberries, and blackberries, are also rich in vitamin C, which has been shown to be helpful in combating stress.
Sumo Solution: Try the Mixed Berry Yoghurt

You might have resisted it as a kid but broccoli can help soothe the stress of adulthood. This dark-green veggie is packed with vitamin B, which helps stave off depression, anxiety and stress. Also, one cup of cooked broccoli contains twice as much vitamin C (which helps control blood pressure and cortisol levels) as a medium orange. Vitamin C also strengthens the immune system, which can be weakened by stress making you more susceptible colds and flu.
Sumo Solution: Try the Teriyaki Beef Grain Bowl

Put more fish in your dish to help you feel at ease. Omega-3 fatty acids found in salmon and tuna can help balance stress hormones, fight heart disease and tame mood swings. Omega-3s help protect your ticker, which is important when damaging cortisol levels are soaring. Cortisol is known as the stress hormone because it’s released when you feel under pressure, and if levels remain high it can wreak havoc on your system. Consuming 114gs at least three times a week goes a long way towards protecting your heart when those stress hormones are surging. Not a seafood fan? Try adding flaxseed to your morning yoghurt.
Sumo Solution: Try the Teriyaki Salmon & Snow Pea

Sugary, starchy foods are the worst choices when you’re stressed. Many people equate “comfort” foods with carbs, but sugar and grains are among the worst foods to eat when you’re stressed out; avoid them!



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