Eat to beat stress:
10 foods that reduce stress

1. Green Leafy Vegetables
Dark leafy greens like spinach are rich in folate, which helps your body produce mood-regulating neurotransmitters, including serotonin and dopamine. One 2012 study found people who consumed the most folate had a lower risk of depression than those who ate the least. 

2. Nuts
Nuts are a good source of tryptophan, an amino acid (protein building block) that your body converts into serotonin. Research shows that argumentative people who consumed tryptophan become markedly more pleasant. Pumpkin seeds, turkey breast, and free-range organic eggs are also rich sources of tryptophan.

3. Yogurt
The secret to improving your mental health is in your gut, as unhealthy gut flora can have a detrimental impact your brain health, leading to issues like anxiety and depression. Beneficial bacteria have a direct effect on brain chemistry, transmitting mood- and behavior-regulating signals to your brain via your vagus nerve.

Women who regularly ate yogurt containing beneficial bacteria had improved brain function compared to those who did not consume probiotics. Commercial yogurt however is unhealthy — loaded with artificial sweeteners, colors, flavorings, and sugar. Most importantly, the vast majority of commercial yogurts have clinically insignificant levels of beneficial bacteria.

You would be far better off making your own yogurt from raw milk.

4. Fish
Found in salmon, sardines, and anchovies, or supplement form, such as krill oil, the animal-based omega-3 fats EPA and DHA play a role in your emotional well- being. 

5. Blueberries 
Anthocyanins are the pigments that give berries like blueberries and blackberries their deep color. These antioxidants aid your brain in the production of dopamine, a chemical that is critical to coordination, memory function, and your mood. 

6. Pistachios
One study found eating two servings of pistachios a day lowered vascular constriction during stress, which means the load on your heart is reduced since your arteries are more dilated. Not to mention, you might find the rhythmic act of shelling pistachios therapeutic, as doing a repetitive activity can help quiet racing thoughts in your head.

7. Dark Chocolate
If you’re one of those individuals who get a nice mood boost whenever you sink your teeth into a bar of pure, unadulterated chocolate, it is not happenstance. There’s a chemical reason behind it called anandamide, a neurotransmitter produced in the brain that temporarily blocks feelings of pain and depression.

It’s a derivative of the Sanskrit word “bliss,” and one of the great things about chocolate is that it not only produces this compound, it also contains other chemicals that prolong the “feel-good” aspects of anandamide.

8. Sunshine
It’s not technically a food, but a daily dose of sunshine might help stabilize your mood. Serotonin, the brain hormone associated with mood elevation, rises with exposure to bright light and falls with decreased sun exposure. Low vitamin D levels are also associated with an increased risk of panic disorders.

9. Seeds 
Magnesium, which acts as a precursor for neurotransmitters like serotonin, is well-known for its role in helping to regulate your emotions and enhance well- being. Seaweed and green leafy vegetables like spinach can be excellent sources of magnesium, as are some beans, nuts, and seeds, like pumpkin, sunflower, and sesame seeds.

Avocados also contain magnesium. Juicing your vegetables is an excellent option to ensure you’re getting enough of them in your diet. 

10. Avocado
Avocados provide close to 20 essential health-boosting nutrients, including potassium, vitamin E, B vitamins, and folate, and, according to research published in the Nutrition Journal, eating just one-half of a fresh avocado with lunch may satiate you if you’re overweight, which will help prevent unnecessary snacking later.