Foods that help fight stress
Foods that help fight stress
Melissa Southern-Garcia
Dietitian
Jakarta
SouthernDietitian@yahoo.com
Long working hours, the hectic pace of life and poor eating
habits all go hand in hand. In times of stress, the human body
actually needs more nutrients and the body becomes caught in a
vicious cycle.
While a bag of chips and a Coca-Cola may be a quick and easy
lunch for people in a hurry, stress is draining the body of
essential vitamin and mineral stores. It is no wonder that stress
is linked to an overall increase in illness.
Common symptoms of stress include fatigue, headaches,
irritability and stomach discomfort. Longer periods of stress can
lead to a decrease in the functioning of the immune system,
reducing resistance to colds and infections. Although it may be
impossible to eliminate stress, it is possible to control some of
its effects on the body by making smart nutritional choices.
Eating foods that are packed with four essential stress-
fighting nutrients: magnesium, beta-carotene, vitamin C and the B
vitamins can help the body when nutrient needs are at their
highest.
One of the key players in the body's fight against stress is
mineral magnesium. According to the American College of
Nutrition, magnesium is necessary for the production and
transport of energy. In times of stress the body's reserves
decrease rapidly and its levels of stress-hormones rise. To
maintain magnesium at healthy levels in the body a diet should
included plenty of green, leafy vegetables such as spinach, soy
products such as tofu, milk and bananas.
Antioxidants such as beta-carotene and vitamin C are also key
to a healthy body and immune system. Cells involved in resisting
infections contain high levels of vitamin C, but these levels
drop quickly in stressful situations. Vitamin C is easily found
in a variety of fruits and vegetables such as oranges, lemons and
green and red peppers.
Many commercial vitamin C preparations are available as well.
However, some studies have shown that antioxidants in the form of
supplements may not be as effective as in the food form. Choosing
a fresh fruit or vegetable provides the added benefit of a
combination of nutrients such as potassium and folic acid, and
also provides fiber that is helpful for proper digestion.
The antioxidant beta-carotene is found not only in carrots as
the name indicates, but also in fruits and vegetables that are
orange, yellow or red in color. There is strong evidence
indicating that beta-carotene enhances the function of the immune
system, and it should be included in a stress-fighting diet.
The B vitamins, essential for the functioning of the nervous
system, play a vital role in times of stress. These vitamins are
necessary for the body to convert foods high in fats and
carbohydrates -- such as snack foods that are so often consumed
by stressed people in a hurry -- into energy. A deficiency of B
vitamins can occur rather easily and can cause irritability and
fatigue. Eating plenty of green, leafy vegetables, grains and
meat products can help ensure an adequate intake of B vitamins.
Avoiding alcohol, which stresses the body and depletes B
vitamin reserves, is also necessary.
It is important to remember that every bite counts in times of
stress. Planning ahead so that healthy choices are readily
available and unhealthy snacks can be avoided is the first step.
One way to always be prepared is to have "stress-fighting
foods" at hand. Three excellent choices are avocado, broccoli and
papaya, since each contains a mix of several of the essential
stress-fighting nutrients. Overcoming stress may be difficult to
do, but giving the body the right foods it needs to fight back is
a big step in the right direction.