Foods that Calm
Emotional eating. Most of us experience this at some point in life. Food can be used for many different reasons. There are foods we turn to when we are sad, angry, stressed, happy, etc. What about foods that calm you during times of stress? These are foods that can help stabilize your mood or help in a high anxiety situation.
Nutrients in foods are essential for a variety of body processes. Many of us know that calcium is good for bones and Vitamin A is needed for eye health. But did you know that some of these individual nutrients run body processes like adrenal gland functions, transporting oxygen to the brain, detoxification of the immune system, and production of endorphins? We tend to forget that every nutrient has a job in the body and there are foods that can affect moods, whether heightened or calm.
Here are a few important nutrients to help bring calm to your busy life:
Calcium and Magnesium
Calcium is found to be a natural tranquilizer. Magnesium is best absorbed when taken with calcium. Magnesium helps relieve anxiety, tension, muscle spasms, nervousness. The best sources of calcium and magnesium together are tofu and 2% milk. Calcium is found in products derived from cow’s milk (ice cream, yogurt-including frozen, cheese, sour cream, cottage cheese, etc), milk alternatives, spinach, fortified oats, etc. Magnesium is found in the highest amounts in chili with beans, wheat germ, cashews, halibut, and Swiss chard. A good combination source of magnesium and calcium would be a bowl of raisin bran with 2% milk or a milk alternative.
Potassium
Potassium is essential in the functioning of adrenal glands. The adrenal glands produce hormones that help regulate your metabolism, the balance of sodium and water, the immune system, blood pressure regulation, and response to stress (fight or flight). Potassium is found in the highest quantities in leafy greens, beans, nuts, dairy, and starchy vegetables.
The B Vitamins
Vitamin B6 is known as an energizer vitamin. Also known as Pyroxidine, this vitamin produces a calming effect. Vitamin B1, also known as Thiamin, helps reduce anxiety and produces a calming effect on the nerves. The B Vitamins, working together, can help maintain a normal nervous system and produce important brain chemicals and will have a calming effect in a high-stress situation. Foods high in B6 and B1 are whole grains and enriched breads and cereals, pork, legumes, egg yolks, and wheat germ.
Vitamin C
Vitamin C is known for helping keep the immune system healthy. Vitamin C, however, is also essential in adrenal gland function, brain chemistry, and has a powerful tranquilizing effect in a high anxiety situation. Citrus fruits are typically the “go-to” foods for Vitamin C, but this important Vitamin is also found in peppers, greens (think collard and turnip), melons, pineapples, potatoes, kiwi, and tomatoes.
Vitamin E
This fat-soluble vitamin is important in carrying oxygen to the brain and protects the brain cells from free radical damage.The body is more susceptible to free radical damage during times of high stress. Vitamin E is a strong antioxidant and is mandatory in skin integrity, red blood cell protection, and preventing oxidation of Vit A in the intestinal tract. Egg yolks, green leafy vegetables, wheat germ, fat in milk, and nuts are all excellent sources of Vitamin E.
Zinc
Zinc is shown to have a calming effect on the central nervous system. The stabilization of RNA and DNA, as well as cell division is reliant on zinc. Found in poultry, fish, dairy and dairy products, providing about 80% of the total intake of Zinc. Zinc can also be found in oysters, shellfish, whole grain cereals, dry beans, and nuts.
The nutrients highlighted are all essential in helping the body calm down in stressful situations and are also depleted in those situations. Keeping a good supply of nutrients at the ready will help produce a more calming effect in a quicker time frame, as well as providing the building blocks of those fight or flight hormones.
