19 Best Foods That Relieve Stress
Foods that relieve stress are often nutrient-dense, and health resources like Harvard’s The Nutrition Source note that a balanced eating pattern can support overall well-being when the body is under pressure. While no single ingredient can stop the stress response, choosing foods that reduce stress may help your body manage it more effectively.
From avocado and spinach to oily fish and oranges, there’s a wide range of foods that may help with stress reduction by supplying nutrients your body relies on during stressful periods. But how do you know which ones to include day to day?
To make it simpler, we’ve highlighted the best foods for stress that provide key nutrients like magnesium, omega-3s and antioxidants, all of which support general health and may contribute to better stress regulation. After consulting this guide, you should feel better equipped to support your body during life’s unexpected pressures!
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 contain EPA and DHA, two key omega-3 fatty acids.
According to the National Institutes of Health, the omega-3s EPA and DHA are key building blocks in cell membranes and help support the heart, blood vessels, lungs, immune system and hormone system. The NIH also notes that people who eat fish and seafood regularly tend to have a lower risk of several chronic diseases, though it is not always clear how much of that benefit comes specifically from omega-3s.
Eating more nutritious foods, including those rich in omega-3s, has been associated with overall healthier stress-related markers, as reported by Mission Health. The evidence on whether omega-3 foods directly lower cortisol is still developing, but these fats support overall health and may help your body cope with stress.
As well as being a good food for stress relief, oily fish can be a helpful part of a balanced eating pattern that supports immune function and is often described as one of the foods that boost the immune system.
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 eat often. But are eggs good for you in general? And how might they fit into a stress-supportive way of eating?
For most people, eggs can be a nutritious choice when eaten in moderation. They are packed with protein, choline and B vitamins, which help support energy metabolism and the normal functioning of the brain and nervous system. These systems are involved in how your body responds to stress, so getting enough of these nutrients may help you feel more steady day to day.
The yolks are especially rich in choline and several B vitamins that help keep the nervous system functioning normally. Enjoyed as part of a balanced diet, eggs are often included among foods that fight stress and can be one of the easiest options to add to your weekly meals for gentle support of mood and overall well-being.
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 other varieties are packed with magnesium, healthy fats and antioxidants that support overall wellness.
Magnesium supports normal nerve and muscle function, which indirectly influences how the body handles stress. A systematic review on PubMed suggests magnesium supplementation may help ease subjective anxiety in people who are already vulnerable to anxiety, though the evidence is limited and more high-quality research is needed.
Nuts and seeds also contain healthy fats that may support steady energy and mood as part of a balanced diet. The benefits of these superfoods go beyond stress support. Pistachios, for example, are considered some of the healthiest nuts and may help support healthy cholesterol levels when included in an overall nutritious eating pattern.
Just remember that nuts and seeds are easy to overeat. They’re rich in healthy fats but also calorically dense, so mindful portions will help you enjoy their advantages without going overboard.
Nuts and Seeds Are a Good Source Of:
- Omega-6
- Omega-3 (especially in chia, flax and walnuts)
- Magnesium
- Selenium (highest in Brazil nuts)
- 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. According to the Cleveland Clinic, these small, juicy berries are rich in antioxidants, especially anthocyanins, which help protect cells from oxidative stress and may lessen stress-related inflammation.
Their high vitamin C content also deserves mention. Vitamin C supports immune function, which can be especially helpful when your body is under pressure.
Toss these little mood boosters into a smoothie, add them to waffle batter or enjoy this food that relieves stress on its own. They’re easy to fold into your daily routine and offer a simple way to support overall well-being.
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 — it can also be a food that relieves stress as part of a balanced eating pattern. This tangy Korean fermented cabbage dish is rich in live bacteria that support gut health.
When you think about prebiotic vs. probiotic foods, kimchi falls on the probiotic side, supplying beneficial bacteria, while the fiber in the cabbage acts as a prebiotic that helps feed those microbes. Because gut and brain function are closely connected, a healthier gut may play a small supporting role in overall well-being, which can influence how the body responds to stress.
