Fight stress with a healthy meal


It is well known that a bad diet affects not only the body but also our mental health.

Stress attacks our mind with a load of fatigue, this prevents us from performing our activities in a normal way, creates a feeling of discomfort and get upset by almost anything. Knowing how to feed ourselves properly will not only improve our health in general but will help us to prevent stress and we will be able to achieve our daily tasks.

these well-balanced foods will help us to have a better mental state.

Well-chosen carbohydrates

Take between five and six servings of complex carbohydrates (such as whole grains, pasta or rice, potatoes, legumes, etc.) throughout the day is especially important to cope better with the nerves.

This type of nutrient guarantees the supply of glucose to the brain, avoiding the mood lows that can lead to compulsive eating.

High-quality proteins

You should take protein-rich foods such as lean meats, fish, eggs, legumes, and nuts because in this situation your body will claim this macronutrient but, in addition, these foods are both rich in tryptophan.

This essential amino acid is key to keeping nerves at bay because it helps increase the synthesis of serotonin, a neurotransmitter involved in moods (its deficit is related to depression).

Omega-3 In addition to proteins, you should not forget about omega 3 since its lack causes nervousness, lack of concentration and low defenses.

According to a study published in the journal Diabetes and Metabolism, these good fats help to decrease the release of cortisol.

Consume chia and flax seeds, small bluefish, shellfish, and nuts.

Group B vitamins

When the body is under stress, it spends more quickly these vitamins so it requires a greater contribution. They are necessary for the nervous system and for the body to use the energy of carbohydrates.

Legumes, eggs, whole grains, wheat germ, brewer’s yeast, and nuts are good sources. Consume also mushrooms, fruit, and vegetables.


This substance helps keep both stress and overweight at bay because it helps to mobilize accumulated fats to be burned (exercise is eliminated better).

The body produces L-Carnitine naturally and you find it in foods of animal origin such as chicken.


Magnesium is a mineral necessary for the synthesis of serotonin and has relaxing properties, which helps keep the cardiovascular rhythm at bay and relax muscles. Magnesium deficiency causes irritability and insomnia.

You find it in lean meats, seafood, nuts, dried fruits, green leafy vegetables and dark chocolate (at least 70% cocoa).

Vitamin C

In situations of stress the needs of vitamin C increase, so it is advisable to take at least three pieces of fresh fruit a day and two servings of vegetables (one of them raw).

Keep in mind that the best sources are fruits (citrus, kiwi, pineapple, etc.) and fresh vegetables (lettuce, tomato, pepper, etc.).

Do not forget to eat healthy, stress is a condition that is growing and its consequences can be quite serious, the symptoms of stress can affect the body, thoughts, emotions, and behavior. Knowing how to fight stress is essential to lead a healthy life, if not controlled, stress can trigger many health problems, such as high blood pressure, heart disease, obesity, and diabetes.

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