High levels of stress deplete your body of nutrients a little at a time. Help combat this problem by eating a balanced diet. Below are examples of dietary sources that you should consume on a regular basis to help keep you healthy, feeling good and looking great.
Calcium
Studies have shown that calcium regulates heart rhythm and plays a key role in muscle and nerve function. Stress reduces the body’s ability to absorb calcium. To help alleviate this problem, try eating smaller, more frequent meals and cut back on caffeine to help boost absorption.
Sources
Dairy, sardines, almonds, broccoli, green leafy vegetables, tofu and kidney beans
Magnesium
Walking hand in hand with calcium is magnesium. If you want to encourage restful sleep make sure to get enough magnesium. This mineral helps to relax your nerves and muscles. It has also been shown to ease migraines, muscle tension, nausea and depression, all of which can occur as a result of stress.
Sources
Bananas, walnuts, black beans, chard, figs, pumpkin seeds, soybeans, spinach and squash
Complex Carbohydrates
The complex carbs found in whole grains boost energy and vitamin B6 levels. Vitamin B6 blocks disruptions to the immune system and triggers the release of the “feel-good” neurotransmitter serotonin.
Sources
Wholegrains, brown rice, legumes, oatmeal and whole wheat pasta
Vitamin C
Potatoes are an excellent source of vitamin C and are packed with phytonutrients which fight free radical damage and are essential for a healthy, well functioning immune system. Something to keep in mind is that baked potato skins are loaded with dietary fiber, which helps your digestive tract run smoothly and also wards off stress-induced problems such as stomach cramps and diarrhea.
This essential fatty acid promotes heart health and reduces blood pressure. It can combat fatigue, depression and poor concentration. Important to bear in mind is that moderation and variety reduces your risk of mercury intake from fish. Canned tuna has relatively low levels (“light” contains less mercury than “white” albacore tuna).
Sources
Tuna, salmon, halibut, herring, nuts, dark leafy green vegetables and flaxseeds
Fats
Pure, uncooked plant oils are essential for heart health, hormone production, nerve impulses and energy. Insufficient fat in the body negatively affects the immune system and has been linked to anxiety, mood disorders, and depression. It is important to note that oxidation from air or heat exposure alters the molecular structure of a fat. Therefore it is wise to toss out any oils that smell bitter or rancid. When in doubt, throw it out!
Sources
Beef, chicken, eggs, avocadoes, olives, canola and olive oil