Stress No More! Try These 30 Calming Foods

Swiss Chard

This versatile leafy green is loaded with magnesium, which is considered by many nutrition experts as the ultimate “anti-stress” mineral. “Magnesium helps muscles and nerves relax,” says Rachel Fiske, a nutrition consultant and personal trainer in San Francisco, CA. According to Fiske, a deficiency in magnesium can lead to high blood pressure, unregulated blood sugar and headaches. Talk about stress.
To de-stress: Steam, lightly sauté or toss one cup of Swiss chard into a good, hearty soup (right before serving) to reap the benefits.

Cauliflower

Cauliflower is high in fiber, which promotes healthy digestion and elimination. If stress causes constipation or other digestive problems, bulk up on this veggie.
To de-stress: Steam half a cup of cauliflower and mash (as you would potatoes) with some olive oil and spices and serve it as a guilt-free side dish to basically any entrée!

Spinach

With a laundry list of micronutrients such as vitamins A, C, K and folate and minerals like manganese and iron, spinach should be the top staple in everyone’s diet. But in times of stress, the adrenal glands (where stress hormones are stored) tend to be particularly depleted of their normally high levels of vitamin C.
To de-stress: Replace iceberg lettuce with spinach next time you make a salad for a more nutrient-dense option.

Pumpkin Seeds

“Zinc is essential for immune health and stress management, particularly in our fast-paced urban lifestyles,” says Fiske. And pumpkin seeds are chock full of it! Symptoms of a zinc deficiency include loss of appetite, irritability and depression. So a handful of pumpkin seeds now and then isn't a bad idea.
To de-stress: Toss a quarter cup in a salad for some extra crunch…and to keep your zinc reserve high. You can also try roasting the seeds and tossing them with olive oil and a sprinkle with salt for a satisfying snack.

Broccoli

With more vitamin C than an orange, broccoli is also a rich source of vitamin A and potent antioxidants that help your body manage everyday stress.
To de-stress: Steam (rather than boil) to retain more of broccoli’s important nutrients, or eat raw with your favorite dip as an afternoon snack. A one cup serving of this super food delivers pretty much every stress-managing nutrient you need. So, listen to your mom! Eat your broccoli.

Tuna

A great protein source, tuna also contains omega-3 fatty acids (the “good fats” that Americans are not consuming enough of). Think of the omega-3 fats as a natural anti-inflammatory. When stress is present (especially chronic stress), inflammation can take place throughout the body.
To de-stress: Four ounces of this flavorful fish is enough to provide these stress-supportive benefits.

Asparagus

This spring vegetable is not only high in antioxidants (ideal for combating oxidative stress) but also a good source of tryptophan, an important amino acid that the body uses to make serotonin, which helps us sleep and supports a healthy mood. “Serotonin deficiency is the most common cause of panic attacks,” says Julia Ross, author of The Mood Cure. Whether you have a full-blown anxiety or panic attack or are simply just experiencing too much stress, eat more serotonin-containing foods.
To de-stress: Slice asparagus thin and enjoy raw with your favorite dressing or lightly steam or boil it (make sure it retains its natural crunch and color) and add to a pasta dish or salad. Just one cup should help you restore your mood-enhancing serotonin levels.

Nutritional Yeast

You may think of it as just “hippie food,” yet this nutritional powerhouse has stress-relieving B vitamins and 15 minerals, including magnesium, selenium and zinc. “It boosts metabolism and is beneficial for stabilizing blood sugar and weight loss,” says Susan Arthur, a nutrition consultant in Aptos, CA.
To de-stress: Sprinkle about one tablespoon on popcorn for a faux-cheese healthy snack. Warning: You might get addicted!

Bell Peppers

Thanks to their high vitamin C content (291 percent of the RDA), bell peppers are a good anti-stress food. They’re also low in calories (red bell peppers are only 25 calories per cup) and high in dietary fiber, putting them on the top of George Mateljan's The World’s Healthiest Foods list.
To de-stress: Add one cup to your favorite salsa recipe for extra stress-support…and an unexpected twist.

Parsley

This member of the carrot family delivers an astounding amount of stress-busting nutrients like flavonoids, a type of antioxidant found in plants that protect against free-radical damage (which are the result of stress) and vitamins A and C. Your body will thank you for all of the protective powers it provides.
To de-stress: Add a handful to your next smoothie. Trust us, it’s more delicious than you think!

Strawberries

The phytonutrients in strawberries that give this sweet fruit their vibrant color are antioxidants that help control stress-related inflammation.

Salmon

Like tuna, wild caught salmon (as opposed to farmed) is high in omega-3 fatty acids, which contribute to a healthy mood and optimal brain function. Try eating more salmon to keep your cognitive abilities sharp and your attitude positive as you battle the week ahead.
To de-stress: Again, just four ounces of this brain food will do.

Coconut Water

High in potassium and magnesium, coconut water is naturally fortified with minerals and free of added sugar. It’s particularly good post-exercise for rehydrating and re-energizing.
To de-stress: Choose an unsweetened 100 percent pure brand with no added preservatives or flavorings. Be sure to check the label! For best results, enjoy 8 to 12 ounces daily.

