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With holidays looming and a presidential election nigh, autumn could be a season of stress for many.Experts say the food we consume can lessen the effects of stress by nourishing our bodies with vitamins and minerals.Researchers have long emphasized the importance of the gut-brain connection — the idea that the gut and brain constantly communicate through an intricate network of nerves and chemical signals.Dr.Daniel Amen, a brain-imaging researcher in California, says in a TikTok video posted last week, “You have to feed your gut … healthy foods, fiber, colorful fruits and vegetables, and healthy protein in order for your gut to support your brain.”This week, dietitians shared with HuffPost five dietary staples for stress relief — orange juice, leafy greens, tuna, pumpkin seeds and salmon.Rise and shine — a glass of OJ gets an enthusiastic thumbs-up from experts for how it can keep oxidative stress in check.
A 2022 study found that drinking 100% orange juice with no added sugar can reduce inflammation and oxidative stress in healthy adults and those at high risk of developing chronic diseases.Nutrient-rich, one glass of orange juice contains the entire recommended daily intake of vitamin C for most adults.Rich in folate and antioxidants, as well as vitamins K, C, A and calcium, leafy greens like kale and spinach are a boon for the brain.
These greens contain tryptophan, an amino acid essential to the formation of serotonin, the “feel-good hormone” that regulates mood and can help prevent anxiety and depression.Experts recommend aiming for 400 micrograms of folate and 700 to 900 micrograms of vitamin A daily, depending on age and sex.The high amounts of vitamins B6 and B12 in tuna can help reduce stress by increasing the body’s production of serotonin and gamma-aminobutyric acid, a neurotransmitter in the brain that plays a pivotal role in regulating sleep and stress.According to the Cleveland Clinic, GABA calms the central nervous system, pr...