The Best Stress Relieving Vegan Foods

Life can be stressful. Whether it’s a demanding job, financial pressures, or relationship issues, we all deal with stress at times. While some stress is normal, chronic high stress takes a toll on both physical and mental health. Along with adequate sleep, exercise and other self-care practices, eating the right foods can help your body better cope with stress. A vegan diet centered around whole, plant-based foods offers many options to potentially reduce anxiety and promote calm. Here are some of the top stress-relieving vegan foods to focus on:

Leafy Greens

Leafy green vegetables like spinach, kale, swiss chard, arugula, romaine and mixed greens are nutrition powerhouses. They provide antioxidants along with vitamins A, C, K, magnesium and folate. Magnesium plays a key role in regulating the nervous system and folate helps produce mood-boosting neurotransmitters. Aim for at least 2-3 servings of leafy greens per day. Use them abundantly in salads, smoothies, stir-fries or blend into pesto.

Avocados

Creamy, satisfying avocados are rich in antioxidants, vitamin E, potassium and monounsaturated fatty acids that support heart health. They also contain zinc, magnesium and B vitamins for stress resilience. The fiber and healthy fats in avocados promote satiety, helping to stabilize blood sugar and mood swings. Add avocado slices to sandwiches, use as a topping for tacos or toast, or make homemade guacamole for dipping veggies.

Nuts and Seeds

Nuts like almonds, walnuts, cashews and pistachios along with seeds like pumpkin, sunflower, chia and flax are fantastic minimally processed high-protein snacks. They contain key minerals like magnesium, zinc, iron, calcium and selenium. Selenium boosts mood by reducing inflammation. Nuts and seeds also offer brain-healthy fats and vitamin E. Keep a stash on hand to beat stress eating.

Complex Carbs

Refined carbohydrates cause blood sugar spikes and crashes that can exacerbate feelings of stress. Choose energizing complex carbs like 100% whole grains, beans, lentils, potatoes and veggies. Pair carbs with other foods to balance blood sugar. Carbs trigger serotonin production, reducing anxiety. Fiber-rich carbs also feed beneficial gut bacteria tied to mental health.

Dark Chocolate

When craving something sweet, reach for dark chocolate with at least 70% cocoa. It contains brain-boosting flavonoid antioxidants along with stress-busting nutrients like magnesium, iron and potassium. The antioxidants trigger endorphin release for a mood lift. Since chocolate is high in calories, limit to 1-2 small squares per day. Avoid excess sugar intake from milk chocolate.

Chamomile Tea

Soothing, delicate chamomile tea has been used for centuries as a natural stress reducer. Chamomile contains apigenin, an antioxidant that binds to GABA receptors in the brain promoting a calming effect. The ritual of sipping a hot cup of tea also signals relaxation. Drink 2-3 chamomile cups per day, hot or iced. You can also add chamomile flowers to a warm bath.

Tart Cherries

Cherries contain melatonin for better sleep and high levels of anthocyanins which reduce inflammation and stress hormones. Tart cherries and their juice have some of the highest antioxidant levels of any fruit. Enjoy fresh or dried cherries as a snack, in smoothies or mix tart cherry juice with your favorite herbal tea. Improved sleep helps manage stress overall.

Coffee Alternatives

While many rely on coffee for an energy boost, excess caffeine increases anxiety for some. Try lower caffeine alternatives like green tea, white tea or yerba mate. Matcha green tea’s L-theanine amino acid induces calm concentration. For coffee lovers trying to cut back, mix regular and decaf or try smaller portions. Limiting coffee before noon can improve sleep quality.

Incorporating more of these healthy plant-based foods into your diet can better equip your body to handle life’s stresses. That, combined with other self-care practices like regular exercise, relaxation techniques, time in nature and social connection, can help keep you balanced even during chaotic times. Feed your body and mind well for a calmer, healthier you.