No one would escape stress. Stress has become a normal human being. This may be caused by work, illness or stress, family problems. and also related to consumption habits Leading to lack of certain nutrients can cause stress problems for the body as well.



When stressed, it will affect the functioning of the body. both emotionally and the mind is out of balance The result is a feeling of anxiety, insomnia, insufficient rest, fatigue. Chronic headaches or depression, emotional instability There may be an appetite or anorexia. burnout lose confidence in yourself decreased sex drive All of these are detrimental to health. And if it is chronic, it will weaken the immune system, resulting in the body being weak, getting sick easily.



So we should study how food can help reduce stress. Food also affects brain function by altering the chemicals that communicate the functions of the body's systems, including regulating mood, alertness, and sleep. It depends on the type and amount of food we choose. It's important to avoid stressful foods and to avoid foods that contain mood-boosting nutrients that help your body relax. and thetastefood.com accumulate nutrients that can cope with stress



Foods that affect stress are as follows: Ajarn Salaya Kongsombunwet said that

1 unrefined carbs

Carbohydrates are food that the body produces for a neurotransmitter in the brain called serotonin. When levels of this substance in the brain drop, it causes insomnia. Serotonin in the brain is produced from essential amino acids (from protein foods) called tryptophan. In the production of serotonin, vitamin B6 is required. too The carbohydrates you eat stimulate the secretion of insulin. which in turn draws on other amino acids to compete with tryptophan in the blood-brain border crossing. Makes tryptophan to pass through the brain a lot.

As a result, more tryptophan is converted to serotonin. When serotonin levels are higher, the mood is relaxed.

Sugar and starch are refined carbohydrates. which loses nutrients that are beneficial to the body and vitamins and minerals that will contribute to the creation of serotonin Although it can be used to make serotonin, but for some people it can be irritating. Serotonin will make it easier to fall asleep at night. But during the day, serotonin that comes from eating a lot of refined carbohydrates such as sugar, donuts, cakes, pies, can cause symptoms of fatigue. or irritable However, eating protein foods together can help prevent this negative effect.



2. Protein

Protein food will help in awakening. Therefore, the body needs a small amount of protein to maintain the balance of neurotransmitters in the brain. Eating a low-protein breakfast in combination with whole-carbohydrate foods can help your body relieve stress.



3. Follow Min E

as an antioxidant Helps prevent stress caused by free radicals that cause cancer, heart disease and premature aging.



B vitamins
The B complex helps the nervous system to metabolize food, carbohydrates and fats for energy. When the body lacks vitamin B, it will result in abnormal functioning of the nervous system. and increase stress to cells, such as depression, irritability



5. Vitamin C

During stress and illness, the adrenal glands use more vitamin C. If there is chronic stress, the level of vitamin C in the body is lower. The body therefore needs more vitamin C. In addition, low blood levels of vitamin C have been found in people who have suffered a heart attack.

Getting enough vitamin C at this stage may help reduce the harmful effects of stress hormones. such as the hormone adrenaline and help the body cope with stress better In addition, vitamin C can increase immunity and reduce the risk of infection.

Foods high in vitamin C include oranges, guavas, strawberries, cabbage, bell peppers, kale, broccoli, and spinach.



magnesium
while the body is stressed The body loses more magnesium and other minerals in the urine than usual. People who suffer from physical and mental stress tend to have low levels of magnesium in their blood. which may slow recovery

People with type A personality (meaning someone who wants to be perfect in everything in life) tends to have a habit of stress. research found People with type A personality type have lower magnesium levels. They had higher levels of stress hormones compared to those with type B personality types. who is flexible in life

Foods high in magnesium include tofu, pumpkin seeds, whole grains. various nuts



7. Zinc

in a state of illness with physical stress The body has a lower level of zinc in the blood which slows recovery. Infections. Chronic wounds are more prone to infection. may cause complications In addition, people who exercise vigorously, such as athletes, the body becomes stressed, causing more zinc loss in the urine.

Foods high in zinc include various meats. especially seafood, flour, nuts



via SN Food, healthy food Hope this article will be helpful for you all to gain knowledge. for proper care and rehabilitation That will make them healthy and full of energy, ready to benefit themselves and their families for sure.