Boost immunity, eliminate stress, and feel great… here are 10 Superfoods you should have on your grocery list each week.
These low sugar super fruits are packed with antioxidants, vitamins C and E, magnesium and manganese, making them great stress relievers. Research has shown that eating blueberries regularly can also help ease depression, insomnia and other mood disorders that can be triggered by or contribute to stress.
Almonds provide high levels of vitamins B2 and E, magnesium, zinc, selenium, and healthy oils that provide stress reducing benefits. Enjoy a handful a day – raw or roasted. And don’t forget to toss almonds in your desserts and baked goods. In addition to almonds, walnuts and pistachios lower your stress hormones, reduce your blood pressure and boost your energy level.
Dark green vegetables like spinach are rich in vitamins A, B and C. Spinach also contains high levels of calcium, potassium, magnesium and phosphorus that help reduce stress hormones in the body and stabilize your mood. One cup of spinach each day can have relaxing, calming effects on the body. And, there are so many ways to include spinach in your diet – add it to your wrap, omelet, sandwich or salad.
Fiber, potassium, healthy fat, minerals, protein, and vitamins C and E – all found in avocados and all nutrients that help regulate stress hormones by keeping your nerves and brain cells healthy. Eating one-half or whole avocado daily can significantly lower your blood pressure level and reduce your stress hormone level. Avocados are great plain, on salads, sandwiches, or in smoothie.
Lots of omega-3 fatty acids with strong anti-inflammatory effects make salmon a great superfood. Omega-3 fatty acids boost brain chemicals like serotonin that help maintain that happy feeling and regulate stress hormones like cortisol and adrenaline. And, omega-3 fatty acids help the brain function at a higher level. Try two or three servings of salmon per week.
Yogurt is loaded with calcium, protein, vitamins and good-for-you-bacteria known as probiotics. It can help decrease the risk of osteoporosis and contains 20% more protein than milk per serving. But, you have to stick with organic or Greek yogurt in order to take advantage of all the benefits.
7. Green Tea
Green tea contains powerful antioxidants such as polyphenols, flavonoids and catechins – all of which have a calming and positive effect on the mind and body. Green tea also contains an amino acid called theanine that promotes relaxation and improves focus and attention. Try substituting green tea for your morning cup of coffee and see if you can feel the difference.
8. Dark Chocolate
Dark chocolate contains theobromine which is a natural mood elevator, and magnesium which helps fight stress, fatigue, depression and irritability. Research has shown that eating about an ounce and a half of dark chocolate a day can greatly reduce the level of stress hormones in the body. Organic, raw chocolate will be your best choice.
The perfect snack, oranges boast a wealth of nutritious benefits and they provide over 100% of the daily value for vitamin C making them an immune-boosting superfood. Oranges are a good source of B1 and folate for proper brain development, potassium to maintain electrolyte balance, calcium for healthy teeth and bones, and over 170 antioxidants. The vitamin C and antioxidants help boost immunity and fight free radicals, which are increased with the presence of stress.
10. Brown Rice
Brown rice contains generous amounts of B vitamins, which are important for maintaining cells, tissues and organs. They work as natural mood stabilizers and help in biochemical reactions involved in brain function, healthy red blood cells, immunity and cardiac functioning. When you get an adequate amount of B vitamins, you’ll be better able to fight off stress and other mood disorders.