19 Best Foods That Relieve Stress
As health publications like Harvard's The Nutrition Source point out, eating the right foods that relieve stress can make a big difference to your well-being and overall stress management. From avocado and spinach to oily fish and oranges, there’s a wide range of foods that may help with stress reduction.
But how do you know which of these foods that reduce stress to add to your diet? To simplify things, we’ve highlighted the best foods for stress reduction, which are packed with nutrients like magnesium, omega-3s and antioxidants.
After consulting this guide, you should be much better equipped to handle life’s unexpected pressures with ease!
Jump to Section
- The 19 Best Foods for Stress Relief
- Are There Foods That Fight Stress?
- Are There Foods That Raise Cortisol and Stress Levels?
- Learn To Cook Foods That Relieve Stress
The 19 Best Foods for Stress Relief
1. Oily Fish
If you’re serious about incorporating foods that relieve stress into your diet, oily fish should be part of your weekly food plan. Oily salmon, tuna and mackerel are some of the healthiest fish to eat as they are rich in omega-3 fatty acids.
Omega-3 fatty acids are vital for a healthy brain and cognitive function, as outlined by the National Institutes of Health, with some evidence suggesting that omega-3 consumption via sources like oily fish can somewhat reduce depression.
Additionally, Mission Health explains that eating foods rich in omega-3 has been suggested to reduce cortisol levels (the body’s main stress hormone). Therefore, it's not surprising that oily fish tops many lists of cortisol-reducing foods.
Omega-3 can also support immune function, helping the body manage stress and making oily fish one of the best foods to boost the immune system, along with being a good food for stress relief. Additionally, oily fish provide B vitamins, vitamin D, magnesium and protein, all of which contribute to a balanced diet.
Oily Fish Is a Good Source Of:
- Omega-3
- B Vitamins
- Vitamin A
- Vitamin D
- Magnesium
- Protein
Recipes With Oily Fish
- Sous Vide Salmon
- Sake Salmon
- Lemon Pepper Salmon
- Salmon Sandwich
- Tuna Tartare
- Tuna Tataki
- Tuna Pasta Salad
2. Eggs
Eggs are one of the foods that relieve stress that you may already consume frequently. But are eggs good for you in general? And how do they reduce stress exactly?
When consumed in moderation, eggs are good for you as they're packed with protein, choline and B vitamins. These vitamins and nutrients may help reduce stress as they help keep your mood steady and energy and immunity up.
The yolks are especially beneficial for keeping your nervous system intact and helping you handle stress effectively. You can enjoy eggs in a variety of ways as part of a balanced diet, making them one of the easiest foods that fight stress to incorporate into your weekly eating plan to get gentle support for mood and mental health.
Eggs Are a Good Source Of:
- B Vitamins
- Vitamin D
- Biotin
- Choline
- Protein
Recipes With Eggs
3. Nuts and Seeds
Looking for foods that relieve stress in bite-sized form? Then reach for nuts and seeds! Cashews, chia seeds, walnuts and more are packed with magnesium, healthy fats and immunity-boosting antioxidants.
Magnesium creates a calming effect in the brain by regulating neurotransmitters, and some studies — such as The Effects of Magnesium Supplementation on Subjective Anxiety and Stress — suggest that magnesium can reduce stress and anxiety, but more research is needed. Additionally, the healthy fats found in nuts and seeds may help stabilize your mood.
The benefits of these superfoods don’t stop at stress relief, though. Pistachios, for example, are considered one of the healthiest nuts and may help to reduce cholesterol as part of a healthy diet, meaning that a handful of nuts and seeds each day can do more for your health than just stress reduction.
Just remember that it's easy to overeat when faced with a mouthwatering bowl of buttery cashews or smoky almonds. While these foods offer many health benefits, try not to overeat nuts and seeds too often. Nuts are high in fat — albeit healthy fats — and calorically dense, so too much won’t benefit you.
