Stress has the potential to threaten a person's health through various mechanisms, including increasing the likelihood of heart disease and other medical conditions. However, supporting the body to cope with and manage stress well can provide significant benefits for mental and physical health. It is important to pay attention to a balanced and nutritious diet to support overall health, especially when dealing with stress. Choosing foods that are rich in nutrients and related to mental and physical health can help improve mood, reduce stress levels, anxiety, and symptoms of depression.

Research has shown that a diet rich in tryptophan and other amino acids, including L-tyrosine, provides significant benefits for mental health. By consuming foods that contain these compounds, it can help improve mood, reduce stress levels, and alleviate symptoms of anxiety and depression. Therefore, incorporating fatty fish into your daily diet can be a beneficial step in maintaining mental health and reducing stress.

Research conducted in 2022 found that individuals who regularly consume nuts have a approximately 26% lower likelihood of experiencing high levels of stress. The researchers also noted that nuts contain fiber and antioxidants, such as polyphenols and carotenoids, which can reduce oxidative stress and inflammation in the body. Therefore, integrating lentils and other types of nuts into one's daily diet can be a beneficial step in maintaining overall mental and physical health.

"Beri is a fruit rich in antioxidants, anti-inflammatory compounds, vitamins, and minerals that play a role in cognitive function, mood regulation, and response to stress. A study in 2022 found that individuals who regularly consume fruit have a lower risk of experiencing anxiety, worries, and tension compared to those who rarely consume fruit. In that study, individuals with a high fruit intake had a respective decrease in risk of 16%, 25%, and 27% for experiencing anxiety, worries, and tension."

L-theanine works on the central nervous system by affecting specific pathways and receptors in the brain, thus reducing symptoms of stress and anxiety. This compound helps reduce stress through several mechanisms, including reducing the release of the stimulating neurotransmitter glutamate, increasing the release of the inhibitory neurotransmitter γ-aminobutyric acid (GABA), and stimulating brain activity associated with relaxation. Therefore, consuming matcha can provide benefits in relieving stress and naturally improving mood.

The study conducted in 2022 revealed that consuming certain types of fruits is associated with lower levels of stress. Compared to the group that consumed the least amount of fruits, research participants who consumed the most bananas, oranges, apples, and pears had a 24%, 25%, and 31% lower risk of experiencing stress. The researchers concluded that the high content of minerals, vitamins, and phytochemicals in these fruits contributes significantly to their ability to alleviate stress.

Magnesium plays a very important role in the body's ability to respond to stress. A deficiency in magnesium can have negative effects on the body's ability to cope with stress, as stress can also increase the loss of magnesium through urine, increase the risk of magnesium deficiency, and reduce the body's magnesium stores, which in turn increases vulnerability to stress. Therefore, individuals who frequently experience stress tend to have lower levels of magnesium in their blood compared to individuals who rarely experience stress.

Products made from cocoa, such as cocoa beans and cocoa powder, have the potential to alleviate stress and improve mood. Studies have shown that consuming cocoa products can immediately enhance mood and reduce symptoms of anxiety and depression. Cocoa products help improve mood and reduce stress by increasing blood flow to the brain and interacting with neurotransmitters involved in mood regulation.

However, in addition to these benefits, fermented foods can also have a positive impact on a person's mood and stress levels. The close relationship between the gut and the brain indicates that choosing foods that stimulate the growth of healthy gut bacteria can contribute to improved mental well-being.