If you’re feeling stressed, it’s only natural to seek relief.
虽然偶尔的压力难以避免，但慢性压力可能会对您的身体和情感健康产生严重的损害。事实上，它可能会增加心脏病和抑郁等条件的风险（
有趣的是，某些食物和饮料可能具有缓解救济品质。
Here are 18 stress-relieving foods and beverages to add to your diet.
This vibrant green tea powder is popular among health enthusiasts because it’s rich in L-theanine, a non-protein amino acid with powerful stress-relieving properties.
匹配是这种氨基酸的更好来源，而不是其他类型的绿茶，因为它是由在阴凉处生长的绿茶叶制成的。该过程增加了某些化合物的含量，包括L-theanine(
Both human and animal studies show that matcha may reduce stress if its L-theanine content is high enough and its caffeine is low (
For example, in a 15-day study, 36 people ate cookies containing 4.5 grams ofmatcha powder每天。与安慰剂组相比，它们的活力标记唾液α-淀粉酶的活性显着降低了（
瑞士甜菜is a leafy green vegetable that’s packed with stress-fighting nutrients.
只有1杯（175克）的煮熟瑞士甜菜含有36％的镁的推荐摄入量，在您的身体的压力反应中起着重要作用（
Low levels of this mineral与焦虑和恐慌发作等条件有关。此外，慢性压力可能会耗尽你的身体的镁储存，使得这种矿物质在你压力时特别重要（
吃整体，富含甘薯的营养不良的碳水化合物可以帮助较低水平的压力激素皮质醇(
Although cortisol levels are tightly regulated, chronic stress can lead to cortisol dysfunction, which may cause inflammation, pain, and other adverse effects (
患有重量或肥胖的女性的8周的研究发现，那些吃富含饮食的人，营养型碳水化合物的唾液皮质醇水平明显低于精致碳水化合物的标准美国饮食（
泡菜是一种发酵的蔬菜菜肴，通常用纳帕白菜和大康，一种萝卜制成。发酵食品like kimchi are packed with beneficial bacteria called probiotics and high in vitamins, minerals, and antioxidants (
Research reveals that fermented foods may help reduce stress and anxiety. For example, in a study in 710 young adults, those who ate fermented foods more frequently experienced fewer symptoms of social anxiety (
Many other studies show that probiotic supplements and probiotic-rich foods like泡菜have beneficial effects on mental health. This is likely due to their interactions with your gut bacteria, which directly affect your mood (
朝鲜蓟是一种令人难以置信的纤维源，尤其是富含益生元的富含纤维，一种喂养肠道中友好细菌的纤维（
Animal studies indicate that益生元与朝鲜蓟集中的果寡聚糖（FOSS）一样，可能有助于降低应力水平（
此外，一篇审查证明，每天吃5克或以上的珍脂生物的人经历了改善的焦虑和抑郁症状，以及高品质，富含益生菌的饮食可能会降低压力风险（
朝鲜蓟在钾，镁和维生素C和K中也高，所有这些都是健康应激反应所必需的（
器官肉类，包括牛和鸡等动物的心脏，肝脏和肾脏，是一种优秀的来源B族维生素，特别是B12，B6，核黄素和叶酸，这对于应激控制至关重要。
For example, B vitamins are necessary for the production of neurotransmitters like dopamine and serotonin, which help regulate mood (
补充B维生素或吃食物organ meats可能有助于减轻压力。对成人18项研究的综述发现B维生素补充剂降低了应力水平和显着利益的情绪（
Just 1 slice (85 grams) of beef liver delivers over 50% of the Daily Value (DV) for vitamin B6 and folate, over 200% of the DV for riboflavin, and over 2,000% of the DV for vitamin B12 (
由于其令人印象深刻的营养概况，鸡蛋通常被称为大自然的多种维生素。全蛋用维生素，矿物质，氨基酸和健康应激反应所需的抗氧化剂包装。
整个鸡蛋特别富含胆碱，只有少量食物发现的营养素。胆碱已被证明在脑健康中发挥着重要作用，并可能防止压力（
动物研究要求胆碱补充剂可以帮助应激反应和促进情绪（
Shellfish, which include mussels, clams, and oysters, are high in amino acids like taurine, which has been studied for its potential mood-boosting properties (
氨基乙磺酸还需要其他氨基酸来生产多巴胺等神经递质，这对于调节应力反应至关重要。事实上，研究表明牛磺酸可能具有抗抑郁作用（
Shellfish也装满了维生素B12，锌，铜，锰和硒，所有这些都可能有助于提高心情。在2,089名日本成年人中的一项研究相关的锌，铜和锰患有抑郁和焦虑症状（
Acerola cherries are one of the most concentrated维生素C的来源。他们吹嘘50-100％的维生素C，比柑橘类水果如橘子和柠檬（
维生素C参与压力反应。更重要的是，高维生素C水平与升高的情绪和较低的抑郁和愤怒相连。此外，吃富含维生素的食物可能会改善整体情绪（
Although they can be enjoyed fresh,acerola cherriesare highly perishable. As such, they’re most often sold as a powder, which you can add to foods and beverages.
