Stress Relieving Foods

Stress– noun, a state of mental or emotional strain or tension resulting from adverse or very demanding circumstances. In the human body, stress, at one time, prepared us for action…the fight or flight response, generally. It still does today. However, its source has changed a great deal. Instead of running from fierce wolves and/or cave bears, you now deal with an unreasonable boss while trying to avoid a pandemic that never seems to end while wondering if you’re going to be able to make your mortgage payment this month, or some similar scenario.

If this stress is constant, or nearly so, for long periods of time, it can cause serious health issues, especially to our cardiovascular, digestive systems and mental health. Obviously, if you suspect stress-related health issues, a visit to your doctor is highly recommended. Before and after that visit, here are some foods/drinks you can consume with proven stress-relieving ingredients and properties.

• Organ meats seem like a good place to start. My father, who grew up poor in England during the lean years after World War II, often had to eat the less than desirable cuts of meat, such as cow’s liver, kidneys and heart, for meals. He often had my Irish mother cook those cuts of meat long after he could afford better. Turns out he was eating healthier than those dining on filet and prime rib. Organ meats are full of stress relieving nutrients likevitamins B6 and B12, riboflavin and folate which help our bodies produce the mood regulators dopamine and serotonin. Next time, think twice before you turn your nose up at that steak and kidney pie or liver and onions.
• Kimchi, that fermented Korean vegetable staple (usually comprised of Napacabbage, daikon and Korean radishes), is chock full of probiotics, those beneficial microbes that live in our lower digestive system and promote good gut health. Kimchi comes in hundreds of varieties and seasonal variations. It is also a great source of fiber, vitamin A, thiamine, riboflavin, calcium and iron.
• Artichokes are a great source of concentrated fiber and prebiotics which feed the probiotics you gain from kimchi. Eat some artichoke hearts and get the stress-relieving nutrients vitamins C and K, potassium and magnesium.
• Matcha powderis used, primarily, to make a form of green tea. It’s made by grinding young green tea leaves into a bright green powder and then whisking with hot water. It’s essentially like drinking green tea leaves that were grown in shade to increase their chlorophyll content. It does contain some caffeine, but it also includes stress-reducing antioxidants in the catechin family.
• Sweet potatoes, due to their nutrient-rich carbs, vitamin C and potassium, have been shown to reduce cortisol levels within the body. Cortisol is the body’s primary stress hormone. It is produced by your adrenal gland and controls your mood, fear and motivation. If you’re under constant stress, like say, during a long day at work, your cortisol levels remain high instead of returning to normal levels once the perceived threat has been removed. Those abnormally high cortisol levels can then cause the health issues listed in my intro.
• Fish and shellfish high in amino and omega-3 fatty acids which help reduce inflammation within the body and produce the neurotransmitter, dopamine which is essential for regulating our stress response. Seafood in this category includes salmon, mackerel, herring, sardines, oysters, mussels and clams.
• Cruciferous vegetables are so named because their four-leaf clusters form a cross, or crucifix. They include broccoli, Brusselssprouts, cabbage, cauliflower, bok choy, arugula, water cress and radishes (a lot of the vegetables used in making kimchi). Most cruciferous vegetables contain high levels of vitamins A, C and K, folate, and phytonutrients—plant-based compounds which may reduce inflammation and help reduce the risk of certain cancers.

Please keep in mind and remember the long game when seeking to reduce stress levels through food. Eating these foods will not help your stress levels today or even tomorrow but will do so if eaten consistently over months. One last tip, try a beef heart smoothie…simply delicious.

Note from MagicKitchen.com. Steve is joking, do NOT try a beef heart smoothie!