During stress, the body needs more of certain nutrients because they are burned up faster than usual. Stress increases the demand for Vitamin C, Vitamin A, Vitamin B-Complex, proteins, magnesium, antioxidants, and essential oils. To counteract the stress effects, one needs more of these nutrients.
#Vitamin C
There is a high concentration of Vitamin C in our brain tissues, more than any other tissue in the body. Vitamin C is a powerful antioxidant, that is used up quickly during stressful periods. An amount between 500-1000 mg would be required to combat the stress after-effects. The best sources of Vitamin C are citrus fruits like oranges, potatoes, tomatoes, and leafy green vegetables.
#Vitamin A
It is needed for the maintenance of skin, mucous membranes, bones, teeth and hair, eyesight, and reproduction. Vitamin A may also protect against cancer. Liver( especially fish liver), egg yolk, fortified margarine, oily fish, oranges, apricots, carrots, tomatoes, and dark leafy vegetables contain this vitamin in abundance.
#Magnesium
Magnesium is found in dark green leafy vegetables, nuts, seeds, whole-grain foods, legumes, milk.
#Proteins
Proteins are of two types- animal protein and vegetable protein. Animal protein can be found in foods like meat, fish, egg, and all dairy products, while vegetable protein is found in grains, beans, pulses, nuts, seeds, and sprouted seeds.
#Cruciferous Vegetables
Stress increases the generation of free radicals in the body, which are the main cause of cancer. The only element that can fight free radicals are antioxidants, found plenty in cruciferous vegetables like cabbage, cauliflower, broccoli, etc. They are rich in bioflavonoids which are powerful antioxidants. During stressful times, the body generates a whole lot of free radicals, which cause harm to the body cell. Bioflavonoids protect the body against cell damage caused by free radicals.
#Polyphenols
The polyphenols also protect against the damages caused by stress. Green tea is a good source of polyphenols. Chamomile tea is a powerful anti-stress agent. It relaxes and soothes the mind and promotes sound sleep.
#Fruits and Vegetables
Fruits are an essential ingredient, which could provide the required amounts of antioxidants required to counteract stress. They contain simple sugars and complex carbohydrates, which help raise serotonin levels in the bloodstream. Serotonin is ‘feel good’ neurotransmitters, which elevate mood and fight depression.
Vegetable and fruit juices are also good sources of antioxidants. A regular glass of any fruit juice or vegetable juice can go a long way in helping the egg body cope with the detrimental effects of stress.
- Shared by Nutritionist Tanya Sahni
Sahnitanya45@gmail.com
Author’s bio:
I am a nutritionist by profession, co owner of a chain of wellness centres under the name of Health Zone in Lucknow. Its been 16 years in the wellness industry. I am a post graduate in Clinical Nutrition and Dietetics.