Nuts and Seeds Are a Good Source Of:
- Omega-6
- Omega-3
- Magnesium
- Selenium
- Potassium
- Zinc
- Fiber
- Protein
Recipes With Nuts and Seeds
- Walnut Pesto
- Chia Seed Smoothie
- Macadamia Nut Butter
- Honey Roasted Cashews
- Chocolate-Covered Almonds
4. Blueberries
Blueberries have long been celebrated as brain food and for good reason. These unassuming, juicy berries are packed with antioxidants and can help protect your brain and reduce stress-induced inflammation.
The high vitamin C content also deserves special mention for giving your immune system a much-needed boost during stressful times.
Toss these little mood boosters into a smoothie, add them to waffle batter or enjoy this food that relieves stress on its own to keep your stress in check and your body feeling good.
Blueberries Are a Good Source Of:
- Vitamin C
- Vitamin E
- Vitamin K
- Folate
- Fiber
Recipes With Blueberries
- Blueberry Waffles
- Blueberry Compote
- Blueberry Crêpes
- Lemon Blueberry Boba Popsicles
- Gluten-Free Blueberry Muffins
5. Kimchi
Kimchi is more than a flavorful side dish — surprisingly, it’s also a food that relieves stress. This tangy Korean fermented cabbage dish is packed with probiotics that support gut health. Since gut health is closely linked to brain health, a happy gut can mean a happier, less-stressed you.
The beneficial bacteria found in probiotic-rich kimchi have even been shown to help reduce symptoms of depression and anxiety, according to a PubMed review.
Plus, kimchi is rich in vitamins C and B, courtesy of the cabbage — one of the healthiest vegetables — which supports your immune system and boosts energy levels. As the best kimchi recipes can be a little high in salt, just go easy on the portions if you're watching your sodium intake while consuming this food that relieves stress.
Kimchi Is a Good Source Of:
- B Vitamins
- Vitamin A
- Vitamin C
- Vitamin K
- Probiotics
- Fiber
Recipes With Kimchi
6. Avocado
Rich in B vitamins, healthy fats, potassium, magnesium and antioxidants — all of which can help manage stress by reminding your nervous system to remain calm, avocados are a tasty stress-busting treat.
If that weren’t enough, Harvard Health explains that the potassium in avocados also helps regulate blood pressure, offering your body an extra moment of zen.
Spread it on toast, get fancy by adding avocado to your favorite type of sushi, whip up some guacamole or scoop it straight with a sprinkle of salt — avocados are a tasty food that relieves stress while majorly satisfying your taste buds!
Just remember that this food that reduces stress can be quite high in calories, as well as fat (even though this is healthy fat). So, consume avocado in moderation and think about adjusting calories and fat in other meals that make up your stress-relieving diet to keep total fat and calorie consumption at a healthy level.
Avocado Is a Good Source Of:
- Vitamin E
- Vitamin K
- Potassium
- Magnesium
- Healthy Fats
- Folate
- Fiber
Recipes With Avocado
- Avocado Rolls
- Avocado Soup
- Avocado Ice Cream
- Avocado Brownies
- Mango Avocado Salsa
- Cucumber, Tomato and Avocado Salad
7. Oysters
Oysters aren’t just briny mollusks that fancy restaurants love to serve on ice; they’re also nutrient-packed gems rich in immune-boosting antioxidants and zinc, which helps regulate cortisol levels.
Combined with omega-3 fatty acids, oysters are a good choice of foods for managing stress and supporting brain health. Other health benefits of oysters include that they're packed with iron, zinc and B vitamins.
Whatever way you choose to enjoy this cortisol-lowering food, from eating them raw to adding them to stews, make sure they are fresh or properly cooked to avoid foodborne illness. Because nothing defeats the purpose of finding foods that relieve stress like feeling unwell!
Oysters Are a Good Source Of:
- Omega-3
- B Vitamins
- Vitamin D
- Copper
- Selenium
- Zinc
- Iron
- Protein
Recipes With Oysters
8. Milk
Sometimes, all you need is a warm glass of milk to relax your nerves — but if you're lactose intolerant, you may want to skip this one! On the surface, milk feels comforting, like a warm hug, but it’s the amino acid tryptophan inside that makes it one of the best foods to relieve stress.
