Everyone feels stressed from time to time. Struggling to meet a deadline or worrying about an impending event can easily trigger your body’s biological fight-or-flight response. This isn’t necessarily a bad thing. Stress can be a positive influence if it helps you stay focused when you need to most.

However, stress can also be bad when it persists and interferes with your day-to-day activities and internal balance. Prolonged exposure to stress may easily deplete essential vitamins and nutrients that the body needs to function. In such cases, severe, frequent or prolonged stress can cause palpitations, high blood pressure, anxiety, perspiration and migraines.

There are many healthy ways to manage symptoms of stress and reduce stress levels, such as exercising and meditating. However, some people may eat to feel better even when they’re not hungry. This unhealthy habit is known as stress eating. Individuals who engage in frequent stress eating episodes are more likely to indulge cravings and disregard portion control until their stress levels dip back down. If left unchecked, stress eating can cause rapid weight gain and a host of conditions including Type 2 diabetes, heart disease and stroke.

But don’t fret if avoiding or reducing stressors isn’t an option. Experts suggest snacking on healthy foods can help lower your stress levels and keep you calm. The next time you feel stress creeping in, go ahead and grab any of these 10 tasty and nutritious superfoods:

1. Dark chocolate

Dark chocolate is a rich source of antioxidants, which help reduce stress levels significantly. Plus, cocoa can also boost your immune system and keep your blood pressure levels in check. Dark chocolate is also a good source of energy.

2. Almonds

Almonds contain high amounts of vitamin B2 or riboflavin. Vitamin B2 is one of the eight B-vitamins that play an essential role in digestion and metabolism. Vitamin B2 also helps keep your nervous system healthy, so you can stay calm even under pressure. Additionally, almonds are rich sources of vitamin E, which helps relieve feelings of anxiety.

3. Spinach

Like most leafy green vegetables, spinach is rich in folate, a vitamin that plays an important role in regulating the levels of dopamine or “happy hormones” in the body. Spinach is also rich in magnesium, which helps relax tense muscles and slow down an erratic heartbeat.

4. Turkey

Turkey is one of the many protein-rich foods that contain high amounts of tryptophan. Tryptophan is an essential amino acid that plays an important role in promoting feelings of well-being and happiness. When you have sufficient amounts of serotonin, you are less susceptible to irritability and mood swings. Other sources of tryptophan include poultry, eggs, fish and peanuts.

5. Oatmeal

Whole-grain oatmeal is loaded with dietary fiber that may help induce a calming sensation. It also helps boost serotonin production to make you feel at ease.

6. Sweet potatoes

Sweet potatoes contain high amounts of magnesium, which helps relieve anxiety and keep stress levels to a minimum.

7. Yogurt

Eating plain, unsweetened yogurt may help lower stress levels and prevent anxiety, thanks to probiotics. Probiotics are live bacteria found in fermented foods which support digestive health. These beneficial microbes have also been found to induce a calming effect on the brain.

8. Asparagus

If you suffer from severe or prolonged stress, then you may be deficient in folate. Luckily, you can increase your folate intake by snacking on asparagus stalks.

9. Avocado

Avocados provide omega-3 fatty acids that help reduce stress and anxiety. Omega-3 fatty acids also boost concentration and prevent frequent mood swings.

10. Blueberries

The powerful antioxidants present in blueberries can help alleviate signs of stress and anxiety. Blueberries are also loaded with vitamin C, which helps regulate the amount of stress hormones in the body.

You can easily manage stress and its effects by swapping unhealthy foods for healthy, nutritious snacks.

Sources:

TheActiveTimes.com

EverydayHealth.com

NYDailyNews.com