The Best Foods to Combat Stress and Improve Your Mood

Written By Amber Frankel

In today’s fast-paced world, stress has become an almost unavoidable part of life. Whether it’s work, relationships, or daily responsibilities, stress can take a toll on both our mental and physical health. One of the most effective ways to manage stress and improve your mood is by nourishing your body with the right foods. Certain nutrients can help reduce cortisol (the stress hormone) levels, support brain health, and promote emotional well-being.

In this blog post, we’ll explore some of the best foods you can incorporate into your diet to combat stress and improve your mood.

1) Omega-3 Fatty Acids to Fight Inflammation and Balance Mood

Omega-3 fatty acids are essential fats that play a key role in brain function and emotional health. They have been shown to help reduce inflammation in the body, which can contribute to stress, anxiety, and depression. Omega-3s also support the production of serotonin, the “feel-good” hormone that helps regulate mood.

Best sources of Omega-3s:

  • Fatty fish: Salmon, mackerel, sardines, and anchovies

  • Chia seeds and flaxseeds

  • Walnuts

  • Hemp seeds

  • Algal oil (a plant-based source of omega-3)

2) Dark Chocolate a Sweet Stress Reliever

Yes, you read that right! Dark chocolate, especially when it contains 70% or more cocoa, has been shown to reduce stress and improve mood. It helps stimulate the production of endorphins and serotonin, which are both associated with feelings of happiness and relaxation. Additionally, dark chocolate contains magnesium, a mineral that plays a crucial role in muscle relaxation and stress reduction.

How to enjoy it:

  • Opt for a small piece of dark chocolate (about 1 ounce) a few times a week to reap the benefits without overindulging in sugar.

3) Leafy Greens to Fuel a Calm Mind

Leafy greens such as spinach, kale, and Swiss chard are rich in magnesium, a mineral that has been shown to help regulate cortisol levels and support a relaxed, balanced mood. Magnesium is often referred to as the “anti-stress” mineral because of its ability to reduce stress and promote relaxation.

Best sources of magnesium:

  • Spinach

  • Kale

  • Swiss chard

  • Avocado

  • Pumpkin seeds

4) Berries the Antioxidant Powerhouses for Mental Clarity

Berries like blueberries, strawberries, and raspberries are packed with antioxidants that help reduce oxidative stress in the body, which can be triggered by chronic stress. These antioxidants protect the brain from damage and support cognitive function. Berries are also rich in vitamin C, which plays a role in reducing cortisol and improving overall mood.

Best sources of vitamin C and antioxidants:

  • Blueberries

  • Strawberries

  • Raspberries

  • Blackberries

5) Whole Grains to Stabilise Blood Sugar and Mood

Whole grains such as oats, quinoa, brown rice, and barley are excellent sources of complex carbohydrates that help regulate blood sugar levels. Stable blood sugar helps prevent energy crashes and mood swings, which can often be exacerbated by stress. Whole grains also support the production of serotonin, helping to boost your mood and keep you feeling calm.

Best whole grain options:

  • Oats

  • Quinoa

  • Brown rice

  • Barley

  • Whole wheat bread (choose minimally processed varieties)

6) Fermented Foods to Support Gut Health for Mental Clarity

Did you know that your gut health is closely linked to your mental health? The gut-brain connection is a powerful pathway through which our digestive system influences mood and mental clarity. Fermented foods like yogurt, kefir, sauerkraut, and kimchi contain beneficial probiotics that support a healthy gut microbiome. A balanced gut microbiome has been shown to reduce anxiety, improve mood, and enhance overall mental well-being.

Best sources of probiotics:

  • Greek yogurt

  • Kefir

  • Kimchi

  • Sauerkraut

  • Miso

7) Herbal Teas to Calm the Mind and Body

Herbal teas are a great way to relax and unwind after a stressful day. Certain herbs, such as chamomile, lavender, and lemon balm, have been used for centuries to promote relaxation, reduce anxiety, and improve sleep quality. Drinking a cup of herbal tea can be a calming ritual that helps soothe both your mind and body.

Best stress-relieving herbal teas:

  • Chamomile tea (relieves anxiety and promotes sleep)

  • Lavender tea (calms the nervous system)

  • Lemon balm tea (reduces stress and enhances mood)

  • Peppermint tea (relieves tension and aids digestion)

8) Nuts and Seeds are Small But Mighty Stress Fighters

Nuts and seeds are nutrient-dense foods that provide a healthy dose of magnesium, healthy fats, and protein. These nutrients help stabilise blood sugar levels, regulate cortisol, and support brain health. Almonds, walnuts, and pumpkin seeds, in particular, are excellent choices for combating stress.

Best stress-busting nuts and seeds:

  • Almonds

  • Walnuts

  • Pumpkin seeds

  • Sunflower seeds

Nourish Your Body, Calm Your Mind

Food is a powerful tool for combating stress and improving mood. By incorporating these stress-reducing, mood-boosting foods into your diet, you can help keep your cortisol levels in check and promote overall mental well-being. Whether it’s enjoying a calming cup of chamomile tea, adding more leafy greens to your meals, or indulging in a piece of dark chocolate, the right nutrition can make a world of difference when it comes to managing stress.


Amber Frankel
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