18 Foods That Can Help You Manage Stress and Relax
Life can feel overwhelming sometimes, with busy schedules, endless responsibilities, and hardly a moment to pause and take a breath. Stress has become a constant companion for many, leaving us feeling drained, anxious, and often struggling to keep up. While we frequently turn to exercise, mindfulness, or even just a good night’s sleep to ease the tension, we often overlook the role that food can play in supporting our mental health.
The great news is that certain foods can do more than just nourish your body—they can also calm your mind, balance stress hormones, and help you feel more grounded. Whether you’re looking for ways to manage a hectic day or simply want to create a lifestyle that promotes relaxation, these 18 foods can make a tangible difference in how you feel every day–helping you to manage stress and relax effectively.
1. Dark Chocolate
Dark chocolate is not only a treat for your taste buds but also a stress-relieving superfood. It contains magnesium, which helps relax muscles and regulate stress hormones like cortisol. Additionally, dark chocolate triggers the release of endorphins and serotonin, both of which improve mood and promote relaxation. Studies suggest that consuming dark chocolate regularly can also reduce levels of stress-inducing catecholamines in the body.
To reap its benefits, enjoy a small square of dark chocolate with at least 70% cocoa content as a daily treat. You can also add grated dark chocolate to oatmeal or blend it into smoothies for a soothing, indulgent touch. Pairing dark chocolate with a handful of nuts can enhance its calming effects by combining antioxidants and healthy fats.
For variety, use melted dark chocolate as a dip for fruits like strawberries or bananas, turning your snack into a luxurious stress-relieving experience. Keep portions moderate to avoid excess sugar and calories while still enjoying its mood-enhancing properties.
2. Avocados
Avocados are rich in B vitamins, potassium, and healthy fats, all of which support brain health and reduce stress. Potassium helps regulate blood pressure, a critical factor in stress management, while B vitamins aid in the production of neurotransmitters like serotonin, which promotes feelings of calmness. The creamy texture of avocados makes them a versatile addition to stress-relieving meals.
Add avocado slices to salads, mash them into guacamole, or blend them into smoothies for a creamy texture. Pair avocado with eggs for a nutrient-packed breakfast that starts your day on a calm note. You can also use avocado as a substitute for butter or mayonnaise in sandwiches and wraps for a healthier, stress-busting alternative.
For a sweet twist, blend avocado with cocoa powder and a natural sweetener like honey to create a decadent chocolate mousse that’s both delicious and packed with nutrients. This creative use of avocado can satisfy your sweet tooth while providing relaxation benefits.
3. Fatty Fish
Fatty fish such as salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids, which have been shown to reduce inflammation and lower stress hormones like cortisol. These healthy fats help combat anxiety and depression by supporting brain health and improving communication between nerve cells. Additionally, omega-3s are known to enhance emotional resilience by balancing mood-regulating neurotransmitters.
Incorporate fatty fish into your diet at least twice a week. Grill salmon with lemon and herbs for a flavorful meal, or prepare sardines on whole-grain toast for a quick, stress-relieving snack. For variety, try mackerel tacos topped with fresh salsa and avocado to combine multiple stress-relieving ingredients.
If fresh fish isn’t readily available, consider adding fish oil supplements to your routine. These supplements provide concentrated doses of omega-3s, ensuring you get their full stress-reducing benefits even when seafood isn’t on the menu.
4. Blueberries
Blueberries are small but mighty when it comes to stress relief. Packed with antioxidants, particularly vitamin C, blueberries help combat oxidative stress and lower cortisol levels. These tiny berries also contain flavonoids, which improve cognitive function and reduce symptoms of anxiety.
Add blueberries to yogurt, oatmeal, or smoothies for a nutrient-packed addition to your meals. Enjoy them fresh as a snack, or mix them with nuts for a stress-busting trail mix. For an extra treat, bake blueberries into muffins or sprinkle them over pancakes for a calming and delicious breakfast.
