20 tips to fight stress through nutrition

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Human life is full of anxieties and the modern era includes many issues that cause frustration which leads to stress. Many of us do not even take care of the food we consume. Lack of a proper diet is one of the most important causes for many diseases and disorders in body. The food we eat affects us on a physical, mental and psychological level.

Causes of stress

Every day we go through our daily grind for the day. Our minds are usually pre occupied and clutched in hassles and tensions to manage the day to day issues. All this naturally results in stress and mental fatigue. Some of the very common causes of stress are:


  • Family problems
  • Insecure future
  • Health issues
  • Workplace deadlines and targets
  • Personal problems
  • Financial issues
  • Fretting over things that are out of our control

How can Stress be identified in a person?

When stress is bottled up inside, it manifests in many forms in the body. However, you are in charge of your life and can control stress by proper eating and adopting healthy practices. Stress can be healed only when you own up to the fact that you are under stress. Here is how to identify it:


  • Constant worry
  • Insomnia
  • Irritability
  • Lack of concentration
  • Loss of libido
  • Pessimism
  • Suffering from headaches, backaches etc.
  • Nervousness
  • Anxiety
  • Behavioral disorders
  • Loss of appetite or over eating

The top 20 foods that reduce stress are as follows:


Oats are considered to be a boon for health. They are rich in fiber and proteins. Regular consumption of oats helps in reducing stress.


Papaya is a fat-burning fruit. Eating papaya helps in fat reduction as well as controls stress. It is tasty to eat healthy for our body and mind, thereby fights against stress.

Seeds of pumpkins

The seeds of pumpkins are rich in magnesium and provide daily requirement of magnesium. These seeds fight against headache, fatigues, and blood pressure levels etc to be stress-free.


Almonds are rich in vitamins B2, E, magnesium and zinc. These maintain an equilibrium state to the brain by releasing serotonin which releases stress successfully. Nuts try to keep the human mind fresh and without the stress.


Ginger acts an anti depressant for our body. It fights against many health issues and keeps the stomach free from pains and disorders. Ginger plays an important role in reducing stress.


Oranges are unique fruits that are rich in Vitamin C. Oranges try to reduce stress of the human body and mind and by keeping Cortisol, the hormone of stress regulated at all times.


Milk is considered to be the complete food since old times. It is abundant in magnesium, zinc and other vitamins and nutrients that help in keeping us relaxed

Fatty acids

Fatty acids that contain omega 3 are an essential nutrient which makes a person feel happy and fulfilled. Foods like oily fish and nuts are rich in omega 3.


Consuming dark chocolates instead of milk chocolates is a healthier option for you. Dark chocolate helps in burning fat and also helps in stress reduction.

Green tea and lemon tea

Tea relaxes a person from stress. It helps in healing headache and provides instant relief. Green tea and black tea are appropriate for it.

Spinach and leafy vegetables

Spinach and other green leafy vegetables are rich in magnesium which is very effective in stress reduction. They also increase blood content in body, increasing your vitality.


Blueberries are rich in fiber and Vitamin C which diminishes the levels of stress. Consuming different colors of fruits leads to a healthy body with strong immunity.

Walnuts and cashew nuts

Walnuts and Cashew nuts are rich in omega 3 fatty acids and keep blood pressure level regulated, which in turn saves stress.


Food that contains large levels of carbohydrates works very fine in fighting against stress in an excellent way. Like oatmeal, wheat and whole grains etc have a high proportion of carbohydrates that produce the stress-fighting hormone serotonin.


Beef is not always a popular dish people consume. It contains B vitamin, zinc and Magnesium in high levels, there is no wrong in consuming beef.

Cottage cheese

The content of protein and calcium is very high in cottage cheese that fights successfully against stress.


Coconut reduces the stress releasing hormone and the fragrance of coconut makes stress run away from your body. Fast heartbeat gets regulated as well as sugar and blood pressure levels.

Green apple

Headaches can be reduced by smelling green apple. A research conducted on stress reducing foods revealed that consumption of green apple is very effective in making minds stress free.