Sardines

These small fatty fish are a wonderful source of brain-boosting omega-3 fatty acids, says Ross. Plus, it’s just a handy protein to have in the pantry.
To de-stress: Spoon some of the fish on a cracker and season with freshly ground black pepper and a little cayenne for an appetizer

Tulsi Tea

Also known as holy basil, tulsi tea is revered in India and touted for its many medicinal and nutritive properties. Several studies show that it can decrease stress hormones and corticosteroids, lower levels of which are associated with improved mental clarity and memory, says Chris Kilham, an ethnobotanist at the University of Massachusetts at Amherst.
To de-stress: Steep a teabag for two to five minutes and sip, either hot or cold. Enjoy 2 to 4 cups for optimal benefits.

Walnuts

High in omega-3 fatty acids, B vitamins and magnesium (all of which support metabolism, reduce stress and improve mood), walnuts provide excellent nutrition for the brain,” says Arthur.
To de-stress: Mix a quarter cup of walnuts into a salad or cereal for additional texture and brain-boosting power.

Turkey

This white meat is a good source of l-tryptophan, the precursor to serotonin and a “feel good” hormone responsible for promoting restful, rejuvenating sleep and fending off depression and suboptimal moods.
To de-stress: Roast 4 ounces of organic or free-range turkey and slice up for sandwiches or salads.

Beef

Grass-fed and organic beef is both high in anti-inflammatory omega-3 fats and zinc. When it’s lean, it’s a great source of low-fat protein.
To de-stress: Sauté 4 ounces of ground beef with onions, spoon it onto some lettuce and wrap it up for a protein-rich, low-carb “taco”

Eggs

Often maligned as artery-clogging and cholesterol-rich, eggs are full of nutrients like vitamins, minerals and good fats -- all of which help release endorphins (the brain’s chemicals that “amplify pleasure and make pain more tolerable,” according to Ross).
To de-stress: Poach, fry, scramble or boil one or two eggs for a healthy protein boost any time of day.

Cottage Cheese

This mild cheese is high in calcium, protein and the amino acid tryptophan, which promotes healthy serotonin and endorphin levels, says Ross. Plus, it’s super filling so it’ll keep your waistline happy too.
To de-stress: Pair 4 ounces cottage cheese with berries or pineapples for a satisfying meal or snack.

Chicken

Organic, free-range chicken that is free of antibiotics and hormones is a healthy source of protein and amino acids, the building blocks of protein, necessary to support a healthy immune system and prevent fatigue and weakness.
To de-stress: Grill it, slice it and add it to salad for a healthy meal. It also doesn’t hurt to have an ultimate go-to Roast Chicken recipe in your back pocket. As with most proteins, 4 ounces per meal should do the trick.

Shiitake mushrooms

Popular in Asian cultures, these vitamin C-rich mushrooms are known to help protect the immune system and increase vitality. “During times of chemical, emotional, psychological or physiological stress, the urinary system excretes vitamin C at a significantly increased rate, thereby elevating the body’s needs for vitamin C during these times,” says Michael Murray, N.D., author of Encyclopedia of Nutritional Supplements.

Carrots

These root vegetables are high in beta-carotene, a potent antioxidant that helps support the immune system.
To de-stress: Great raw with hummus, carrots can also be steamed, sautéed, roasted and glazed. Just 4 ounces should do the trick!

Green Tea

Green tea is a good source of cleansing chlorophyll, anti-inflammatory flavonoids and soothing magnesium, says Arthur. It’s also high in antioxidants -- making it one of the more beneficial beverage choices you can make.
To de-stress: Replace your second cup of coffee during the day with this more nutrient-packed and tasty beverage.

Kale

Also ranked as one of the world’s healthiest foods by Mateljan, kale is a good source of vitamin C, manganese and l-tryptophan.
To de-stress: Sauté one cup of kale with some olive oil, garlic and lemon juice or chop it raw and add to salads.

Blueberries

Like other berries and rich-colored fruits, blueberries contain plant nutrients (or anthocyanins) that protect against some chronic diseases, especially those caused by chronic stress.
To de-stress: Toss a half a cup in yogurt, cereal or a smoothie for a healthy dessert or breakfast.

Sweet Potatoes

Healthier and sweeter than their white cousin, sweet potatoes are an excellent source of beta-carotene, dietary fiber and potassium (which can protect your body from the effects of stress). Be sure to leave the skin intact!
To de-stress: Swap out white potatoes for everything from mashed potatoes to French fries.

Extra Virgin Olive Oil

This staple is rich in polyphenols, which can help keep inflammation down, especially in times of stress.
To de-stress: Replace your bottled, store-bought salad dressings with a simple, homemade olive oil vinaigrette. One to two tablespoons is all you need to reap the benefits.

Turmeric

A cousin of the ginger root, turmeric contains curcumin, a compound that suppresses inflammation and supports liver health.
To de-stress: A half a teaspoon of this bright orange spice on any veggie or meat dish will kick up its flavor and nutritional benefits. You can also try cooking with more curry, a spice blend that contains turmeric.

Celery

Celery’s ability to reduce blood pressure has long been recognized by Chinese medicine practitioners, says Mateljan. This munch-able vegetable contains phthalides, compounds that relax the muscles of the arteries that regulate blood pressure and allow the vessels to dilate thus reducing high blood pressure, a common symptom of too much stress.
To de-stress: Chop up half a cup and use it as the base of any soup. And make sure you don’t forget it in your tuna or egg salads.