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Stress Management

10 Foods That Calm Your Nerves and Reduce Stress Levels Instantly

10 Foods That Calm Your Nerves and Reduce Stress Levels Instantly

Stress is inevitable in our busy lives, but finding healthy ways to manage it is essential for overall wellbeing. One of the most overlooked ways of reducing stress levels is through the food we eat. What we eat has a significant impact on our mood and energy levels, and consuming the right nutrients can help calm our nerves and alleviate stress. Here are ten foods to help you reduce stress levels and improve your wellbeing.

1. Dark Chocolate

Dark chocolate is rich in flavonoids, which are known to have calming effects on the brain. Consumption of dark chocolate enhances positive moods and helps in reducing the stress hormone cortisol. However, moderation is key, and you should stick to a square or two.

2. Blueberries

Blueberries are incredibly rich in antioxidants and vitamin C, which helps in strengthening the immune system. The antioxidants help in repairing the damaged cells which potentially decrease the risk of different chronic diseases. The vitamin C in blueberries is known to improve mood and reduce anxiety.

3. Salmon

Oily fish such as salmon is rich in omega-3 fatty acids, which are known to have a positive impact on mood and cognitive function. Omega-3s can help reduce inflammation, increase brain function, and boost mood naturally.

4. Avocados

Avocados are a rich source of monounsaturated or “good” fats and potassium. These nutrients help to regulate blood pressure, which reduces the risk of anxiety. Furthermore, they also contain vitamin B, which reduces stress and anxiety levels.

5. Almonds

Almonds are packed with magnesium, which is known to reduce stress levels, improve sleep, and calm nerve impulses. Magnesium can also help keep cortisol levels in check, which leads to better stress management ( The One Thing You’re Doing Wrong in Your Stress Management Routine – And How to Fix It ) and reduction.

6. Chamomile tea

Chamomile tea is a relaxing and soothing beverage that helps in calming nerves, inducing sleep, and reducing stress levels. The tea contains flavonoids, which have anxiolytic properties that help curb anxiety and promote relaxation.

7. Turmeric

Turmeric has a potent anti-inflammatory effect, and its active ingredient, curcumin, is known for increasing the levels of serotonin and dopamine – the “happy chemicals” that boost mood and regulate stress.

8. Spinach

Spinach is packed with essential nutrients, including magnesium, which helps regulate cortisol levels. The high concentration of folate in spinach helps in reducing stress and mild depression.

9. Greek Yogurt

Greek yogurt is an excellent source of probiotics, which can help reduce anxiety and depression symptoms. Eating Greek yogurt at night can improve sleep quality due to its tryptophan content, an amino acid involved in melatonin production.

10. Oats

Oats are a perfect source of complex carbohydrates, which regulate blood sugar ( Lose Weight and Control Your Blood Sugar with This One Simple Trick ) levels – this helps in reducing spikes and crashes that may lead to stress. The oats also contain tryptophan, an amino acid that boosts mood and helps with relaxation.


Eating the right foods is an effective way of reducing stress levels naturally. Incorporating these ten foods in your diet can help calm your nerves, boost mood, and reduce anxiety. Remember, though, that a healthy diet, along with various lifestyle modifications, is key to managing stress levels for overall wellbeing.

Frequently Asked Questions (FAQ) – Foods that Reduce Stress

1. Can certain foods really help reduce stress levels?

Yes, there are certain foods that have been found to have a calming effect on the body and mind, and can help reduce stress levels.

2. What are some of the best foods for reducing stress?

Some of the best foods for reducing stress include:

  • Fatty fish like salmon, which is rich in omega-3 fatty acids
  • Leafy greens and other vegetables high in magnesium, like spinach and kale
  • Probiotic-rich foods like yogurt and kefir, which can help reduce stress-related gastrointestinal issues
  • Foods high in Vitamin C, like oranges and berries, which can help combat the physical effects of stress on the body
  • Complex carbohydrates like oatmeal and whole-grain bread, which can help boost serotonin levels in the brain

3. Are there any foods that can actually make stress worse?

Yes, some foods have been found to increase stress levels or make stress symptoms worse, including:

  • Caffeine and other stimulants, which can increase heart rate and exacerbate anxiety
  • Processed foods high in sugar, which can cause blood sugar spikes and crashes
  • Alcohol, which can disrupt sleep and cause dehydration

4. How much of these stress-reducing ( Unlock the Top Stress-Reducing Techniques of Elite Athletes and Achieve Total Wellbeing! ) foods should I be eating?

While there is no one-size-fits-all answer to this question, it is generally recommended to include a variety of these foods in your diet regularly. Eating a balanced, nutrient-dense diet with plenty of whole foods is key.

5. Can supplements or vitamins help reduce stress?

In some cases, supplements or vitamins may be helpful for reducing stress and promoting relaxation. However, it is important to speak with a healthcare provider before starting any new supplement regimen. Some supplements that may help reduce stress include:

  • Magnesium
  • Valerian root
  • Ashwagandha
  • L-theanine

6. Are there any other lifestyle changes that can help reduce stress?

Yes, in addition to eating a healthy, balanced diet, there are many other lifestyle changes that can help reduce stress. These include:

  • Getting regular exercise
  • Meditating or practicing mindfulness
  • Getting enough sleep
  • Spending time in nature
  • Reducing exposure to screens and technology

7. Are there any risks or side effects to using food or supplements to reduce stress?

While most stress-reducing foods and supplements are safe and well-tolerated, it is possible to have an adverse reaction or experience side effects. Additionally, certain supplements may interact with prescription medications, so it is important to speak with a healthcare provider before starting a new supplement regimen.

