What we eat and drink has a lot to do with our fight against stress. Micro nutrients are the vitamins and minerals necessary for our health. There are about twenty one minerals and several vitamins and phytochemicals, these micronutrients are essential and help us to cope with stress. Some of these chemicals are formed in the body by other substances called amino acids. 
The nutrients listed below can help you cope better with stress:
 
1. Vitamin C
Vitamin C, studies have revealed, help to bring down a chemical in the body called cortisol, it is usually high in the blood when we feel stressed. One of the studies showed that adults who took about 1000mg of Vitamin C before a speaking engagement felt less stressed than those who did not take.
Sources of vitamin C include oranges, green vegetables, red pepper and berries.

 
2. Vitamin B12
Vitamin B12 supports the nerves and also affects mood. Research has shown that people with low vitamin 12 level are at greater risk of mood disorders. Low vitamin B12 is also said to be associated with depression.
Sources of the vitamin include liver, kidney, milk, eggs, meat and fish. 
 
3. Folic Acid.
Folic acid (folate) belongs to the vitamin B group. It is said to support the nerves and balance mood. Adequately level of folate in the body according to a study published in the British Medical Journal positively affects mood.
You can get folic acid by eating liver, beans, green vegetables, potatoes, whole-wheat bread and meat.
 
4. Potassium
Potassium is one the macrominerals in the body. Adequate level of it helps to lower your blood pressure, ward off confusion and irregular heartbeat. Normal blood pressure is necessary for a good night sleep which helps to reduce stress.
You get potassium if you consume milk, beans, meat, whole grains, bananas, orange, tomatoes  and leafy vegetables. 
 
5. Magnesium
If your magnesium level is low you may suffer from irregular heartbeat, poor sleep and anxiety. We need this mineral to ensure our muscles relax adequately.
You must consume foods containing enough magnesium on daily basis. Such foods include green leafy vegetables like spinach, whole grains, beans, nuts, milk and meat.
 
6. Tryptophan.
This is an amino acid, the end product of protein when it is broken down in the body. It helps in the formation of another chemical in the body called serotonin which helps you to sleep well at night and also calms you.
You will get it from red meat, turkey, milk, chicken.

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