Stress is a part of our daily lives, and it affects us both physically and mentally.

But did you know that you can fight stress by making healthy food choices? Yes, certain foods are known for their stress-reducing properties and can help you feel calm and relaxed. In this article, we’ve compiled a list of the top 30 foods that help fight stress, along with their daily recommended intake.

1. Dark Chocolate

Dark chocolate is a powerful stress-buster, thanks to its high levels of flavonoids, which are antioxidants known for their mood-boosting properties.

Studies have shown that eating a small piece of dark chocolate daily can help reduce cortisol levels, which is a hormone that the body releases in response to stress. The recommended daily intake of dark chocolate is 1-2 ounces (30-60g).

2. Blueberries

Blueberries are a superfood that’s packed with antioxidants, including vitamin C and anthocyanins, which have been found to reduce stress levels.

These antioxidants protect the body from free radicals that can cause damage to cells and lead to chronic diseases. The recommended daily intake of blueberries is one cup (150g).

3. Almonds

Almonds are a great source of magnesium, which is a mineral that helps regulate the nervous system and reduce stress levels.

Studies have shown that consuming almonds can help reduce blood pressure and improve blood flow, which in turn can help reduce stress levels. The recommended daily intake of almonds is one ounce (28g).

4. Salmon

Salmon is rich in omega-3 fatty acids, which have been found to reduce inflammation, improve brain function, and reduce the risk of depression and anxiety. These fatty acids also help regulate cortisol levels and reduce stress.

The recommended daily intake of salmon is 3-4 ounces (85-114g).

5. Spinach

Spinach is a nutrient-dense leafy green vegetable that’s loaded with vitamins and minerals, including magnesium, which is essential for stress reduction. Magnesium helps relax the muscles and calm the nervous system, which can help reduce stress levels.

The recommended daily intake of spinach is two cups (100g).

6. Avocado

Avocado is a rich source of healthy fats, fiber, and potassium, all of which are known to help reduce stress.

The high levels of monounsaturated fats in avocado help regulate neurotransmitters in the brain, which can help improve mood and reduce anxiety. The recommended daily intake of avocado is one-half (75g).

7. Chamomile Tea

Chamomile tea is a natural sedative that can help reduce stress and promote relaxation. The tea contains apigenin, which is a flavonoid that can bind to the brain receptors and produce a calming effect.

The recommended daily intake of chamomile tea is two cups (500ml).

8. Oranges

Oranges are a juicy and tasty fruit that’s packed with vitamin C, which is an antioxidant that can help reduce stress levels. Vitamin C also helps boost the immune system and promote healthy skin.

The recommended daily intake of oranges is one medium-sized fruit (150g).

9. Oatmeal

Oatmeal is a great source of complex carbohydrates, which help regulate blood sugar levels and reduce stress hormones. The fiber in oatmeal also helps promote feelings of fullness and satisfaction, which can help reduce stress levels as well.

The recommended daily intake of oatmeal is one-half cup (45g).

10. Greek Yogurt

Greek yogurt is a creamy and delicious dairy product that’s packed with protein, which can help reduce stress levels. The probiotics in Greek yogurt also help promote gut health, which has been linked to reduced stress and anxiety.

The recommended daily intake of Greek yogurt is one cup (240ml).

11. Brazil Nuts

Brazil nuts are a rich source of selenium, which is a mineral that can help reduce stress levels. Studies have shown that consuming Brazil nuts can help reduce anxiety and improve mood.

The recommended daily intake of Brazil nuts is one to two nuts (15-30g).

12. Quinoa

Quinoa is a gluten-free grain that’s high in protein and fiber, both of which can help reduce stress levels. Quinoa is also rich in magnesium and B vitamins, which are essential nutrients for stress reduction.

The recommended daily intake of quinoa is one-half cup (90g).

13. Turkey

Turkey is a lean protein source that’s rich in tryptophan, which is an amino acid that helps the brain produce serotonin, a neurotransmitter that’s responsible for regulating mood and sleep.

The recommended daily intake of turkey is 3-4 ounces (85-114g).

14. Kale

Kale is a nutrient-dense leafy green vegetable that’s packed with vitamins and minerals, including vitamin C and beta-carotene, both of which can help reduce stress levels. The recommended daily intake of kale is two cups (100g).

15. Lentils

Lentils are a great source of protein and fiber, both of which can help reduce stress levels. Lentils are also rich in folate and iron, which are essential nutrients for stress reduction. The recommended daily intake of lentils is one-half cup (100g).

