19 Best Foods That Relieve Stress

When it comes to stress management, eating the right foods that relieve stress can make a big difference to your well-being. From avocado to chamomile tea, there’s a wide range of foods that help with stress to choose from — but how do you know which ones to add to your diet?

To simplify things, we’ve highlighted the best foods for stress, packed with nutrients like magnesium, omega-3s and antioxidants. This way, you’ll be better equipped to handle life’s unexpected pressures with ease.

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• Are There Foods That Fight Stress? 
• The 19 Best Foods for Stress 
• Learn to Cook Foods That Relieve Stress

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 foods 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.

The 19 Best Foods for Stress

1. Oily Fish 

If you’re serious about incorporating foods that relieve stress, oily fish should be part of your weekly food timetable. Oily fish like salmon, tuna and mackerel are rich in omega-3 fatty acids, which are vital for a healthy brain, regulating cortisol levels (the body’s main stress hormone) and supporting immune function, helping the body manage stress.

Additionally, oily fish provide B vitamins, vitamin D, magnesium and protein, all of which contribute to a balanced diet and make this one of the best foods for stress.

2. Eggs 

Eggs are like superheroes, packed with protein, choline and B vitamins, which 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 best foods that fight stress and offering gentle support for mood and mental health.

3. Nuts and Seeds 

Looking for foods that relieve stress in bite-sized form? 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, while healthy fats help stabilize your mood. Their benefits don’t stop at stress relief — pistachios, for example, are considered one of the healthiest nuts and may help to reduce cholesterol as part of a healthy diet.

It’s easy to overeat when faced with a mouthwatering bowl of buttery cashews or smoky almonds, but try not to do this too often. Nuts are high in fat — albeit healthy fats — and calorically dense, so too much won’t benefit you.

4. Blueberries

Blueberries have long been celebrated as brain food and for good reason. Packed with antioxidants, these unassuming, juicy berries 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 your blueberry waffles or enjoy this food that relieves stress on its own to keep your stress in check and your body feeling good.

5. Kimchi 

Kimchi is more than a flavorful side dish — surprisingly it’s one of the best foods that relieve 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 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. Just go easy on the portions if you're watching your sodium intake while consuming this food that relieves stress.

6. Avocado 

Rich in B vitamins, healthy fats, potassium, magnesium and antioxidants — all of which help manage stress by reminding your nervous system to remain calm, avocados are the ultimate stress-busting treat.

If that weren’t enough, the potassium in avocados also helps regulate blood pressure, offering your body an extra moment of zen. Spread it on toast, get fancy with avocado rolls or scoop it straight with a sprinkle of salt — avocados are nothing short of tasty foods that relieve stress and satisfy your taste buds.

7. Oysters 

Oysters aren’t just briny mollusks that fancy restaurants love to serve on ice — they’re nutrient-packed gems rich in immune-boosting antioxidants and zinc, which helps regulate cortisol levels. Combined with omega-3 fatty acids, oysters are one of the best foods for managing stress and supporting brain health.

Whether you enjoy fried oysters, in a hearty stew or raw, just 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!

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.

9. Turkey Breast 

On 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. This lean cut is packed full of tryptophan, the amino acid that produces serotonin, making it one of the best foods that relieve stress.

If that isn’t enough, turkey breast 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 for a delicious and stress-relieving boost.

10. Chamomile Tea 

You’ve probably heard that chamomile tea is the undisputed champion of relaxation — and for good reason. This herbal brew 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 can ease tension, promote relaxation and improve sleep.

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.

11. Sunflower Seeds 

Most people don’t regard sunflower seeds as anything more than just tiny snacks, but these little bites pack a big punch when it comes to foods that relieve stress. They're rich in magnesium, which helps calm the nervous system and vitamin E, which protects your brain from oxidative stress.

Next time you’re munching on them straight from the bag, sprinkling them on salads or adding them to your baked goods, just remember: these crunchy seeds are a stress-busting healthy snack and your body will thank you.

12. 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.

This powerhouse vitamin helps lower cortisol levels, making oranges one of the top foods that relieve stress. So pour yourself a fresh glass of orange juice or enjoy a citrus salad — either way, your body will thank you for it.

13. 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 to get the most out of this food for stress.

14. Matcha Powder 

Chances are, you’ve seen matcha trending on social media, often displayed in pretty glasses with comically large straws. But surprisingly, matcha is more than just a fad. Packed with powerful antioxidants, this vibrant green tea powder supports overall wellness, from enhancing 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, an amino acid with stress-alleviating qualities that won’t make you sleepy. Instead, it provides calm, focused energy — perfect for unwinding.

15. Spinach 

The king of leafy greens, spinach is a powerhouse among foods that relieve stress. Rich in magnesium, spinach does a fantastic job of regulating cortisol while boosting neurotransmitters like glutamate and glutamine, which are excellent mood regulators.

The good work doesn’t stop there — spinach also contains B vitamins, including B6, which supports brain function and the nervous system, helping you stay sharp and balanced. 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 spinach omelette with some cheese.

16. 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 are excellent at lowering cortisol levels and managing 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?"

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.

17. 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. But for those who enjoy it, offal is undeniably nutrient-rich and a flavorful way to reduce stress.

18. Oatmeal 

Oatmeal is more than just a cozy 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 and explore fruit, nuts or honey toppings to keep things interesting.

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.

As one of the many foods that relieve stress, garlic has also been found to improve mood regulation. Try adding it to sauces and soups or even roasting or making garlic confit for an extra burst of flavor.

Learn to Cook Foods That Relieve Stress 

The best way to incorporate foods that relieve stress into your routine is by learning new recipes from cooking classes near you and making them part of your daily life. In these hands-on classes, esteemed chefs will guide you as you prepare delicious dishes like pesto eggs, sweet potato pancakes and matcha cookies — each featuring a food that relieves stress.

If you can’t make it to an in-person class, there are also healthy online cooking classes you can explore. These classes 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 meal out, consider prioritizing foods that help with stress. It’s as simple as swapping chicken for turkey breast or cornflakes for oatmeal. Incorporating foods that relieve stress into your diet can be a game-changer in managing moods and feeling your best.

For even more ways to explore your favorite foods, check out other experiences happening on Cozymeal.