Stress in smaller amounts can be good, it can even motivate you to be more productive. However, too much of it can be painful (literally). Ongoing stress can lead to a variety of problems, including lack of sleep, feeling depressed or anxious, digestive issues, and more.

If you’re feeling the pains of stress, it’s time to find a stress management plan. There are lots of great ways you can reduce your stress levels. Get exercising, find support in a friend or family member, spend time doing your favorite hobby, and rethink your food choices.

While some foods can add to stress, these choices can actually help reduce it:

1. Seeds

Eat seeds for magnesium, it’s beneficial in lessening stress. Magnesium may actually reduce feelings of irritability and depression.

2. Avocados and Bananas

Both avocados and bananas are a great source of potassium, which can reduce blood pressure. Avocados also contain B vitamins, which can reduce stress.

3. Oatmeal 

Oatmeal, as well as other complex carbs, can aid in producing serotonin. It’s a “natural mood stabilizer.”

 4. Red Peppers and Oranges

Red peppers and oranges are excellent vitamin C sources (fun fact: red peppers have more than oranges). Vitamin C is good for your immune system, and may help reduce stress hormones.

5. Salmon and Tuna

These fatty fish choices can improve your intake of Omega-3s, which can come to your defense in curbing hormones produced by stress.

6. Berries 

Berries are loaded with antioxidants, which can work like little warriors fighting off those nasty free radicals.

7. Dark Chocolate

Dark chocolate is also rich in antioxidants. Plus, “consumption of cocoa increases nitric oxide, studies show… Nitric oxide is a naturally occurring chemical in our bodies. Nitric oxide acts on small receptors in our blood vessels and prompts the vessels to dilate.” This reduces blood pressure.

8. Milk 

Calcium is good for easing mood swings associated with PMS. Plus, milk fortified with vitamin D can help you feel happier (thank you vitamin D).

9. Green Leafy Vegetables

These are a great choice for getting your magnesium intake. “Too little magnesium may trigger headaches and fatigue, compounding the effects of stress.”

10. Yogurt

Yogurt has calcium, probiotics, and protein. The gut has been referred to as the second brain. It’s important to keep your gut happy, and probiotics can improve good bacteria in your digestive system. Plus, the added calcium can aid in those pesky mood swings (as mentioned under the milk category).

11. Nuts

Not only are nuts a tasty source of healthy fats, but they may help keep your body protected against the damage stress can cause. Reach for almonds for vitamin E, which is great for the immune system. Almonds also contain B vitamins, helping you resist feelings of stress.

Put your hands on pistachios if you want a relaxing activity added to your nutrition. The rhythmic movement of shelling may help reduce worries.

Choose cashews to improve your zinc intake. Zinc can help reduce the symptoms of anxiety, and cashews are a great source of this.