Discover a selection of 12 foods scientifically proven to lower cortisol levels, promoting overall well-being and stress reduction.
Cortisol is a hormone that is released by the adrenal glands in response to stress. And while it does play an important role in helping your body react to danger, high cortisol levels over a long period can have lasting, negative effects on your health. Fortunately, diet is a powerful tool that can be used to lower cortisol and mitigate the impacts of stress. Eating foods that supply key nutrients and compounds can help cortisol return to normal levels – and even build resilience against the effects of daily stressors.
So, if you want to feel calmer, more balanced, and just better all-around, try adding more of the following superfoods to your diet!
Berries
Nature’s colorful candies like blueberries, strawberries, and blackberries to name a few, are not only delightful to the taste buds but also champions in reducing stress. They are packed with antioxidants, particularly flavonoids. These powerful compounds have been shown to improve mood and reduce oxidative stress and inflammation. Whether you’re enjoying a handful of fresh berries or blending them into a nutritious smoothie, these small fruits are a sweet addition to a stress-reducing diet.
Greek Yogurt
Greek yogurt truly stands out in the dairy aisle for its stress-busting properties. It’s a great source of protein, calcium, and B vitamins; and it’s also rich in probiotics, the beneficial bacteria that play a significant role in maintaining gut health.
As you may already know, a healthy gut is linked to the production of mood-stabilizing hormones like serotonin, and regular consumption of Greek yogurt can help maintain this balance. Its creamy texture and tangy flavor make it a great addition to your diet.
Leafy Greens
Spinach, kale, and other leafy greens are fundamental to a healthy diet, and they also have properties that can help reduce stress. These greens are rich in magnesium, a mineral that plays a pivotal role in the body’s stress response. It’s been shown to help alleviate symptoms of stress and anxiety by promoting relaxation and enhancing the quality of sleep.
In addition to magnesium, these edible plant leaves are also a good source of folate, a contributing factor to the production of serotonin and dopamine.
Citrus Fruits
Citrus fruits like orange, lemon, grapefruit, and lime are famous for their high vitamin C content known to boost the immune system. Vitamin C has been shown to reduce cortisol levels as well, making it an essential nutrient in stress management. The refreshing flavors of citrus fruits can also have an uplifting effect on mood by providing a sensory boost that can alleviate feelings of stress.
Whole Grains
Whole grains are much more than just a steady source of energy; they are integral in managing stress and anxiety thanks to their B vitamin content, crucial for brain health and mood regulation. Further, whole grains are a good source of fiber, an important factor for gut health. From a warm, comforting bowl of oatmeal to a robust quinoa salad, there are many ways to enjoy the benefits of whole grains, while keeping your meals interesting and varied.
Bananas
Bananas are a fantastic source of potassium, an essential mineral for maintaining healthy blood pressure and heart function, both of which can be affected by stress. Moreover, bananas are a good source of vitamin B6, which keeps your brain healthy and your mood in check. This incredibly versatile yellow fruit can be eaten on its own, added to cereal or yogurt, or used in baking. The natural sweetness makes it a satisfying snack that can also aid in stress reduction.
Nutritional Yeast
A lesser-known gem, nutritional yeast is a unique and beneficial addition to a stress-reducing diet, particularly for those following a plant-based lifestyle. It’s a vegan source of B vitamins with a savory, cheese-like flavor.
Nutritional yeast also contains minerals including magnesium and zinc, which further support stress reduction. It can be easily added to various dishes, from sprinkling some over popcorn to adding it to soups and sauces.
Its distinct flavor enhances meals while providing the nutritional benefits needed for managing stress.
Walnuts
Walnuts not only resemble the brain but also benefit it. These nuts are an excellent source of omega-3 fatty acids, particularly ALA, which contribute to brain health and stress reduction. The impressive nutrient profile of walnuts including magnesium, antioxidants, and healthy fats, supports overall mental health and resilience in the face of stress. They can be added to salads, mixed into oatmeal, or simply snacked on throughout the day.
Salmon
When it comes to omega-3s, fatty fish like wild salmon are among the best sources. The omega-3 fatty acids found in salmon, namely EPA and DHA, are known to regulate neurotransmitters, reduce inflammation, and promote brain health, all of which are beneficial in managing stress and anxiety.
Grilled, baked, or poached, salmon can be a delicious and healthful centerpiece in meals aimed at combating stress.
Dark Chocolate
Dark chocolate, especially with high cocoa content, can have a significant impact on stress levels. It is rich in flavonoids known for their ability to lower cortisol and improve mood. Whether enjoyed as a small after-dinner treat or incorporated into healthy desserts, dark chocolate can be a part of a balanced diet aimed at lowering stress. The key is to choose chocolate with at least 70% cocoa content and to consume it in moderation.
Legumes
Legumes including beans, lentils, and chickpeas, are excellent for stress management thanks to their high nutrient content. They are a great source of protein, fiber, and complex carbohydrates, all of which contribute to stable blood sugar levels and mood regulation.
The fiber in legumes also supports gut health, which is crucial for mental well-being and stress management. Their hearty texture and ability to easily absorb flavors make them a satisfying and stress-reducing addition to any meal.
Mushrooms
Mushrooms are a unique and beneficial food for stress reduction. They are rich in selenium and magnesium, minerals known for their calming effects on the body and mind. Selenium helps balance mood; while magnesium aids in relaxation and stress relief. Mushrooms also contain B vitamins, crucial for energy production and nervous system health.
Their umami flavor and versatile nature make mushrooms a great addition to a variety of dishes, from stir-fries to soups. Including these foods in your diet can offer a natural and enjoyable way to manage stress and anxiety. Each food provides unique nutrients and compounds that help reduce cortisol levels and promote overall well-being.
Keep in mind that a balanced diet is just one aspect of stress management. Regular exercise, adequate sleep, and mindfulness practices are also important for maintaining mental health. By combining these lifestyle choices with a diet rich in stress-reducing foods, you can create a comprehensive approach to managing stress and enhancing your quality of life.