This amino acid promotes the production of serotonin, the “feel-good” chemical, helping you feel more relaxed, calm and in high spirits. When incorporating this food for stress, a warm glass before bed or a splash in your morning coffee can set a soothing tone.
Milk Is a Good Source Of:
- Calcium
- Protein
Recipes With Milk
9. Turkey Breast
On Thanksgiving or Christmas Day, chances are you’re reaching for the more succulent cuts of turkey, but don’t overlook the turkey breast, as it’s a built-in stress reliever on your plate.
Notably, this lean cut is a type of food that's high in tryptophan. This essential amino acid produces serotonin, which is a hormone that regulates mood.
If that isn’t enough, this food that relieves stress also delivers immune-boosting nutrients like zinc and B vitamins, helping your body stay resilient under pressure. Add it to your sandwich, salad or Sunday roast as an effective part of your healthy diet for stress management.
Turkey Breast Is a Good Source Of:
- Tryptophan
- B Vitamins
- Selenium
- Zinc
- Iron
- Protein
10. Sunflower Seeds
Most people don’t regard sunflower seeds as anything more than tiny snacks, but these little bites pack a big punch when it comes to foods that relieve stress. One reason for that is that they're rich in magnesium, which helps calm the nervous system.
Another health benefit of sunflower seeds is that they have a good amount of vitamin E, which protects your brain from oxidative stress.
So, next time you’re munching on them straight from the bag, sprinkling them on salads or adding them to your baked goods, remember that these crunchy seeds are a stress-busting, healthy snack that your body will thank you for munching on.
Sunflower Seeds Are a Good Source Of:
- B Vitamins
- Vitamin E
- Selenium
- Magnesium
- Fiber
- Protein
Recipes With Sunflower Seeds
11. Oranges
If you’ve ever felt under the weather, chances are you’ve reached for an orange as a fruity lifeline. These zesty, refreshing morsels are among the healthiest fruits, packed with vitamins and antioxidants that are perfect for giving your immune system a boost.
But when it comes to stress relief, it’s their high vitamin C content that steals the show. As Psychology Today explains, this vitamin helps lower cortisol levels, making vitamin C-packed oranges one of the top foods that relieve stress.
So pour yourself a fresh glass of orange juice, have one as a snack or enjoy slices or segments in a salad; no matter how you eat oranges, your body will thank you for indulging in this delicious food that lowers cortisol.
Oranges Are a Good Source Of:
- Vitamin C
- Potassium
- Folate
Recipes With Oranges
12. Plain Yogurt
Creamy, velvety and luscious are the best ways to describe yogurt — but you can also call it a food that fights stress. This dairy treat is packed with gut-friendly probiotic bacteria that play a big role in mood regulation and stress management. After all, a happy gut means a happy mind.
On top of that, yogurt is rich in calcium, protein and B vitamins, which help keep your body feeling healthy and balanced. Just be sure to go for natural, unsweetened varieties, such as healthy Greek yogurt, to get the most out of this food for stress reduction.
Yougut Is a Good Source Of:
- B Vitamins
- Phosphorus
- Potassium
- Calcium
- Protein
Recipes With Yogurt
13. Spinach
The king of leafy greens, spinach, is a familiar pick among foods that relieve stress. Rich in magnesium, spinach does a good job of regulating cortisol while boosting neurotransmitters like glutamate and glutamine, which are mood regulators.
The good work doesn’t stop there, though. Spinach also contains B vitamins, including B6, which supports brain function and the nervous system, helping you stay sharp and balanced.
So, next time you need to de-stress, grab a handful of spinach, toss it in a smoothie, sauté it with garlic or fold it into your omelette with some cheese.
