As April is Stress Awareness Month, we are focusing on ways to de-stress over the next few weeks.  Being stressed out, and bombarding our bodies with stress signals, can have a detrimental effect on our health.  Stress has been known to lead to health issues like heart problems, excess weight, stomach and digestive problems.  This is where nutrition comes in.  What we eat can help us protect against the negative consequences of stress and the havoc it reaps on our bodies.  Here are nine foods that can give stress the boot:

1. OATMEAL

Oatmeal has a calming effect and is a rich source of soluble fiber and vitamin B. Oats are one of the best food sources of magnesium, and research shows a strong link between magnesium and mental health.  Magnesium deficiency can cause irritability, depression and anxiety.  Furthermore, the fiber in oatmeal helps sustain your good mood.

2. CHIA SEEDS

Chia seeds are high in the following stress busting nutrients:

• Magnesium: a mineral that helps lower your stress level by keeping you in a calm state
• Potassium: helps regulate your heart
• B vitamins: maintain our nerves and brain cells and are used up in converting food into energy in the body
• Omega 3 fatty acids: studies show that this nutrient reduces cortisol levels
• These tiny seeds really pack a nutritional punch, and are high in soluble fiber for added health benefit.

3. SALMON

Salmon, among other fish, is a great source of omega 3 fatty acids and B vitamins.  Making sure you have enough vitamin B12 in your diet enables you to produce the necessary serotonin to combat depression and improve your sleep.  This is especially important if you suffer from anxiety and can have trouble sleeping.  Serotonin is vital in the regulation of mood, appetite, and sleep.

ALMONDS

These handy little snacks are packed with not only stress fighting vitamins and minerals, but a healthy supply of unsaturated fat (the good kind).  Just like some of the other stress busters on this list, almonds are loaded with B vitamins and magnesium, which are involved in the production of serotonin, which helps regulate mood, relieve stress and improve sleep.  Almonds have also been shown to have high levels of Vitamin E, an anti-oxidant, which protects against damaging effects of free-radicals.

BERRIES

Berries are extremely high in vitamin C, high in fiber, and low in calories.  Vitamin C is important to helping our body reduce tension and boost the immune system. Fiber helps to regulate our blood sugar levels.  Regulating blood sugar levels is important because drastic changes in our blood sugar can cause us to have mood swings, which may contribute to anxiety.

SWEET POTATO

This root vegetable releases “feel good” chemicals serotonin and epinephrine, helping elevate your mood.  Sweet potatoes are also high in potassium and Vitamin B6 (for relaxation).  Furthermore, they are rich with beta-carotene and other vitamins, and again, fiber.

DARK LEAFY GREENS

Greens like spinach, kale, and broccoli are loaded with magnesium, calcium and iron.  These greens are also full of B vitamins and folic acid, which are important nutritional allies to combat stress.  Constant anxiety can damage your nervous system because it is always on 'high alert' when it shouldn't be.  Making sure your nerves are fed with the right foods, especially vitamins B1 and B3 can help limit the damage, making them better equipped to deal with the hostile environment within a stressed individual.

GARLIC

Garlic may protect us against a whole host of diseases and conditions, including high blood pressure and hypertension.   It may also reduce fatigue and other symptoms of stress in the body, while increasing energy.  Garlic also contains the detoxifying chemical, allicin, which gets rid of circulating toxins so you feel less stressed.

RAW CHOCOLATE

Raw unprocessed cacao has is full of health benefits, namely magnesium and anti-oxidants (flavonoids).  Studies have also shown that eating a little dark chocolate a day can help reduce stress hormones, such as cortisol, significantly.