16. Sweet Potatoes

Sweet potatoes are a nutrient-dense root vegetable that’s packed with vitamin A, which is an antioxidant that can help reduce stress levels. Sweet potatoes are also rich in fiber and potassium, which can help regulate blood pressure and reduce stress.

The recommended daily intake of sweet potatoes is one medium-sized potato (150g).

17. Green Tea

Green tea is a natural source of caffeine and L-theanine, an amino acid that can help promote relaxation and reduce stress. Studies have shown that drinking green tea can help improve brain function and reduce the risk of depression and anxiety.

The recommended daily intake of green tea is two cups (500ml).

18. Watermelon

Watermelon is a juicy and refreshing fruit that’s packed with antioxidants, including vitamin C and lycopene, which can help reduce stress levels.

Watermelon also contains the amino acid citrulline, which has been found to help improve blood flow and reduce muscle soreness. The recommended daily intake of watermelon is one cup (150g).

19. Pumpkin Seeds

Pumpkin seeds are a great source of magnesium, zinc, and omega-3 fatty acids, all of which can help reduce stress levels. The fiber in pumpkin seeds also helps promote feelings of fullness and satisfaction, which can help reduce stress.

The recommended daily intake of pumpkin seeds is one ounce (28g).

20. Edamame

Edamame is a high-protein bean that’s rich in magnesium and B vitamins, both of which are essential nutrients for stress reduction. Edamame is also a good source of fiber, which can help regulate blood sugar levels and reduce stress hormones.

The recommended daily intake of edamame is one-half cup (75g).

21. Broccoli

Broccoli is a nutrient-dense cruciferous vegetable that’s packed with vitamins and minerals, including vitamin C and folate, both of which can help reduce stress levels.

Broccoli is also rich in fiber and sulforaphane, an antioxidant that can help protect the body from damage caused by free radicals. The recommended daily intake of broccoli is two cups (100g).

22. Pistachios

Pistachios are a great source of protein, fiber, and healthy fats, all of which can help reduce stress levels. Pistachios are also rich in vitamin B6, which plays a role in the production of neurotransmitters that regulate mood and reduce stress.

The recommended daily intake of pistachios is one ounce (28g).

23. Red Bell Peppers

Red bell peppers are a sweet and crunchy vegetable that’s packed with vitamin C, an antioxidant that can help reduce stress levels.

Red bell peppers are also rich in beta-carotene, which is converted into vitamin A in the body and can help reduce oxidative stress. The recommended daily intake of red bell peppers is one cup (150g).

24. Fermented Foods

Fermented foods like kimchi, sauerkraut, and kefir are rich in probiotics, which help promote gut health and reduce stress levels. Studies have shown that a healthy gut microbiome is essential for reducing anxiety and improving mood.

The recommended daily intake of fermented foods is one serving (100g).

25. Garlic

Garlic is a pungent herb that’s been used for centuries for its medicinal properties. Garlic contains allicin, a compound that can help reduce inflammation and oxidative stress in the body, both of which can contribute to stress and anxiety.

The recommended daily intake of garlic is one clove (5g).

26. Cottage Cheese

Cottage cheese is a creamy and delicious dairy product that’s high in protein and low in fat, making it a great option for reducing stress levels.

The protein in cottage cheese helps regulate neurotransmitters in the brain, which can help improve mood and reduce anxiety. The recommended daily intake of cottage cheese is one-half cup (120g).

27. Tomatoes

Tomatoes are a juicy and savory fruit that’s packed with vitamin C, an antioxidant that can help reduce stress levels. Tomatoes are also rich in lycopene, a carotenoid that can help protect the body from damage caused by free radicals.

The recommended daily intake of tomatoes is one medium-sized fruit (150g).

28. Tuna

Tuna is a lean protein source that’s rich in omega-3 fatty acids, which have been found to reduce inflammation, improve brain function, and reduce the risk of depression and anxiety.

These fatty acids also help regulate cortisol levels and reduce stress. The recommended daily intake of tuna is 3-4 ounces (85-114g).

29. Bananas

Bananas are a sweet and creamy fruit that’s packed with potassium, a mineral that can help regulate blood pressure and reduce stress levels.

Bananas are also a good source of vitamin B6, which plays a role in the production of neurotransmitters that regulate mood and reduce stress. The recommended daily intake of bananas is one medium-sized fruit (150g).

30. Brown Rice

Brown rice is a whole grain that’s rich in fiber and complex carbohydrates, both of which can help regulate blood sugar levels and reduce stress hormones.

Brown rice is also a good source of magnesium and B vitamins, which are essential nutrients for stress reduction. The recommended daily intake of brown rice is one-half cup (90g).