Spinach Is a Good Source Of:
- B Vitamins
- Vitamin A
- Vitamin C
- Vitamin K
- Magnesium
- Iron
- Folate
Recipes With Spinach
14. Matcha Powder
Chances are, you’ve seen matcha trending on social media, often displayed in pretty glasses that highlight its vibrant green shade. But matcha isn't just a delicious and photogenic beverage; it's also a good addition to your diet to relieve stress.
Packed with powerful antioxidants, this green tea powder can support overall wellness in various ways, from improving brain function to supporting liver health.
But why has matcha earned a spot on this list of foods that relieve stress? The simple answer is that it contains L-theanine. As Healthline explains, this is an amino acid with stress-alleviating qualities. It provides calm energy that's perfect for unwinding after a busy and stressful day.
Matcha Is a Good Source Of:
- Vitamin A
- Vitamin C
- L-theanine
Recipes With Matcha
15. Sweet Potatoes
Who knew that the humble sweet potato, an ordinary root vegetable, would be among the top foods that relieve stress? Aside from being incredibly delicious, sweet potatoes can lower high cortisol levels and manage stress response, thanks to the potassium and vitamin C they contain.
Sweet potatoes are also antioxidant-rich and high in dietary fiber, so there's no need to wonder, "Are sweet potatoes healthy?" any longer; the answer is definitely, "yes!"
Additionally, like many other root vegetables, sweet potatoes contain complex carbohydrates. By promoting a steady release of insulin, these carbs can help more tryptophan reach the brain, indirectly boosting serotonin production. In stressful situations, serotonin is your best protection against negative emotions.
Sweet Potatoes Are a Good Source Of:
- Vitamin A
- Vitamin C
- Vitamin B6
- Potassium
- Manganese
- Fiber
Recipes With Sweet Potatoes
- Hasselback Sweet Potatoes
- Stuffed Sweet Potatoes
- Sweet Potato Black Bean Tacos
- Sweet Potato Hash Browns
- Sweet Potato Toast
16. Offal
Offal, also known as organ meat — think liver, heart and kidney — might not be the first thing that comes to mind when you think of foods that relieve stress, but it’s a surprisingly nourishing choice. Packed with essential nutrients like iron, zinc and B vitamins, offal helps your body handle stress better by boosting serotonin and dopamine production.
Now, not everyone has the stomach for organ meat — whether it’s the texture or flavor that they find unappealing — and it likely isn't a food to turn to when first learning how to start eating healthy. But for those who enjoy it, offal is undeniably nutrient-rich and a flavorful way to reduce stress.
Just remember that most organ meat is high in cholesterol, as explained further by the Cleveland Clinic. So, avoid this food to relieve stress or eat it in moderation if you need to keep your cholesterol levels in check.
Offal Is a Good Source Of:
- B Vitamins
- Vitamin A
- Selenium
- Zinc
- Iron
- Protein
17. Oatmeal
Oatmeal is more than just a cozy, healthy breakfast food that fuels your morning. Packed with complex carbs, it provides a steady release of the feel-good hormone serotonin, helping you stay calm and better equipped to handle stress. It’s easy to see why oatmeal made this list of foods that relieve stress.
As a bonus, it’s rich in B vitamins, which support brain function and mood. So, consider adding oatmeal to your diet for stress reduction. Plus, you can keep it interesting and easy by opting for the healthiest instant oatmeal and adding toppings fruit, nuts and honey.
Oatmeal Recipes
18. Chamomile Tea
You’ve probably heard that chamomile tea is the undisputed champion of relaxation — and for good reason. This healthy drink has a special talent of sending you on a dreamy voyage by the time you’ve finished your cup.
But the real reason behind its magic? Chamomile contains apigenin, a compound that binds to brain receptors, creating a mild sedative effect. In other words, sipping on this soothing tea may ease tension and promote relaxation. Unsurprisingly, it's also one of the best teas for sleep.
This tea's relaxation-inducing properties may even lessen symptoms of generalized anxiety disorder, as per a 2019 review. Other benefits of chamomile tea include that it may reduce inflammation and can help with menstrual symptoms.