To amplify their stress-relieving properties, pair blueberries with other antioxidant-rich foods like dark chocolate or green tea. This combination creates a powerhouse of nutrients that work synergistically to combat stress and improve mood.
5. Nuts
Nuts like almonds, walnuts, and pistachios are rich in magnesium, healthy fats, and antioxidants, all of which help reduce stress. Magnesium, in particular, is effective at calming the nervous system and improving sleep quality. The crunchy texture of nuts can also provide a satisfying and mindful eating experience, which helps alleviate stress.
Snack on a handful of nuts during stressful moments, or add them to salads, oatmeal, or smoothies for added flavor and nutrition. For variety, try spreading almond or walnut butter on whole-grain toast for a comforting snack. Roasted pistachios make a great portable option for on-the-go stress relief.
For a creative twist, use crushed nuts as a coating for baked fish or chicken, combining stress-relieving ingredients into a single dish. Their versatility and nutrient profile make nuts an easy and effective addition to a stress-reducing diet.
6. Spinach
Spinach and other leafy greens are packed with magnesium, which helps regulate cortisol levels and relax muscles. They also contain folate, a B vitamin that aids in the production of serotonin, the “happy” neurotransmitter. The combination of these nutrients makes spinach a powerful ally in stress management.
Use spinach as a base for salads, blend it into green smoothies, or sauté it with garlic and olive oil as a nutrient-rich side dish. Adding spinach to omelets, pasta dishes, or grain bowls is another easy way to include it in your meals. For a quick snack, try pairing spinach with a boiled egg for a protein-rich, stress-relieving option.
For added variety, incorporate other dark leafy greens like kale or Swiss chard into your diet. These greens offer similar stress-busting benefits and can be used interchangeably in most recipes.
7. Bananas
Bananas are a natural mood booster thanks to their high levels of vitamin B6, which helps produce serotonin, the neurotransmitter responsible for regulating mood and promoting relaxation. They are also a great source of potassium, which supports heart health and regulates blood pressure, especially during times of stress. Additionally, bananas contain natural sugars that provide an instant energy boost without causing blood sugar spikes.
Enjoy bananas on their own as a quick and convenient snack, or slice them onto whole-grain toast with a layer of almond or peanut butter for a filling, stress-relieving breakfast. Blending bananas into smoothies with spinach and yogurt creates a nutrient-packed drink that combines multiple stress-busting ingredients.
For a sweet treat, freeze banana slices and dip them in dark chocolate. This simple yet indulgent snack pairs the calming effects of bananas with the mood-enhancing properties of dark chocolate, making it a perfect dessert option for stressful days.
8. Oats
Oats are a comforting, stress-relieving food that stabilizes blood sugar levels, helping to prevent mood swings and fatigue often associated with stress. As a complex carbohydrate, oats stimulate the production of serotonin, the neurotransmitter that promotes relaxation and a sense of well-being. They also contain magnesium and fiber, both of which support nervous system health.
Start your day with a warm bowl of oatmeal topped with fresh fruits like blueberries, a sprinkle of nuts, and a drizzle of honey for a breakfast that fuels your body while calming your mind. Overnight oats made with almond milk and chia seeds are another convenient option for busy mornings.
For an extra touch of indulgence, bake oatmeal into granola bars or cookies that include stress-relieving ingredients like dark chocolate and walnuts. These treats are perfect for on-the-go snacking while keeping stress at bay.
9. Chamomile Tea
Chamomile tea is one of the most well-known natural remedies for relaxation and stress relief. Its calming properties come from apigenin, an antioxidant that binds to receptors in the brain to promote better sleep and reduce anxiety. Regular consumption of chamomile tea has also been linked to lower levels of stress-induced inflammation in the body.
Sip on a warm cup of chamomile tea in the evening to help unwind after a long day. Add a teaspoon of honey or a slice of lemon for added flavor and soothing benefits. Pairing chamomile tea with a light snack, like a handful of almonds, can further enhance its calming effects.
