Nutritionist explained: 8 foods with calming properties
In stressful situations, it can be beneficial to get support from foods that positively affect the mind and psychology by helping to regulate the hormonal balance. Nutrition and Diet Specialist Sıla Bilgili Tokgöz explained 8 foods that have a calming effect.
Nutrition and Dietetics Specialist Sıla Bilgili Tokgöz said, “You can reduce stress and alleviate your anxiety with a nutrition program prepared with the right foods and in sufficient quantities. In such periods, you can include more foods that will minimize your stress in your nutrition program. These foods activate the endorphins, serotonin and dopamine hormones associated with happiness and pleasure. So you feel better. But it is the dose that is toxic. Be sure to consume foods in accordance with the portion, "he said.
1- Avocado: Folic acid plays an extremely important role in the continuation of brain functions. In addition, vitamins B12 and B6 and folic acid also positively affect cognitive performance and mood. Containing more folic acid than any other fruit, only a quarter of the avocado contains very high levels of B-group vitamins. In this way, it is one of the most effective fruits against stress.
2- Blueberry: Blueberry is a food rich in vitamin C, flavonoids and polyphenols. These antioxidants reduce the breakdown of tryptophan, which is necessary for the brain to release the 'feel-good' chemical serotonin, helping to improve blood circulation and improve memory. Thus, they improve overall health. Thanks to the vitamin C contained in blueberries, it also helps to cope with stress.
3- Banana: Banana, which supports the secretion of the neurotransmitter serotonin, which is associated with happiness, thanks to the amino acid tryptophan in its content; regulates sleep, appetite and impulse mechanism. Increased serotonin level helps to cope with stress by ensuring good mood.
4- Almonds and hazelnuts: Consuming nuts, which are known to be rich in tryptophan, are also effective in reducing stress and contribute to easing anxiety. Thanks to serotonin, signals are sent to the brain and other parts of the body that the person is feeling good. Nutrition and Diet Specialist Sıla Bilgili Tokgöz stated that nuts also contain zinc and magnesium, and said, "It has been determined that regular intake of these two minerals with food is associated with a low depression rate."
5- Asparagus: Asparagus, which meets almost two-thirds of the daily need of folic acid, plays a protective role against mental stress. Many studies have shown that folic acid is effective in the treatment of depression. In the studies carried out; It has been reported that blood folic acid levels are also low in patients with depression, bipolar disorder and cognitive dysfunction.
6- Chamomile: Chamomile, which has soothing, anti-spasmodic and anti-inflammatory properties, helps the person to get rid of the stress of the day and to relax. One of the first signs of stress is known as 'insomnia'. Since it has a soothing feature, it is recommended that people with insomnia problems drink a cup of chamomile before going to bed at night.
7- Jerusalem artichoke: Jerusalem artichoke is a good source of probiotics that encourage the growth of beneficial friendly bacteria living in the intestines. Nutrition and Dietetics Specialist Sıla Bilgili Tokgöz said, “It can be said that probiotics have a positive effect on the gut-brain axis and have the potential to improve some psychiatric disease symptoms. There is a serious relationship between depression and bad intestinal flora. "When the balance of gut bacteria changes, that is, when the number of bad bacteria increases or the diversity of bacteria decreases, not only does the level of chemicals in the brain change, but there are also significant changes in behavior and the tendency to stress can increase."
8- Oats: Thanks to the vitamin B6 it contains, it facilitates the secretion of serotonin, which activates the body's pleasure-happiness mechanism. Consuming banana porridge for breakfast can help reduce stress.