Stress is a part of life for each of us. Dealing with anxiety, tension, depressed moods is essential if we want to maintain good physical and mental health. It turns out that certain vitamins and minerals can help manage stress, especially when combined with healthy lifestyle habits such as exercise, healthy eating, hobbies and more.
What are these important nutrients? See them in the following lines.
B group vitamins
B vitamins such as B6 and B12 can help relieve stress, improve cognitive function and reduce feelings of depression and anxiety, research suggests. A study by Oxford scientists found that balanced levels of B12 support brain health.
B vitamins improve brain function, energy levels and cellular metabolism, heart function, red blood cell synthesis, and more.
B vitamins are very valuable because they play an essential role in a number of processes in the body. The most significant is their role in processes in the brain, central and peripheral nervous system. Research shows that B vitamins help enzymes in the body perform their functions correctly and efficiently, from breaking down amino acids to carrying nutrients and nerve signals to every cell.
All B vitamins have their specific functions and are not interchangeable. They are found in various foods, which is why it is very important to eat as varied as possible. Thus, the body gets the opportunity to get the whole range of B vitamins that it needs.
What are the functions of the individual B vitamins?
- Vitamin B1 (thiamine) is very important for cellular functions and metabolism, especially for the conversion of nutrients into energy. Vitamin B1 deficiency can be associated with cardiovascular diseases, diseases of the nervous system, impaired cognitive function.
- Vitamin B2 (riboflavin) helps many enzymes perform their functions. Deficiency of this vitamin can lead to cardiovascular diseases, some types of cancer, brain damage.
- Vitamin B3 (niacin) is involved in many processes as a coenzyme, linking more than 400 enzymes on which energy processes in the body depend, according to parade.com. It also acts as an antioxidant, contributes to the regulation of cholesterol and triglycerides, participates in DNA repair.
- Vitamin B5 (pantothenic acid) is involved in the production of coenzyme A, which helps enzymes to build and break down fatty acids in a number of metabolic processes and functions. It is involved in the transfer of certain proteins necessary for the breakdown of fats.
- Vitamin B6 (pyridoxine) plays a role in the prevention of serious diseases. It is associated with a lower risk of cancer. May help suppress nausea in pregnancy.
- Vitamin B7 (Biotin) plays an essential role for hair. It helps break down the macronutrients in foods into their building blocks. It is involved in the regulation of signal transmission between cells. Vitamin B7 deficiency is associated with hair loss, skin and nail problems.
- Vitamin B9 is key to the development of the nervous system during pregnancy. It maintains the health of the brain within optimal limits by improving the work of neurotransmitters, which play an important role not only for the physical state of the nervous system, but also for the mental one. Folic acid participates in the synthesis of DNA, stimulates the detoxification of cells, supports the production of red blood cells.
- Vitamin B12 (cobalamin) is involved in the formation of red blood cells and DNA cells and supports the development of brain function and the nervous system. It is involved in the breakdown of homocysteine. It is a protein that is associated with damage to the cardiovascular system and can lead to serious diseases if it accumulates in the body.
Vitamin C
Vitamin C is not only necessary for collagen synthesis and strong immunity, but it can help balance cortisol levels, studies show. Cortisol is a stress hormone that rises in stressful situations. As a result, we can feel tired, have a headache, high blood pressure. In the long term, high levels of the hormone lead to the accumulation of excess fat.
More benefits of taking vitamin C through supplements or foods that contain it include supporting the growth, development and repair of body tissues, better absorption of iron from food, blood pressure balance, and more.
Vitamin D
Vitamin D is essential for the absorption of calcium, phosphorus and the maintenance of immune system functions. But it is also of great importance for the growth and development of teeth and bones. A 2020 Western study found that vitamin D affects stress reduction and helps improve mood.
More health benefits of the vitamin include reducing the risk of rheumatoid arthritis, type 2 diabetes and heart disease, boosting immunity, helping with weight loss and blood pressure control, and more.
Magnesium
Magnesium is a key mineral for improving brain health and reducing stress and anxiety. Western studies on magnesium and the central nervous system lead researchers to believe that its deficiency may be linked to increased levels of stress.
Most people don’t realize how important magnesium is to health. Magnesium is an essential part of over 300 metabolic processes in the body, which is also the reason why this important element is sometimes in short supply.
Magnesium deficiency in the body leads to more diseases than any other nutritional deficiency. These diseases include osteoporosis, asthma, depression, epilepsy, hypertension, diabetes, cardiovascular diseases – all life-threatening.
What foods should you focus on to prevent magnesium deficiency?
Dark leafy vegetables
Spinach, cabbage and some types of lettuce are ideal sources of magnesium. In general, green leafy vegetables are very useful and should be included in the menu often.
Nuts and seeds
Pumpkin seeds, sesame, almonds, cashews, pine nuts, peanuts, walnuts are among the richest magnesium-rich nuts.
Fish
Try to eat one portion of fish 2 times a week. Salmon, halibut, tuna, mackerel are good sources of magnesium and healthy fats.
Beans
Legumes are powerful suppliers of magnesium. Include more beans, lentils, chickpeas and peas in your diet.
Whole grains
Here’s another reason to eat whole grains. They are rich not only in fiber and useful slow-degrading carbohydrates, but also in large amounts of magnesium. Eat quinoa, millet, bulgur, wheat, barley and oats.
Dairy
Low-fat dairy products such as yogurt are especially loaded with magnesium. Goat cheese, mozzarella also contain significant amounts of the important mineral.
Dried fruit
Dried fruits such as figs, plums, apricots, dates and raisins are very rich in this nutrient.
Black chocolate
A great reason not to give up chocolate completely. It has enviable amounts of magnesium, which is why it is worth giving it a place in your daily diet.
Additional health benefits of magnesium include more energy for exercise, reduced risk of muscle cramps, blood sugar control, reduced risk of migraines, better quality sleep, and more.
Fruit
Avocado is a true superfood. It provides 15% of the daily intake of magnesium.
Bananas are generally associated with high levels of potassium, which is also very beneficial. But it should be noted that the magnesium in them is not to be underestimated.
L-theanine
Although L-theanine is an amino acid that is found in large amounts in green and black tea and in some mushrooms, it is known to help reduce stress, depression and sleep problems.
A 2019 Western study on the effects of L-theanine on stress-related symptoms and cognitive function in adults found that higher intakes of this amino acid help us feel better, especially in stressful situations.
More health benefits of the amino acid include helping with weight loss, controlling blood pressure, improving cognitive function, and more.