8. How long does it take to start seeing the effects of stress-reducing foods or supplements?

The length of time it takes to see the effects of stress-reducing foods or supplements will vary depending on the individual and the specific food or supplement being used. Some people may notice immediate effects, while for others it may take several weeks of consistent use.

9. Can stress-reducing foods or supplements be used in conjunction with medication?

Some stress-reducing foods and supplements may be used in conjunction with medication, but it is important to speak with a healthcare provider before combining any supplements or making changes to medication regimens.

10. Are there any other tips for reducing stress that I should be aware of?

Other tips for reducing stress include:

  • Practicing self-care, like taking a relaxing bath or getting a massage
  • Being social and spending time with loved ones
  • Engaging in hobbies or activities that bring joy
  • Keeping a journal or practicing gratitude

Related Products: Foods That Reduce Stress

  • Dark Chocolate: Dark chocolate is packed with antioxidants and can reduce stress hormones such as cortisol. Choose a chocolate with at least 70% cocoa content for maximum benefits.
  • Green Tea: Green tea contains an amino acid known as L-theanine that promotes relaxation ( The One Yoga Sequence You Should Never Miss for Ultimate Relaxation ) and reduces stress levels. The antioxidants in green tea also provide a calming effect.
  • Salmon: Salmon is rich in omega-3 fatty acids, which can help reduce inflammation and stress. It also contains vitamin D, which has been linked to lower levels of anxiety and depression.
  • Avocado: Avocados are high in potassium, which can help regulate blood pressure and reduce stress. They also contain healthy fats, fiber, and antioxidants.
  • Blueberries: Blueberries are high in antioxidants and can help protect the body from stress. They also contain fiber and vitamin C, which can boost the immune system.
  • Almonds: Almonds are rich in vitamin E, magnesium, and healthy fats. These nutrients can help reduce stress and lower blood pressure. Almonds are also great for snacking on the go.
  • Oatmeal: Oatmeal is a complex carbohydrate that can provide long-lasting energy and help reduce stress. It is also high in fiber and protein, which can keep you feeling full and satisfied.
  • Spinach: Spinach is a leafy green vegetable that is rich in magnesium and antioxidants. These nutrients can help regulate cortisol levels and reduce stress.
  • Chamomile Tea: Chamomile tea has been used for centuries as a natural remedy for anxiety and stress. It contains antioxidants and compounds that can promote relaxation and calm.
  • Oranges: Oranges are high in vitamin C, which can help reduce stress and boost the immune system. They are also a great source of fiber and potassium.

Pros & Cons: 10 Foods That Calm Your Nerves and Reduce Stress Levels Instantly


  • 1. Dark chocolate: Rich in antioxidants, dark chocolate has been found to reduce cortisol – the hormone that causes stress – in the body.
  • 2. Blueberries: Loaded with vitamin C and antioxidants, blueberries have been shown to lower blood pressure and reduce the negative effects of stress hormones.
  • 3. Almonds: Packed with stress-reducing nutrients such as magnesium and vitamin E, almonds also help to lower blood sugar levels and prevent spikes in cortisol.
  • 4. Avocado: High in healthy fats and potassium, avocados can help to reduce inflammation and lower blood pressure – both of which can be impacted by stress.
  • 5. Salmon: Rich in omega-3 fatty acids, salmon has been shown to reduce anxiety and depression in some individuals.
  • 6. Chamomile tea: Known for its calming properties, chamomile tea can help to reduce anxiety and promote relaxation.
  • 7. Spinach: A good source of magnesium and other stress-busting nutrients, spinach can help to regulate mood and reduce the effects of stress on the body.
  • 8. Turmeric: With powerful anti-inflammatory properties, turmeric can help to alleviate symptoms of depression and anxiety in some individuals.
  • 9. Oranges: Loaded with vitamin C and flavonoids, oranges can help to reduce cortisol levels in the body and boost the immune system.
  • 10. Oats: Rich in fiber and stress-reducing B vitamins, oats can help to regulate blood sugar levels and promote a sense of calm.
  • Cons:

  • 1. Allergies: Some individuals may have allergies or sensitivities to the foods listed above, particularly nuts and seafood.
  • 2. Interactions with medication: Certain foods – particularly herbs and spices – may interact with medications or affect their absorption. It is important to check with a healthcare provider before adding new foods to your diet if you are taking any medications.
  • 3. Digestive issues: Some individuals may experience digestive discomfort or other adverse effects from consuming certain foods, particularly if they have pre-existing digestive issues.
  • 4. Nutrient imbalances: While the foods listed above are all nutrient-dense and generally beneficial for health, consuming large amounts of any one food can lead to nutrient imbalances or toxicity over time. It is important to maintain a varied and balanced diet for optimal health and wellbeing.
  • 5. Individual variability: While the foods listed above have been shown to have stress-reducing benefits for many individuals, everyone’s body chemistry and nutritional needs are different. It may take some experimentation to find the diet that best supports your individual health and wellbeing goals.

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