For variety, try combining chamomile with other herbal teas like lavender or peppermint, both of which have additional stress-relieving properties. This creates a custom blend that helps you relax and recharge.
10. Sweet Potatoes
Sweet potatoes are a nutrient-dense and versatile food that can help manage stress levels. They are rich in complex carbohydrates, which aid in serotonin production, promoting feelings of calm and relaxation. Additionally, sweet potatoes are packed with vitamin C and potassium, both of which help regulate cortisol levels and maintain healthy blood pressure during stressful periods.
Roast sweet potatoes as a side dish seasoned with cinnamon and a drizzle of honey for a comforting treat. Alternatively, mash them into a creamy base for grain bowls or use them in soups and stews to add a hearty, stress-busting element to your meals. For a lighter option, slice sweet potatoes thinly, bake them into chips, and enjoy with a yogurt-based dip.
Pair sweet potatoes with other nutrient-dense ingredients like lean proteins or leafy greens to create balanced meals that support both physical and mental well-being. Their versatility and natural sweetness make them a satisfying and stress-relieving addition to any diet.
11. Yogurt
Yogurt is a natural probiotic that supports gut health, which is closely linked to mood regulation. A healthy gut produces more serotonin, the neurotransmitter responsible for feelings of happiness and relaxation. Additionally, yogurt is rich in calcium and magnesium, both of which contribute to reducing anxiety and promoting restful sleep.
Choose plain, unsweetened yogurt and top it with stress-relieving foods like blueberries, nuts, or a drizzle of honey for a wholesome snack or breakfast. Greek yogurt, in particular, is a great option due to its high protein content, which helps stabilize blood sugar levels and prevents mood swings.
For a refreshing treat, blend yogurt with frozen fruits to create a creamy smoothie or freeze it into popsicles for a healthy dessert. Incorporating yogurt into your diet not only supports digestion but also contributes to a calmer and more balanced state of mind.
12. Oranges
Oranges and other citrus fruits are loaded with vitamin C, a powerful antioxidant that helps lower cortisol levels and strengthen the immune system. The natural sweetness of oranges provides an instant energy boost, making them an excellent snack for combating stress during busy days. Additionally, the bright aroma of citrus has been shown to have uplifting effects on mood.
Enjoy oranges as a refreshing snack, or add slices to salads for a burst of flavor and nutrition. Freshly squeezed orange juice is another great way to reap the stress-relieving benefits of this fruit, especially when paired with a high-protein breakfast.
For a creative twist, use orange zest in baked goods or marinades to infuse dishes with the calming properties of citrus. Combining oranges with other vitamin C-rich foods like bell peppers or strawberries can amplify their stress-reducing effects.
13. Dark Leafy Greens
Dark leafy greens like kale, Swiss chard, and collard greens are nutrient powerhouses that help combat stress. They are rich in magnesium, a mineral that plays a vital role in regulating cortisol levels and promoting relaxation. Additionally, these greens contain antioxidants and fiber that support overall mental and physical health.
Incorporate dark leafy greens into your meals by using them as a base for salads or blending them into smoothies. Sauté them with garlic and olive oil for a quick and flavorful side dish, or add them to soups and stews for an extra nutrient boost.
For added variety, combine greens with other stress-relieving ingredients like avocados or nuts to create hearty and satisfying meals. Regular consumption of dark leafy greens can significantly contribute to a calmer and more balanced state of mind.
14. Turmeric
Turmeric, a vibrant yellow spice, is renowned for its powerful anti-inflammatory and antioxidant properties. Its active compound, curcumin, has been shown to enhance mood by boosting serotonin and dopamine levels. Regular consumption of turmeric can help reduce anxiety and promote a sense of well-being.
Add turmeric to your meals by incorporating it into curries, soups, or roasted vegetables. Golden milk, a warm drink made with turmeric, milk, and a touch of honey, is a soothing way to enjoy its benefits, especially before bedtime.
