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April 20th 2008 05:01
Anti stress nutrients and foods
A diet high in carbohydrates (for example, rice, bread, breakfast cereal, and pasta) can REDUCE feelings of depression. After having a carbohydrate rich meal the levels of blood tryptophan increase. This tryptophan then makes its way into the brain to form serotonin, which is thought to improve mood.
Chocolate can produce feelings of pleasure and relief, which is probably due to the texture and taste rather than the small amounts of psychoactive ingredients that it contains (for example, caffeine). You would need to eat approximately 20kg to feel the effects of these psychoactive ingredients.
A diet with adequate levels of selenium can reduce feelings of depression, anxiety, and general negative moods. Selenium rich foods include Brazil nuts, kidney, liver, and shellfish. However, there is such a thing as having too much selenium. Excessive selenium intakes can lead to hair loss and bad nails. The RDIs for men and women are 70µg and 60µg respectively.
Foods rich in vitamin C are known to reduce stress. Stress Foods high in vitamin C include, citrus fruit, potatoes, broccoli, red peppers, berries and most other fruits and vegetables and the RDI is 45mg. Stress leads to the release of hormones from glands, which are also store vitamin C. When these glands increase hormone production, they begin to lose vitamin C. Since immune cells and tissues rely on vitamin C for repair and function, this lack of vitamin C makes you more vulnerable to infection.
Vitamin E, like vitamin C is an antioxidant, found in foods such as wheat germ and spinach, can also reduce stress. The daily adequate intake (AI) of vitamin E is 7mg and 10mg for women and men, respectively, but this may not be enough to have an anti stress impact.
Magnesium is thought to decrease stress. The idea is that magnesium is required to make calming brain hormones, and it is loss when stress hormones are released, thus we need more magnesium when we are stressed. Magnesium is found in bananas, kidney beans, lentils, and green leafy vegetables. The current RDIs for magnesium are 400mg and 310mg for men and women, respectively.
On the other hand, caffeine and alcohol can increase stress. Caffeine is probably the most widely used drug. It’s found in tea, coffee, energy and soft drinks and in chocolate. In small amounts, it can increase feelings of alertness and energy. However, at high amounts it can increase anxiety. You can also become addicted to caffeine and when cut out caffeine you may experience withdrawal symptoms such as headaches, fatigue, and irritability.
If you have any questions, then please can email me at nutrition.advice@gmail.com.
A diet high in carbohydrates (for example, rice, bread, breakfast cereal, and pasta) can REDUCE feelings of depression. After having a carbohydrate rich meal the levels of blood tryptophan increase. This tryptophan then makes its way into the brain to form serotonin, which is thought to improve mood.
Chocolate can produce feelings of pleasure and relief, which is probably due to the texture and taste rather than the small amounts of psychoactive ingredients that it contains (for example, caffeine). You would need to eat approximately 20kg to feel the effects of these psychoactive ingredients.
A diet with adequate levels of selenium can reduce feelings of depression, anxiety, and general negative moods. Selenium rich foods include Brazil nuts, kidney, liver, and shellfish. However, there is such a thing as having too much selenium. Excessive selenium intakes can lead to hair loss and bad nails. The RDIs for men and women are 70µg and 60µg respectively.
Foods rich in vitamin C are known to reduce stress. Stress Foods high in vitamin C include, citrus fruit, potatoes, broccoli, red peppers, berries and most other fruits and vegetables and the RDI is 45mg. Stress leads to the release of hormones from glands, which are also store vitamin C. When these glands increase hormone production, they begin to lose vitamin C. Since immune cells and tissues rely on vitamin C for repair and function, this lack of vitamin C makes you more vulnerable to infection.
Vitamin E, like vitamin C is an antioxidant, found in foods such as wheat germ and spinach, can also reduce stress. The daily adequate intake (AI) of vitamin E is 7mg and 10mg for women and men, respectively, but this may not be enough to have an anti stress impact.
Magnesium is thought to decrease stress. The idea is that magnesium is required to make calming brain hormones, and it is loss when stress hormones are released, thus we need more magnesium when we are stressed. Magnesium is found in bananas, kidney beans, lentils, and green leafy vegetables. The current RDIs for magnesium are 400mg and 310mg for men and women, respectively.
On the other hand, caffeine and alcohol can increase stress. Caffeine is probably the most widely used drug. It’s found in tea, coffee, energy and soft drinks and in chocolate. In small amounts, it can increase feelings of alertness and energy. However, at high amounts it can increase anxiety. You can also become addicted to caffeine and when cut out caffeine you may experience withdrawal symptoms such as headaches, fatigue, and irritability.
If you have any questions, then please can email me at nutrition.advice@gmail.com.
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