Top 10 Foods That Relieve Stress

You keep fighting with your girlfriend, you haven't taken a vacation in eons and you're starting to wonder if you should just pitch a tent in the parking lot outside your office building. When you get back from the office, you're too exhausted to cook, so you order a pizza. After dinner, you're beat, but you know you're just going to lie awake in bed thinking about that never-ending Johnson report. That night, you barely get a wink of sleep (as usual), and you spend the next day chugging double espressos to avoid falling asleep in the boardroom.Sound familiar? There are many things wrong with this picture, not the least of which is your lack of a stress-relieving social life. But that's another story. When it's crunch time, we tend to engage in all sorts of unhealthy habits that further increase our stress levels. That pizza? Bad idea. If your anxiety is spiraling out of control, food should be your ally, not your enemy. With that in mind, here are 10 foods that will help relieve your stress.
Number 10
AlmondsThese crunchy little dudes are great stress relievers: they're packed with vitamin B2 (riboflavin), vitamin E, magnesium, and zinc. B vitamins and magnesium are involved in the production of serotonin, which helps regulate mood and relieve stress. Zinc has also been shown to fight some of the negative effects of stress, while vitamin E is an antioxidant that destroys the free radicals related to stress and heart disease.However, you should only eat a small handful at a time since almonds are high in fat. Although it is mostly healthy fat of the unsaturated variety, it could still make you pack on the pounds.
Number 9
FishMost types of fish are replete with all-important B vitamins, particularly the renowned stress fighters B6 and B12. In fact, B12 is one of the most important vitamins involved in the synthesis of the "happy" brain chemical serotonin; a vitamin B12 deficiency can even lead to depression.For lunch, try a tuna salad or sandwich (with light mayo). A good dinner option is grilled salmon or mackerel with a side of leafy greens and whole-grain rice; see below for more on the stress-fighting benefits of these foods.
Number 8
BroccoliYet another food that is chock-full of stress-relieving B vitamins, broccoli has the added benefit of containing folic acid, which is also part of the B vitamin family. Folic acid helps relieve stress, anxiety, panic, and even depression.Try broccoli as a simple accompaniment to fish or chicken, or toss it into a stir-fry along with a few other vegetables and some beef or shrimp.
Number 7
Whole-grain rice or pastaIt's a good thing carbohydrates are finally back in style now that everyone has realized those low-carb diets were a bunch of hooey; carbs boost serotonin levels and thus have a calming, soothing effect. While all carbs will give you this kick, stick to whole-grain bread, rice and pasta.Simple carbs like white bread and pastries will only give you a momentary boost followed by a crash, and they will make you pack on the pounds. On the other hand, whole grains (complex carbs) are digested more slowly and will thus keep you feeling fuller -- and conceivably happier -- for a longer period of time.A small portion of brown rice or whole-wheat pasta as a side dish for dinner should give you the boost you need.That big steak might actually calm you, as will these other stress-busting foods...
Number 6
SushiAside from the benefits of fish described on the first page, the seaweed in maki (rolls) also has anxiety-fighting properties. It is packed with stress-relieving magnesium, as well as pantothenic acid and vitamin B2 (riboflavin).Pantothenic acid is crucial, as it contributes to the health of the adrenal glands, which play a vital role in stress management. In times of stress, a deficiency in pantothenic acid can lead to feelings of anxiety and increased vulnerability to infection, illness and chronic fatigue.So be Mr. Fancy Pants and take your girlfriend out to a swank sushi resto; this might relieve your stress in other ways, too.
Number 5
MilkIn addition to those kung fu-fighting vitamins B2 and B12, milk also contains antioxidants that help destroy free radicals associated with stress.Have some skim milk with your cereal for breakfast or pour yourself a tall, cold glass and use it as an excuse to scarf down a few chocolate chip cookies. Uh, not too often.
Number 4
Cantaloupe and cottage cheeseCantaloupe is an excellent source of vitamin C, which is crucial in combating stress. In fact, prolonged periods of stress deplete levels of vitamin C in the adrenal glands, so it's important to consume foods that contain high levels of it.Since cottage cheese is a good source of vitamins B2 and B12, mixing it with cantaloupe for breakfast or a midday snack will help you banish your feelings of anxiety.
Number 3
BeefAh, another great reason to indulge in a big slab of beef -- it will chill you out thanks to the iron, B vitamins and zinc it contains. Of course, beef does contain unhealthy saturated fat, which increases your risk of coronary heart disease and other illnesses.To get around this problem, pick the leanest cuts of beef you can find; look for the word "round" or "loin" in the name, such as top sirloin, top round, and tenderloin.
Number 2
Fortified breakfast cerealThese days, many breakfast cereals are fortified with a slew of essential vitamins and minerals, so they can be a great one-stop source of stress-fighting B vitamins, folic acid, vitamin C, and fiber.Two good brands to try are Whole Grain TOTAL and Fiber One, or you can check out my "Best Breakfast Cereals" article for more options.
Number 1
BlueberriesThese little blue miracle workers are jam-packed with antioxidants and vitamin C, which are potent stress busters. As an added bonus, they're low in calories, so they won't make you blimp-like.Blueberries are also a good source of fiber, which can help relieve the cramps and constipation that can occur in times of stress. Mix the little suckers with some cottage cheese or eat them on their own as a snack or dessert.