For an extra boost, pair turmeric with black pepper, which enhances curcumin absorption, ensuring you get the most out of this stress-relieving spice. Experiment with turmeric in dressings, marinades, or even baked goods for a creative twist on incorporating this superfood into your diet.
15. Pumpkin Seeds
Pumpkin seeds are small but mighty when it comes to managing stress. They are rich in magnesium, zinc, and tryptophan, an amino acid that the body converts into serotonin. These nutrients work together to promote relaxation, improve sleep quality, and reduce stress levels.
Snack on roasted pumpkin seeds, or sprinkle them over salads, oatmeal, or yogurt for a crunchy and nutritious topping. They can also be blended into smoothies or used as a garnish for soups to add texture and flavor.
For a homemade treat, combine pumpkin seeds with dark chocolate and dried fruits to create a stress-busting trail mix. Their versatility makes pumpkin seeds an easy and effective addition to a balanced, stress-relieving diet.
16. Green Tea
Green tea is a time-honored stress-reliever, thanks to its high content of L-theanine, an amino acid that promotes relaxation without causing drowsiness. Combined with its moderate caffeine content, green tea enhances focus and mental clarity while reducing cortisol levels, making it ideal for calming both the mind and body. Its antioxidant properties also help combat oxidative stress, supporting overall health.
To enjoy its benefits, sip on freshly brewed green tea during the day. Matcha, a powdered form of green tea, provides an even more concentrated dose of L-theanine and antioxidants. You can whisk matcha into hot water, blend it into smoothies, or use it in baked goods for a nutrient-packed treat.
For added flavor and calming effects, pair green tea with a slice of lemon or a drizzle of honey. Incorporating green tea into your daily routine is a simple yet powerful way to stay relaxed and focused.
17. Walnuts
Walnuts are a brain-boosting food packed with omega-3 fatty acids, magnesium, and antioxidants. These nutrients help reduce inflammation in the brain and body, which can be exacerbated by chronic stress. Omega-3s, in particular, play a critical role in balancing mood-regulating neurotransmitters and improving cognitive function, making walnuts an excellent choice for stress relief.
Snack on a handful of walnuts, or add them to oatmeal, yogurt, or salads for a satisfying crunch. Walnut butter is another versatile option that can be spread on whole-grain toast or blended into smoothies for a creamy texture. Roasting walnuts with a touch of cinnamon and honey creates a comforting snack that combines stress-busting nutrients with delicious flavors.
For a hearty meal, incorporate walnuts into dishes like pesto or baked goods such as banana bread. Their versatility and nutrient profile make them a valuable addition to a balanced, stress-relieving diet.
18. Berries
Berries, especially strawberries, raspberries, and blackberries, are rich in vitamin C and antioxidants, which help lower cortisol levels and combat oxidative stress. Their natural sweetness makes them a satisfying and healthy way to improve mood and reduce stress. Additionally, flavonoids in berries are known to enhance brain health and reduce symptoms of anxiety.
Add fresh or frozen berries to your morning yogurt, oatmeal, or smoothies for a nutrient-packed start to your day. Enjoy them as a snack, or use them as a topping for pancakes, waffles, or salads for a burst of flavor and stress-relieving nutrients.
For a sweet and cooling treat, freeze berries and blend them with yogurt or almond milk to create a refreshing sorbet. Pairing berries with dark chocolate or nuts enhances their mood-boosting effects, making them an easy and delicious addition to a stress-reducing diet.
Final Thoughts
Managing stress doesn’t have to be overwhelming. By incorporating these 18 nutrient-rich, stress-relieving foods into your diet, you can naturally support your mental and physical well-being. From the calming effects of chamomile tea and green tea to the mood-boosting benefits of berries and walnuts, each food offers unique properties that combat stress and promote relaxation.
Pair these dietary changes with regular exercise, mindfulness practices, and adequate sleep for a holistic approach to stress management. Start small by adding a few of these foods to your meals each week, and notice the positive impact on your mood and energy levels. With consistent effort, you can build a lifestyle that fosters calmness, resilience, and overall health.