Best of all, this food that relieves stress is caffeine-free, so you won’t have to worry about any pesky jitters making you feel even more anxious and stressed.
Chamomile Tea Is a Good Source Of:
- Apigenin
19. Garlic
Last but certainly not least on this list of foods that relieve stress is the unassuming garlic. Not only does garlic add depth to any dish, but this sulfur-rich vegetable could also play a role in boosting glutathione levels, which are responsible for protecting your body's cells from oxidative stress.
Like many foods that relieve stress, garlic has also been found to improve mood regulation. Try adding it to sauces and soups or even roasting it or making garlic confit to add an extra burst of flavor to all your favorite recipes.
Recipes With Garlic
- Garlic Butter Shrimp Pasta
- Aglio e Olio
- Honey Garlic Glazed Salmon
- Garlic Butter Steak With Skillet Potatoes
Are There Foods That Fight Stress?
Stress is an unavoidable part of life. Sometimes we can see it coming, and other times it sneaks up on us. But could managing it be as simple as adjusting your diet?
While there is no single food that relieves stress, fueling your body with a balanced diet can provide the necessary building blocks to help it cope more effectively.
So, a balanced diet is key, but where do you begin? As a general guideline, while shopping for foods that relieve stress, focus on those rich in B vitamins, magnesium, omega-3s and antioxidants: think leafy greens, fresh berries, fish and nuts.
Of course, foods that relieve stress are only part of the equation. Proper hydration, regular exercise, at least eight hours of sleep each night and cutting back on alcohol and smoking all play a significant role in effectively managing stress.
Are There Foods That Raise Cortisol and Stress Levels?
Now that you know a little more about foods that relieve stress, are there any that can make stress worse and raise cortisol? And, if so, what foods raise cortisol levels?
Yes, there are some foods and beverages that can raise cortisol levels and may make stress worse. This can be temporary if you consume these foods or drinks occasionally, but it may become a longer-term issue if you consume them frequently.
The primary things to avoid or limit if you're looking to lower cortisol and reduce stress are:
- Alcohol
- Caffeine
- High-sugar foods and drinks
- Foods high in trans fats
Ultra-processed foods in general may negatively affect mood and cause stress levels to increase, though this can vary. Additionally, opting for minimally processed complex carbohydrates over refined carbs is recommended for stress reduction as well as overall health.
While treat foods can be enjoyed occasionally as part of a balanced diet, prioritizing whole foods, including the foods that relieve stress that we have covered in this guide, is a good idea to keep your body and mind healthy.
Learn To Cook Foods That Relieve Stress
The best way to incorporate foods that relieve stress into your routine is by learning how to cook with them. If you're new to making healthy dishes at home or want to boost your culinary skillset a little, taking a few cooking classes near you is an excellent idea.
In these hands-on sessions, esteemed chefs will guide you as you prepare delicious dishes featuring foods that relieve stress, whether that be a delectable salmon dish or a recipe with avocado as the star. It could even involve creating a meal centered around a stress-reducing ingredient you may not be used to cooking with, like kimchi or offal.
If you can’t make it to an in-person event, there are also healthy online cooking classes you can explore. These are just as effective in teaching you how to harness the power of foods that relieve stress, helping you to create nourishing dishes in the comfort of your home.
Making a conscious effort to incorporate foods that relieve stress into your daily routine is a simple yet effective way to care for your mental and physical well-being. From magnesium-rich spinach to succulent salmon, these foods that relieve stress not only taste great but also support your body’s natural stress response.
Whether you’re preparing a home-cooked meal or treating yourself to a well-earned dinner out, consider prioritizing foods that help with stress. This isn't overly challenging either. It could be as simple as swapping chicken for turkey breast or cornflakes for oatmeal.
Overall, incorporating foods that relieve stress into your diet can be a game-changer in managing your mood and feeling your best.
For even more ways to explore your favorite foods, check out other experiences happening on Cozymeal.
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