The stress-busting ‘superfood’ that can help ease the strain – and 8 other snacks that will help calm you down
STRESSED-out Brits could help ease the strain with a good helping of kimchi.
The spicy fermented cabbage, popular in Korea, has been found to boost mental health and reduce anxiety.
Researchers from University College Cork in Ireland discovered a month-long “psychobiotic” diet, which is designed to invigorate a person’s gut bacteria and included kimchi, lowered stress levels by 32 per cent.
A separate study in 2015 in Virginia also showed decreased levels of social anxiety among those who scoffed the fiery snack.
Matthew Hilimire, assistant professor of psychology at the College of William & Mary in Williamsburg, said: “I think that it is absolutely fascinating that the microorganisms in your gut can influence your mind.”
Other “superfoods” with stress-busting properties include dark chocolate, avocado and edamame.
Here, baking expert and food lover Mark Williams, from EatKanga, takes a look at nine of the best stress-relieving foods.
1. Kimchi
Kimchi is a traditional Korean side dish made from salted and fermented vegetables.
It most commonly uses cabbage and radishes and is mixed with chilli powder, spring onion, garlic, ginger and salted preserved fish.
Kimchi, along with other fermented foods like kefir yoghurt and sauerkraut, has been shown to help reduce stress and anxiety.
It contains beneficial bacteria which is understood to improve digestive problems and strengthen your immune system.
2. Chamomile
Millions of Brits turn to tea when they’re feeling the pressure.
But instead of a builder’s brew, why not try a chamomile option instead?
It has been used in Chinese medicine for thousands of years to calm anxiety and settle stomachs.
It contains apigenin, an antioxidant that is believed to bind to certain brain receptors, promoting relaxation and sleepiness.
Scientists in the USA last year found people who consumed 270mg of chamomile extract twice a day for a month fell asleep 15 minutes faster than those who had none.
And a 2019 review noted that after two to four weeks of chamomile treatment, people with anxiety saw an improvement in symptoms.
3. Dark chocolate
Researchers at Loma Linda University Adventist Health Sciences Centre in Southern California discovered that eating chocolate with a cacao content of more than 70 per cent minimised stress levels and inflammation.
It also improved mood, memory and immunity, likely due to its “potent antioxidants and anti-inflammatory agents”.
Dark chocolate is also loaded with tryptophan, an essential amino acid that’s needed for the calming and happy chemical serotonin.
Another common ingredient is theobromine, which studies have shown can elevate mood when ingested.
4. Seeds
Magnesium is one of the most important minerals for many processes in the body, including the one that regulates adrenaline – the stress hormone.
Where can you find magnesium? Seeds.
Flaxseeds, pumpkin seeds and sunflower seeds are all great sources.
They’re also rich in protein and B vitamins, which keep the adrenal glands healthy and improve the body’s response to stress and protect against depression.
Plus they contain a healthy dose (35.17mg per 100g) of vitamin E, known to support immune function.
A study in China found a daily supplementation of vitamin E helped protect the body’s cells against oxidative stress.
5. Avocado
Avocados are rich in stress-relieving B vitamins, as well as vitamin C, magnesium and folate.
They also contain potassium, which naturally helps lower blood pressure.
The soft green fruit has been found to block neurotransmitters in the brain from being stimulated, helping you feel at ease.
6. Edamame
Edamame is a Japanese dish prepared with young soybeans still in the pod.
It is often served boiled or steamed with lashings of salt.
The beans are rich in tryptophan, which can have a calming effect.
They’re also high in fibre and protein, which can keep blood sugar stable and prevent mood swings.
7. Oysters
According to a top Columbia University assistant professor and psychiatrist, oysters can help improve mental health.
Dr Drew Ramsey feels so strongly about this, he prescribes them to his patients as an alternative treatment for anxiety and depression.
He credits their high vitamin B12 content for reducing brain shrinkage, while noting the link between long chain omega-3 fatty acid deficiencies and depression, the New York Times reports.
A study by the National Natural Science Foundation of China found omega-3 fatty acids were effective in safely curbing depressive symptoms.
Oysters also give you a shot of zinc, which can help calm frazzled nerves, it is said.
8. Saffron
Saffron, a spice from a flower called crocus sativus, is another stress-busting ingredient.
It has a strong taste and is used to flavour many Mediterranean and Asian dishes.
Some studies have shown that adding saffron into your diet can improve mood, reduce anxiety and help with depression.
It’s thought to work by helping to balance neurotransmitters in the brain.
Saffron contains antioxidants like crocin, crocetin and kaempferol which may have antidepressant properties, according to clinical trials in Iran.
Another study, published in the Journal of Affective Disorders, found that taking 30mg of saffron daily was just as effective as conventional treatments for depression like Fluoxetine, Imipramine, and Citalopram.
It is, however, one of the most expensive spices in the world and has at points in history been worth three times the price of gold.
9. Turmeric
Finally, the brightly-coloured spice turmeric can also have mental health benefits.
Due to its active ingredient curcumin, it has been shown to reduce symptoms of anxiety and depression because it stimulates the production of omega-3 fatty acid DHA, which is essential for brain health.
Some research suggests it may actually be just as effective as Prozac, and have far fewer side effects.