Introduction: To get through their work as quickly as possible, many office workers under stress easily resort to unhealthy foods like bread, instant noodles, and cookies as a quick meal. However, what you eat not only affects your physical functions but also your mood. Therefore, when you're feeling more irritable, it's even more important to choose healthy foods to help your body combat stress.
1. Cashews
Cashews are a zinc-rich nut. Just 30 grams of cashews can meet 11% of the recommended daily intake of zinc, and this mineral can help reduce anxiety, making it a great ally against stress. Research shows that symptoms of anxiety such as irritability and an inability to concentrate are signs of zinc deficiency. After taking zinc supplements for 8 weeks, anxiety levels decreased by 31%.
Therefore, consuming an appropriate amount of cashews and other zinc-rich foods like oysters, beef, chicken, and yogurt can help improve an anxious mood. Additionally, nutrient-rich cashews also contain Omega-3 fatty acids and protein, making them a great snack for office workers.
Cashew Shortbread Cookies
2. Turkey Breast
Turkey, rich in protein, contains an amino acid called L-tryptophan, which is responsible for regulating feelings of hunger, happiness, and well-being, and has a stabilizing effect on mood and spirit.
Research indicates that people who need to calm their nerves should consume an appropriate amount of foods rich in L-tryptophan. Besides turkey, you can also try other high-protein foods such as nuts, seeds, tofu, fish, oats, beans, and eggs.
3. Yogurt
Did you know? The bacteria in your gut can also cause stress. In fact, the gut's nervous system is closely linked to brain activity; the two send signals to each other and influence one another. When the brain sends a "too much stress" signal, it can lead to symptoms like gastrointestinal inflammation. Conversely, an unhealthy gut environment can affect brain activity, leading to negative emotions. This means that protecting the gut's bacterial ecosystem is essential for effectively combating stress.
Studies have found that consuming probiotics in yogurt can slow down the brain's activity related to emotions and stress, helping to soothe your mood.
Banana Yogurt Smoothie
4. Milk
Vitamin D helps create feelings of happiness and well-being, so fortified milk with added vitamin D is a good anti-depressant drink. Besides milk, salmon, egg yolks, and fortified cereals also contain vitamin D.
Research shows that insufficient vitamin D intake increases the risk of panic disorders and depression. Consuming adequate amounts of vitamin D can help you better cope with life's stress.
These four foods are easy to find in daily life and are also suitable as snacks between meals. They can not only satisfy your cravings but also reduce tension and anxiety, making life happier. It is advisable to consume them in moderation to make yourself happier with every bite!
Milk Cubes Biscuits