Foods rich in high-quality protein, magnesium, vitamin D, fiber, and probiotics such as salmon, yogurt, and chicken help reduce stress.
Doctor Tran Thi Tra Phuong, Department of Nutrition and Dietetics, Tam Anh General Hospital, Hanoi, said that during acute stress, the body secretes the hormone adrenaline which can inhibit appetite. On the contrary, in cases of chronic stress, increased levels of cortisol (the hormone that controls stress) can stimulate cravings, especially foods rich in sugar, fat, and calories, leading to weight gain.
A balanced diet supports the immune system, restores damaged cells, and provides the body with energy to cope with stress.
Foods rich in high-quality protein
Protein plays an important role in the production of hormones and neurotransmitters – factors that regulate the stress response. If you don’t get enough protein, your body can suffer from nutrient deficiencies that affect mood and brain function.
Protein-rich foods like eggs and fatty fish (salmon, sardines, tuna) are good choices for reducing stress. Fatty fish provides omega-3 fatty acids, which maintain brain health. Lean proteins such as chicken, turkey, and tofu are also rich sources of protein to balance the body.
Chicken breast and eggs provide good protein, contributing to reducing stress and enhancing brain function. Image: Bui Thuy
Probiotic, prebiotic and fermented foods
Beneficial bacteria in the gut play an important role in regulating the digestive system, contributing to improved mood and overall health. About 90% of serotonin – a neurotransmitter that improves mood – is produced in the digestive tract. Therefore, maintaining a healthy intestinal microflora can reduce stress.
Foods such as yogurt, kimchi, and sauerkraut are good choices to help balance intestinal bacteria and enhance digestive health. Foods containing prebiotics such as fruits, vegetables, whole grains, and legumes provide fiber to nourish beneficial bacteria in the digestive tract.
Foods rich in magnesium
Magnesium is an important mineral for the body to relax and sleep better. Magnesium deficiency can lead to increased anxiety and stress. Foods rich in magnesium, such as green leafy vegetables, salmon and chocolate, relax the body and improve sleep quality. However, care should be taken not to overconsume it as it may cause some side effects.
Foods rich in vitamin D
Vitamin D maintains immune system health, which is involved in mood regulation. People with low vitamin D levels are often at high risk of stress, anxiety, and depression.
Sources of vitamin D are commonly found in dairy products such as eggs and cheese, fatty fish such as salmon and mackerel, and mushrooms. Doctor Tra Phuong said people with stress should have a scientific rest regime, get enough sleep, and exercise moderately (30-60 minutes a day). Supplementing natural essences from blueberry and ginkgo biloba enhances cerebral blood circulation, helping to reduce headaches, insomnia, and stress.
Types of tea
Some types of tea can soothe the body and reduce stress thanks to the ingredient L-theanine – an amino acid that relaxes and balances mood. Green tea and black tea contain L-theanine and antioxidants that help reduce stress. Herbal teas such as chamomile tea and peppermint tea calm the nervous system and relax. Tea or lotus seeds and lotus heart help improve sleep and reduce anxiety.