Cabbage is one of the most budget-friendly healthy vegetables, providing vitamin C and B vitamins that support immune function and steady energy. Some of the best kimchi varieties can be high in sodium, so keeping portions moderate is a simple way to enjoy its benefits while staying mindful of salt intake.
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, avocados offer a mix of nutrients that help support the systems involved in the body’s stress response. This makes them a satisfying food that relieves stress when enjoyed as part of a balanced eating pattern.
Harvard Health notes that avocados provide heart-healthy monounsaturated fats along with minerals like potassium and magnesium that help support healthy blood pressure. That steadying effect can support overall cardiovascular health, which may help you feel more balanced.
Spread it on toast, add avocado to sushi, whip up guacamole or scoop it straight with a sprinkle of salt. However you enjoy it, avocado is an easy food that reduces stress while delivering rich flavor and creamy texture.
Just remember that this fruit is high in calories and fat, even though the fat is mostly healthy. Moderate portions and small swaps — like using avocado in place of a higher saturated fat food — can help keep your overall stress-relieving diet balanced.
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 delicacies served on ice — they’re also nutrient-dense shellfish that can support overall wellness. Packed with protein, omega-3 fatty acids and minerals like zinc and selenium, oysters offer nutrients that play key roles in immune function, metabolism and general health.
Because zinc and omega-3s help support systems involved in the body’s stress response, oysters can be a helpful addition to foods for managing stress when eaten as part of a balanced diet. Medical News Today highlights oysters as a rich source of zinc, selenium and iron, along with B vitamins and omega-3 fatty acids.
These nutrients support energy production, brain function and immune health, which may help your body feel more resilient during stressful periods. Whether you enjoy them cooked in stews or grilled with a squeeze of lemon, be sure your oysters are fresh and fully cooked. Raw or undercooked oysters can contain harmful bacteria, and feeling unwell defeats the purpose of exploring foods that relieve stress.
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, and it also contains the amino acid tryptophan, which the body uses to help make serotonin, a chemical involved in mood and sleep regulation.
That combination of familiar routine and gentle nutrient support is what puts milk on many lists of the best foods to relieve stress. The effect is subtle rather than instant, but enjoying milk as part of an overall balanced diet can contribute to a soothing wind-down ritual. A warm glass before bed or a splash in your morning coffee can help make milk a simple, everyday source of comfort in your routine.
Milk Is a Good Source Of:
- Calcium
- Protein
Recipes With Milk
9. Turkey Breast
On Thanksgiving or Christmas Day, you might reach for the richer cuts of turkey, but don’t overlook turkey breast. This lean, versatile protein can fit naturally into a balanced routine and makes an easy addition when you want a food that relieves stress.
Turkey breast is known for containing tryptophan, an essential amino acid your body uses to help make serotonin, a chemical involved in mood, sleep and appetite. As WebMD explains, tryptophan is found in many protein-rich foods — including poultry — and plays a role in processes that support mood regulation.
While eating turkey won’t create an instant surge of serotonin, including tryptophan-containing foods as part of an overall nutritious diet can support your body’s natural balance. This food that relieves stress also delivers helpful nutrients like zinc, selenium and B vitamins, which support immunity, energy production and nervous system health.
Add turkey breast to sandwiches, salads or a weekend roast for a steady, satisfying source of protein that fits easily into a diet aimed at managing stress.
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. They’re naturally rich in magnesium, a mineral involved in nerve and muscle function, which plays a role in how the body handles stress.
WebMD highlights sunflower seeds as a strong source of vitamin E, an antioxidant that helps protect cells from oxidative stress. They also provide B vitamins, selenium and plant compounds that can support energy and immunity, making them a great healthy snack.
So next time you’re munching on them straight from the bag, sprinkling them on salads or adding them to baked goods, remember that these crunchy seeds offer more than flavor — they’re an easy food that relieves stress and supports overall well-being. Just keep portions moderate since they’re calorie dense.
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 fruit, packed with vitamin C and antioxidants that help support your immune system.
