With the hectic pace of life today, stress is practically inevitable. Whether from work, problems in one’s personal life, or medical issues, constant stress can ravage both mental and physical states. Exercise, meditation, and sleep are all crucial in dealing with stress, but nutrition is frequently a neglected but effective aid. That is where superfoods enter the picture.
Our in-house expert, Dt. Aparna Pandey, MSC-Nutrition and Dietetics, shares how and which superfoods help to reduce stress.
What Are Superfoods?
Superfoods are high-density foods that provide a great deal of health advantages as a result of their high levels of vitamins, minerals, antioxidants, and phytonutrients. They surpass ordinary nutrition by lowering inflammation, increasing immunity, enhancing heart and brain function, and even emotional health.
There is no scientific definition for “superfoods,” though; the term tends to refer to natural foods, most often plant foods that are especially good for health and well-being.
How Superfoods Help Reduce Stress?
Aparna mentions some superfoods possess some nutrients like magnesium, B vitamins, omega-3 fatty acids, antioxidants, and amino acids that are known to control cortisol (the stress hormone), improve mental functioning, and improve mood. Consuming these foods on a daily basis will most likely enable your body to combat stress better.
Nine Superfoods that can help reduce stress
1. Ashwagandha (Indian Ginseng): Ashwagandha is quite possibly one of Ayurveda’s most potent adaptogenic herbs. “It allows the body to adapt to stress by reducing cortisol levels and maintaining adrenal function,” says Aparna.
Advantages: Decreases anxiety, promotes sleep, stabilizes mood, and increases energy.
How to Use: Add ½ teaspoon of Ashwagandha powder to warm milk or water before sleeping. It can be taken in capsule form as well.
2. Shankhpushpi: Shankhpushpi is an off-the-beaten-track Ayurvedic herb that’s highly valued for its soothing impact on the nervous system. Shankhpushpi is a natural brain tonic and is particularly suited for patients with chronic anxiety, mental exhaustion, or insomnia.
Benefits: Foster’s memory, alleviates mental tension, and enhances clarity of thought.
How to Use: Often seen in syrup and powder form, have a small quantity once in the morning and once in the evening with water or honey.
3. Makhana (Fox Nuts or Lotus Seeds): Makhana is a protein-rich snack that’s picking up steam, but hardly anyone realizes it’s inherently soothing because of its high magnesium levels and the amino acids tryptophan.
Benefit: Regulates sleep patterns, calms anxiety, and promotes brain health.
How to Use: Dry roast with ghee, turmeric, and a pinch of rock salt to make a light dinner snack.
4. Ragi (Finger Millet): Normally referred to as a “desi mood booster,” ragi contains complex carbohydrates and tryptophan, an amino acid that helps in the synthesis of serotonin, the “feel-good” hormone.
Benefits: Promotes sound sleep, helps curb irritability, and stabilizes blood sugar.
How to Use: Consume ragi in the form of dosa, porridge, or ragi malt with milk and jaggery.
5. Amla (Indian Gooseberry): A rich source of Vitamin C, amla is an antioxidant with immense anti-stress potential and helps stabilize adrenal function and free radical damage due to stress.
Benefits: Increases mental immunity, boosts immunity, and is emotionally uplifting.
How to Use: Fresh amla juice on an empty stomach or as a component of chyawanprash.
6. Brahmi (Bacopa monnieri): Brahmi is an ancient herb in Ayurveda that has neuroprotective effects. “It not only enhances memory but also lowers nervous tension,” says Aparna.
Benefits: Enhances concentration, lowers anxiety, and tranquilizes the mind.
How to Use: Add ¼ tsp Brahmi powder to warm water or consume it as a part of a brain-tonic herbal tea.
7. Sabja Seeds (Sweet Basil Seeds): Frequently mistaken for chia seeds, sabja seeds are calming and cooling. They aid in stress management by balancing body heat and soothing the gut-brain axis.
Benefits: Soothes restlessness, aids digestion, and moisturizes the body.
Usage: Soak 1 tsp in water for 10 minutes and mix with lemon water, milk, or coconut water.
8. Curry Leaves (Kadi Patta): Frequently employed for tadka, curry leaves contain B-complex vitamins, iron, and antioxidants that nourish the nervous system and emotional well-being.
Benefits: Enhances reduction of fatigue and mood by way of improved iron levels and digestion.
How to Use: Chew a few fresh leaves in the morning or use generously in daily cooking.
9. Sattu (Roasted Bengal Gram Flour): Sattu is a local treasure of Bihar and East India, which is prepared from roasted chana. It cools down the body and is a good energy builder, thus being a perfect supplement for stress-related fatigue or mood fluctuations.
Benefits: Regulates blood sugar, delivers plant protein, and is anti-acidic.
How to Use: Take two tablespoons with cool water, salt, lemon, and cumin as a healthy mid-morning drink.
Tips to Maximize the Benefits of Superfoods
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Be consistent: Add superfoods as part of a generally balanced diet rather than sporadic gimmicks.
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Stay Hydrated: Water boosts the body’s efficiency at absorbing nutrients and metabolizing stress hormones.
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Pair them well: Coordinate superfoods with healthy lifestyle routines like physical exercise and proper rest.
In a Nutshell:
Stress is unavoidable, but we need to manage our stress as it may complicate our health and cause multiple health issues. By eating foods that reduce stress, you are giving your body and your mind a boost simultaneously. These superfoods don’t just make you feel better overall but more resistant to the emotional and psychological stresses of life as well. Start small, put a few of these on your plate, and notice the difference. For more such nutrition-related tips – CLICK HERE!
Disclaimer: This article is meant for informational purposes only and must not be considered a substitute for professional advice.