Fatty fish like mackerel, herring,三文鱼, and sardines are incredibly rich in omega-3 fats and vitamin D, nutrients that have been shown to help reduce stress levels and improve mood.
Omega-3s不仅适用于脑健康和心情必不可少，也可能有助于您的身体应力。事实上，低ω-3摄入量与西方人群的焦虑和抑郁增加（
欧芹是一种营养的草药，含有抗氧化剂 - 中和叫做自由基的不稳定分子的化合物并防止氧化应激。
氧化应激与许多疾病有关，包括抑郁和焦虑等心理健康障碍。研究表明，富含抗氧化剂的饮食可能有助于预防压力和焦虑（
抗氧化剂还可以帮助减少炎症，慢性应激的炎症通常很高（
香菜特别富含类胡萝卜素，黄酮类化合物和挥发性油，所有这些都具有强大的抗氧化特性（
Garlicis high in sulfur compounds that help increase levels of glutathione. This antioxidant is part of your body’s first line of defense against stress (
Tahini是一种富含芝麻的味道，是氨基酸L-色氨酸的优异来源。
L-色氨酸是情绪调节神经递质多巴胺和血清素的前兆。饮食高色氨酸may help boost mood and ease symptoms of depression and anxiety (
在25名年轻成年人的一项4天的研究中，高色的色氨酸饮食导致了更好的情绪，减少焦虑和减少的抑郁症状，与该氨基酸中的饮食相比（
向日葵种子是一个丰富的维生素e。这种脂溶性维生素作为一种强大的抗氧化剂，对心理健康至关重要。
这种营养素的低摄入与情绪和抑郁症有关（
葵花籽are also high in other stress-reducing nutrients, including magnesium, manganese, selenium, zinc, B vitamins, and copper (
Cruciferous vegetables like broccoli are renowned for their health benefits. A diet rich in cruciferous vegetables may lower your risk of certain cancers, heart disease, and mental health disorders like depression (
Cruciferous vegetables like西兰花are some of the most concentrated food sources of some nutrients — including magnesium, vitamin C, and folate — that have been proven to combat depressive symptoms (
西兰花也很丰富sulforaphane，具有神经保护性能的硫化合物，可提供平静和抗抑郁作用（
Additionally, 1 cup (184 grams) of cooked broccoli packs over 20% of the DV for vitamin B6, a higher intake of which is tied to a lower risk of anxiety and depression in women (
Chickpeasare packed with stress-fighting vitamins and minerals, including magnesium, potassium, B vitamins, zinc, selenium, manganese, and copper.
这些美味的豆类也富含L-Trictophan，您的身体需要产生情绪调节神经递质（
研究发现，富含鹰嘴豆植物蛋白质的饮食可能有助于提高脑部健康并提高心理表现（
In a study in over 9,000 people, those who followed aMediterranean diet富含植物的食品，如豆类的情绪更好，压力低于富含加工食品的典型西方饮食（
洋甘菊是一种药草，自古以来被使用的是自然的压力减速器。它的茶和提取物已被证明促进宁静的睡眠减少焦虑和抑郁症的症状（
在45人担心中的45人的一项8周的研究表明，需要1.5克洋甘菊extract reduced salivary cortisol levels and improved anxiety symptoms (
Blueberries are associated with a number of health benefits, including improved mood (
这些浆果很高黄酮类化合物抗氧化剂具有强大的抗炎和神经保护作用。它们可能有助于减少与压力相关的炎症并防止相关的骨压力损伤（
更重要的是，研究表明，吃了丰富的食物，如blueberriesmay safeguard against depression and boost your mood (
众多食物含有可能为您提供帮助的营养素减轻压力。
火柴粉，fatty fish，泡菜，大蒜，洋甘菊茶和西兰花只有一些可能有所帮助。
Try incorporating some of these foods and beverages into your diet to naturally promote stress relief.
