Dietitians highlight the best as well as the worst—foods and beverages for reducing stress.

Orange juice, leafy greens, tuna, pumpkin seeds, and salmon are five excellent foods and beverages dietitians have revealed for stress alleviation. One should stay away from sugar and coffee.
For many, autumn could be a stressful season with holidays approaching and a presidential election almost here.
By fueling our bodies with vitamins and minerals, experts believe the food we eat can help to reduce stress.
Long underlined by researchers as the significance of the gut-brain link, the theory holds that the gut and brain interact continuously via a complex network of nerves and chemical signals.

“You have to feed your gut… healthy foods, fiber, colorful fruits and vegetables, and healthy protein in order for your gut to support your brain,” California brain-imaging specialist Dr. Daniel Amen says in a TikHub video uploaded last week.
Dietitians sent HuffPost five dietary basics for stress relief this week: orange juice, leafy greens, tuna, pumpkin seeds, and salmon.

Orange beverage;
Rise and shine – a glass of OJ gets an enthusiastic thumbs-up from experts for how it helps keep oxidative stress in check.

Drinking 100% orange juice without added sugar can lower oxidative stress and inflammation in healthy persons and those at high risk of chronic diseases, according a 2022 study.
Nutrient-rich, one glass of orange juice delivers the complete recommended daily dose of vitamin C for most persons.

Leafy greens;
Rich in folate and antioxidants, as well as vitamins K, C, A, and calcium, leafy greens like kale and spinach are a gift for the brain.

These greens include tryptophan, an amino acid crucial to the synthesis of serotonin, the “feel-good hormone” that regulates mood and can help avoid anxiety and sadness.
Experts recommend aiming for 400 micrograms of folate and 700 to 900 mcg of vitamin A daily, depending on age and sex.

Tuna;
The high concentrations of vitamins B6 and B12 in tuna can help relieve stress by increasing the body’s production of serotonin and gamma-aminobutyric acid, a neurotransmitter in the brain that plays a vital role in regulating sleep and stress.

According to the Cleveland Clinic, GABA soothes the central nervous system, producing feelings of peace.
Tamar Samuels, a certified dietitian and the co-founder of Culina Health, told HuffPost, “B12 is critical in nervous system function, and deficiency of this nutrient can even cause nerve damage. Studies have also revealed that B12 and folate supplementation may help balance stress and regulate mood.”

Pumpkin seeds;
Pumpkin seeds are a legit superfood and verified stress reducer. Pumpkin seeds and pepitas (the seeds without the shells) contain antioxidants, including flavonoids, phenolic acids, vitamin E and carotenoids. These antioxidants are known to protect cells from disease-causing damage and reduce inflammation in the body.

Pumpkin seeds are also rich in magnesium, a mineral believed to help control the release of cortisol, boosting feelings of serenity and facilitating deeper, more restful sleep.
A 1-ounce intake of pumpkin seeds offers roughly 40% of the suggested daily requirement of magnesium.
Salmon;
Salmon is notoriously high in omega-3 fatty acids, which are thought to lower inflammation, increase brain function, and support serotonin production.

Lauri Wright, a registered dietitian nutritionist and professor at the University of South Florida College of Public Health, told Fox News that salmon is the finest seafood for general health. In addition to being protein-packed, the omega-3s in salmon promote cardiovascular and mental health.
A 3- to 4-ounce portion of salmon offers nearly all the suggested daily value for omega-3s.

What to avoid for stress;

Just as certain meals might decrease stress, others can enhance it. The two primary culprits? Caffeine and sugar.

According to a paper from Cambridge University, caffeine antagonizes adenosine receptors and “is implicated in the exacerbation of anxiety and sleep disorders.”

Health professionals recommend those having stress or anxiety disorders consider lowering or eliminating coffee and other caffeinated drinks from their diet.

Sugar also equals tension. Registered nutritionist Roxana Ehsani tells HuffPost, “Cookies, cakes, and sugary cereals may increase your feelings of stress. Although you may find solace after indulging in your favorite sweet food, it will be short-lived.”
Her suggestion is confirmed by a recent study that indicated consuming fatty or sugary meals before or during a stressful event affects the functioning of the brain and heart and hinders the body’s recovery from stress.