Their vitamin C content is one reason they’re often included in stress-supportive diets. Psychology Today reports that vitamin C may help reduce both the physical and psychological effects of stress in situations where the body faces acute challenges.
While oranges won’t directly lower cortisol in an instant, getting enough vitamin C through foods like citrus can support overall health, including processes involved in the body’s response to stress. Pour a fresh glass of juice, enjoy an orange as a snack or add slices to salads. However you eat them, oranges offer a bright, simple food that relieves stress while adding fresh flavor to your day.
Oranges Are a Good Source Of:
- Vitamin C
- Potassium
- Folate
Recipes With Oranges
12. Plain Yogurt
Creamy, velvety and luscious are all great ways to describe yogurt — and you can also call it a food that fights stress. This dairy favorite contains gut-friendly probiotic bacteria, which help support a healthy digestive system.
Because the gut and brain are closely connected, maintaining good gut health may play a supportive role in how your body manages stress. Good gut health won’t fix stress on its own, but it can contribute to a more balanced overall system.
Yogurt is also rich in calcium, protein and B vitamins that contribute to steady energy and overall well-being. To get the most benefits, choose natural, unsweetened options such as the healthiest Greek yogurt, which offers more protein and fewer added sugars. It’s an easy food that relieves stress to include in breakfasts, snacks or simple recipes.
Yogurt 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. It’s naturally rich in magnesium, a mineral involved in muscle and nerve function. Getting enough magnesium helps support how the body responds to stress.
Spinach also provides nutrients involved in normal brain and nervous system function. Its benefits don’t stop there. Spinach contains several B vitamins, including B6 and folate, which help support brain function and the nervous system.
This makes spinach a simple, versatile choice when you want to feel more grounded. So next time you need to de-stress, grab a handful of spinach and toss it in a smoothie, sauté it with garlic or fold it into an omelette with 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 showcased in pretty glasses that highlight its vibrant green shade. But matcha isn’t just a photogenic drink — it’s also a flavorful way to add gentle support to your routine when you’re looking for foods that relieve stress.
Matcha is rich in antioxidants and contains naturally occurring plant compounds found in green tea that can support overall wellness. What sets matcha apart, though, is its L-theanine content.
As Healthline explains, L-theanine is an amino acid known for promoting relaxation without causing drowsiness. Research suggests that L-theanine may help ease stress and support calm focus, especially when paired with the small amount of caffeine naturally present in matcha.
Enjoy matcha whisked into warm water, stirred into lattes or blended into smoothies. Its smooth, earthy flavor makes it an easy addition to a balanced diet when you want a soothing ritual that also delivers steady, calm energy.
Matcha Is a Good Source Of:
- Antioxidants
- L-theanine
Recipes With Matcha
15. Sweet Potatoes
Who knew the humble sweet potato, an ordinary root vegetable, would be among the top foods that relieve stress? Aside from being naturally sweet and satisfying, sweet potatoes offer nutrients that support the body during stressful moments.
They provide potassium and vitamin C, which play roles in maintaining healthy blood pressure and supporting the immune system — both important when stress levels rise. Sweet potatoes are also antioxidant rich and high in dietary fiber, which supports digestion and overall health.
So if you’ve ever wondered, are sweet potatoes healthy? the answer is a confident yes, especially when they’re part of a balanced diet. Like many other root vegetables, sweet potatoes contain complex carbohydrates that digest slowly and help provide steady energy.
These carbs support a gradual release of insulin, which may influence how the body uses tryptophan, playing a role in serotonin production. While this effect is subtle, maintaining steady energy and supporting normal serotonin production can be helpful when you’re navigating stress.
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 — including 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 nutrient-dense option. These cuts are naturally rich in B vitamins, iron and zinc, nutrients that support energy production, brain function and a healthy nervous system, all of which help your body stay more resilient under stress.
Not everyone enjoys organ meat, and it may not be the first place to start if you’re exploring how to start eating healthy. But for those who appreciate its flavor and tradition, offal can be a concentrated source of important vitamins and minerals.
