Foods to Help Reduce Anxiety and Stress in Students: There is no doubt that students undergo a lot of stress and anxiety especially before exams. In fact, the majority of the population are working under stress which in return gives plenty of other health problems. Stress is the main root cause behind most of the diseases. It causes disturbances at the hormonal level and these in return disturbs various bodily functions.
There are plenty of ways to reduce stress and anxiety levels by making changes to lifestyle habits among which are dietary changes. Consider taking foods rich in few nutrients like omega-3 fatty acids, vitamin B, vitamin C, magnesium, zinc and selenium. Here are the top 10 foods we have picked for you to help reduce anxiety and stress in students. Foods to Help Reduce Anxiety and Stress is very useful to know the List of Foods to Help Reduce Anxiety and Stress in Students.
1. Fatty Fish Fatty fish like salmon, sardines, mackerel and herring are rich sources of omega-3 fatty acids which are required to boost cognitive health of the students. It is advised to add to the diet if you are a student. Besides, these are also good sources of vitamin D which is difficult to find. However, it is suggested to not overeat because along with omega-3 there exists omega-6 which if becomes excess can increase your anxiety in return. Two servings of fatty fish a week is the recommended quantity.
2. Pumpkin Seeds These are an excellent source of potassium which is needed to maintain blood pressure and regulate the electrolyte balance. Besides, these are also a good source of omega-3 fatty acids. Pumpkin seeds are also rich in zinc which is linked to the mood. It is reported that zinc deficiency among women results in low mood. Zinc is primarily stored in the brain regions related to emotions. Zinc also is essential for nerve and brain development. Not just pumpkin seeds but other seeds are also quite rich in these nutrients. It is suggested to have them roasted.

3. Dark Chocolate There is no doubt that chocolate helps reduce stress and anxiety but people mistake it by milk chocolate. According to a study, as low as 40g of dark chocolate can reduce stress among female students drastically. It is a rich source of polyphenols like flavonoids which reduce inflammation and cell death. Further, they boost blood flow to the brain cells.
It also contains tryptophan which helps in serotonin production which is also known as happy hormone. Magnesium is another mineral linked to brain health and mood. Diet deficient of this essential mineral can lead to anxiety, depression, etc. Dark chocolate is also a rich source of this mineral. We suggest you consider at least 70% dark chocolate.
4. Cherries Antioxidants like Quercetin which boosts mood is present in abundant quantities in cherries and various other berries. Along with cherries you can also consider blueberries, blackberries, strawberries, etc. These antioxidants fight free radicals which attack the body organs causing inflammation and other health problems. Thus, they help reduce the inflammation in the brain. It is recommended to have at least 4 servings of these in a day.
5. Fermented Food These are the richest sources of probiotics which are very essential for our gut health and this gut health is directly linked to your brain and emotions. That is the reason why our food can tell everything about how we feel. Eating wholesome and fresh food, cereals, pulses, lots of vegetables and fruits, nuts and seeds etc. keeps the gut healthy thereby keeps the brain healthy. Probiotics with loads of good bacteria can boost your gut health to the next level.
Sauerkraut, kimchi, tempeh, miso, etc. are a few very good examples. Have a small serving of it right with your meal for better digestion.
6. Herbal Tea All kinds of herbal teas help relax the brain, especially chamomile tea and green tea. If you want some caffeine to boost your brain immediately then green tea has it. It is also loaded with antioxidants which can protect the brain from damage by free radicals and from inflammation. Lavender is another herb that helps in soothing the mind. Sipping a warm liquid or drink gives that warmth which makes us comfortable. Having a cup of herbal tea is suggested for students instead of regular tea and coffee.
7. Whole Grains Have you noticed that you crave for something sweet when stressed? That is because glucose helps soothe the brain. However, most people don’t know that taking sugary foods or refined foods like sweets, milk chocolates, candies, cookies, etc. can crash the blood glucose levels which only damages one's health. Instead, choose wisely and opt for unrefined whole cereals. These contain healthy carbohydrates, nutrients and fiber which protect the brain from damage.
8. Milk Just like herbal teas, sipping a glass of warm milk can also increase the warmth in your body and give you a soothing feel. Besides, milk is known to boost melaton in production which is needed for a good night sleep. That is the reason why bedtime is the best time for a glass of lukewarm milk. Sound sleep is very essential if you want to get rid of stress and anxiety. Milk is also rich in calcium which along with vitamin D is known for releasing muscle tension; thereby reducing depression.
9. Nuts These are also rich sources of vitamin B, magnesium and omega-3 fatty acids which you already know are essential for brain health. Nuts like walnuts, almonds, cashew nuts, brazil nuts, pistachio are good examples. Pistachios are very effective when it comes to stress and walnuts are known to help with sleep. It is suggested to take overnight soaked nuts and avoid raw due to the presence of anti-nutritional factors which prevent nutrient absorption.
10. Citrus Fruits It was observed that those who took vitamin C rich foods like citrus fruits have reduced the stress levels among the participants in a research. Besides these fruits also contain fructose which is the fruit sugar. This also helps boost the brain immediately.