What to eat when you are stressed out? Eat more pistachios and avocados

       almond

　　When the chaos drives you crazy, grab a handful of American almonds and try them. Almonds are rich in vitamin E, an antioxidant that boosts immunity. Almonds also contain B vitamins, which can help you face unusually bad events. Eating about a quarter cup of almonds a day can be a great way to reduce stress. Another great way to reduce stress is to ditch the traditional peanut butter and replace it with almond butter on stressful days.

　　In addition to reducing stress, American almonds can also prevent diabetes. Studies have proven that adding American almonds to your diet, especially breakfast, can maintain your health. healthy levels of insulin, which both helps maintain healthy blood sugar levels and helps treat type 2 diabetes, the most common form of diabetes. Not only that, almonds are also rich in monounsaturated fatty acids, vitamin E, protein, dietary fiber, zinc, calcium, magnesium and other trace elements. Adding a handful of crispy and delicious almonds to your breakfast will not only upgrade the nutrition and fun of breakfast, but also improve your health overall!

　　pistachios, walnuts

　　Pistachios or walnuts are also good choices. They prevent your heart from racing too fast when stress strikes. Jayla, associate professor of biobehavioral health at Penn State. Dr. West explains: “When faced with stress, there is an immediate cardiovascular response due to the stress response. ”As stress increases, adrenaline increases blood pressure, so the stress on the heart needs to be reduced. In his research, Dr. West found that eating a handful of Vandofu pistachios every day can lower blood pressure and reduce the burden on the heart. Research has also found that walnuts also have the effect of lowering blood pressure. You can add 30 grams of almonds, pistachios, and walnuts to salads, oatmeal, and cereals.

　　avocado

　　Next time you're salivating for something fatty and creamy, say no to the ice cream and make homemade guacamole instead. Its mellow taste can satisfy your needs and reduce manic mood. In addition, monounsaturated fat and potassium can lower blood pressure. According to the American Heart, Lung, and Blood Institute, one of the best ways to reduce high blood pressure is to consume enough potassium. Half an avocado provides 487 milligrams of potassium, more than a medium banana. To make your own guacamole, puree a medium avocado, add 2 tablespoons lemon juice, and a pinch of chili powder.

　　Skim milk

　　Scientists have confirmed that the traditional hot milk therapy for treating insomnia and anxiety is effective. Mary, professor of physiology at the University of San Francisco. Dr. Dahlman said that calcium can reduce muscle spasms and relieve stress. Drinking a glass of milk (preferably skim or 1% fat milk) can also reduce premenstrual symptoms such as mood swings, anxiety, and irritability. A study in Archives of Internal Medicine found that those who drank up to one glass of milk per week were female In comparison, women who drank four or more cups of low-fat or skim milk per day were 46% less likely to suffer from PMS.

　　oatmeal

　　Dark chocolate and carbohydrates both cause the brain to produce serotonin, a chemical that makes people feel relaxed. Judith, a former MIT researcher and co-author of The Seroamine Energy Diet. According to Dr. Utman, the slower the body absorbs carbohydrates, the more stable serotonin levels are and the less likely it is to experience a sudden emotional breakdown. Thick, nutrient-dense oatmeal is rich in fiber, which slows absorption in the stomach. Ute. Dr. Mann also recommends adding jam to your cereal to increase the rate at which your brain produces serotonin. When you're facing a stressful day, avoid highly processed foods, which digest more quickly, and opt for old-fashioned cereals instead. If you are short on time for breakfast, choose instant oatmeal.

　　orange

　　What should I do if I’m worried about an interview or presentation? Pour yourself a glass of orange juice or peel an orange. The vitamin C in it can give you a helping hand. In a study in Psychopharmacology, German researchers selected 120 subjects and tasked them with public speaking and math problems. The results found that people who consumed 3,000 milligrams of vitamin C felt less stressed, and their blood pressure and stress hormone cortisone returned to normal levels faster. Anne, a registered dietitian and spokesperson for the American Dietetic Association. Jamerson said: “Vitamin C can also improve immunity. ”What are you waiting for? Let’s have a fruit of the month.