The Cleveland Clinic notes that while organ meats are nutritious, many types are high in cholesterol and saturated fat. They can still be included in moderation for most people, but those managing cholesterol levels or certain health conditions may need to limit or avoid them.
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 that fuels your morning. Made from whole oats, it’s packed with complex carbohydrates that digest slowly and support steady energy. These slow-digesting carbs help maintain stable blood sugar levels, which can support clearer thinking during stressful moments.
It’s easy to see why oatmeal earns a spot among foods that relieve stress. Oats are also rich in B vitamins, which play key roles in brain function and mood regulation.
Adding oatmeal to your diet for stress reduction is a simple, nourishing choice, whether you prefer a warm bowl on a busy morning or a quick option on the go. For convenience, look for the healthiest instant oatmeal varieties with minimal added sugar, then dress them up with fresh fruit or a drizzle of nut butter.
Oatmeal Recipes
18. Chamomile Tea
Chamomile tea is often considered one of the most soothing drinks to reach for, and it’s easy to see why. This healthy drink contains apigenin, a plant compound that binds to certain receptors in the brain and may promote mild relaxation. That calming effect is one reason chamomile is frequently included in lists of the best teas for sleep and why it can fit naturally among foods that relieve stress.
Research supports some of these calming qualities. A PubMed review found that chamomile improved symptoms of generalized anxiety disorder after several weeks and was linked to better sleep quality, but evidence for easing acute anxiety or treating insomnia is limited.
Medical News Today also notes that chamomile tea may help with inflammation and menstrual discomfort, although research is still emerging. Best of all, chamomile tea is naturally caffeine-free, so you can unwind without worrying about jitters or disrupted sleep.
19. Garlic
Last but certainly not least on this list of foods that relieve stress is garlic. Beyond adding depth and aroma to your dishes, this sulfur-rich vegetable contains compounds that support the body’s natural antioxidant processes.
While the research is still developing, including garlic in your meals is an easy, flavorful way to add more beneficial plant compounds to your diet. 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.
Garlic Is a Good Source Of:
- Manganese
- Vitamin B6
- Vitamin C
- Selenium
- Fiber
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 you can see it coming, and other times it sneaks up on you. While no single food that relieves stress exists, a balanced diet can give your body the nutrients it needs to cope more effectively.
So where do you begin? When shopping for foods that relieve stress, look for options rich in B vitamins, magnesium, omega-3s and antioxidants. Leafy greens, fresh berries, fish and nuts are all nutritious choices that support overall well-being.
Of course, foods that relieve stress are only one part of the picture. Staying hydrated, getting regular exercise, aiming for eight hours of sleep each night and cutting back on alcohol and smoking all play important roles in managing stress in a sustainable way.
Are There Foods That Raise Cortisol and Stress Levels?
Now that you know more about foods that relieve stress, you might wonder whether certain foods can make stress worse and raise cortisol. And if so, what foods raise cortisol levels?
Some foods and beverages can contribute to higher cortisol or amplify stress responses, especially when eaten often. Occasional intake is usually not a major concern, but frequent consumption may have longer-term effects on mood and stress regulation.
If you want to lower cortisol and reduce stress, it can help to limit:
- Alcohol
- Caffeine
- High-sugar foods and drinks
- Foods high in trans fats
Ultra-processed foods may also affect mood and stress levels for some people, although responses vary. Choosing minimally processed complex carbohydrates instead of refined carbs can support steadier energy and better stress management.
While treat foods can still have a place in a balanced diet, prioritizing whole foods — including the foods that relieve stress covered in this guide — helps support both physical and mental well-being.
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 skill set 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 way to support both mental and physical well-being. From magnesium-rich spinach to succulent salmon, these foods that relieve stress not only taste great but also provide nutrients that help your body’s natural stress response work as smoothly as possible.
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 doesn’t have to be complicated. It could be as simple as swapping chicken for turkey breast or cornflakes for oatmeal. Over time, weaving more foods that relieve stress into a generally balanced diet can be a helpful part of 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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