Stress washes out many essential nutrients making your body too weak to fight back. Make sure you compensate for any shortfalls with your diet. Nuts, seeds, dried fruits and vegetables are especially rich in anti-stress nutrients. A small handful of them will put you back on track.
Make Your Anti-Stress Food Mix
The United States Department of Agriculture (USDA) recommends 1.5oz of nuts per day for an adult (or 42 grams, or roughly 1/3 cup, or a small handful). This Super Powerful Anti-Stress Mix contains 3 different kinds of nuts totalling 300g of nuts (7-day supply) – 300g : 7 days = 43g/day; sundried tomatoes and dried goji berries
- Brazil Nuts – 100g (3.5oz) – 7-day supply, 3-4 nuts per day (1 Brazil nut = 5g)
- Cashews – 100g (3.5oz) – 7-day supply, 14g or 0.5oz per day (5 nuts)
- Pistachios – 100g (3.5oz) – 7-day supply, 14g or 0.5oz per day (15 kernels)
- Pumpkin Seeds – 100g (3.5oz) – 7-day supply, 1 tablespoon per day (or 14g, or 0.5oz)
- Sunflower Seeds – 100g (3.5oz) – 7-day supply, 1 tablespoon per day (or 14g, or 0.5oz)
- Sundried Tomatoes – 454g (1lb) – 7-day supply, 70g per day (2.5oz)
- Goji Berries – 100g (3.5oz) – 7-day supply, 1 tablespoon per day (or 14g, or 0.5oz)
- Raisins – 100g (3.5oz) – 7-day supply, 1 tablespoon per day (or 14g, or 0.5oz)
Why this Anti-Stress Food Mix is good for reducing stress
B Vitamins have been called the “happy vitamins” or “anti-stress vitamins” because they can improve your mood and increase your tolerance to stress.
Thiamine (Vitamin B1): Vitamin B1 is very beneficial for your overall health. It is involved in many biochemical reactions in the body. Thiamine is needed for the metabolism of sugars and amino acids. B1 is important in keeping the nervous system healthy and plays a vital role in maintaining a healthy mental attitude. It can help stabilize mood and improve memory and concentration. Thiamine’s phosphate derivatives are involved in many cellular processes. As people are unable to make it, thiamine is an essential nutrient. All organisms use vitamin B1, but it is made only in bacteria, fungi, and plants. Humans must obtain it from their diet. Sunflower seeds and macadamias are one of the best sources of B1. Vitamin B1 is on the World Health Organization’s List of Essential Medicines, the most effective and safe medicines needed in a health system.
Riboflavin (Vitamin B2) is required by the body for cellular respiration – a set of metabolic reactions and processes that take place in the cells of organisms to convert biochemical energy from nutrients into adenosine triphosphate (ATP), and then release waste products. Respiration is one of the key ways a cell releases chemical energy to fuel cellular activity. Riboflavin is on the World Health Organization’s List of Essential Medicines. Estimated Average Requirements (EARs) for riboflavin for adults are 0.9 mg/day.
Niacin (Vitamin B3): B3 supports the functions of the nervous and digestive system. The body can produce niacin from the amino acid L-tryptophan. A deficiency in B3 can cause depression, irritability, stress and mood disturbances. Niacin functions to help the body release energy from carbohydrates. This can control blood sugar and maintain nervous system functioning.
Pyridoxine (Vitamin B6): B6 is crucial for dopamine and serotonin production. B6 can help the body manufacture neurotransmitters, such as serotonin, which aids in the body’s ability to cope with depression, stress and anxiety. B6 may also help boost the immune system during times of anxiety.
Folic Acid (Vitamin B9): Folic acid is an essential vitamin needed for energy. The body is unable to produce folic acid on its own. If there is a deficiency in folic acid, people may experience depression and fatigue which may produce higher levels of stress. B9 strengthens memory and concentration while preventing Alzheimer’s disease.
Zinc and selenium increase “happy hormones” production: Those minerals have been scientifically proven to prevent depression and anxiety. Zink plays a crucial role in the synthesis of serotonin, one of four hormones of happiness. Researchers from the University of Barcelona found that people had higher levels of serotonin metabolites after nut consumption. Low levels of zinc are common among those suffering from stress. The Daily Value (DV) for zinc is 15mg. Foods providing 20% of the DV are considered to be high sources of this mineral. Doses larger than 25mg may cause anemia and copper deficiency.
Amino acid tryptophan is a biochemical precursor for serotonin, which is a well-known hormone of happiness. Serotonin produces your happiness, and tryptophan produces serotonin. The recommended daily intake for tryptophan is 4mg per kilogram of body weight: a person weighing 70kg (about 154 pounds) should consume approximately 280mg of tryptophan per day.
Amino acid tyrosine is required for dopamine production. Although dopamine is found in many types of food, it is incapable of crossing the blood–brain barrier that surrounds and protects the brain. Therefore, it must be synthesized inside the brain from tyrosine. The recommended daily intake for phenylalanine and tyrosine is 25mg per kilogram of body weight, or 11mg per pound.
Magnesium calms down the nerves helping to regulate nerve and muscle tone. It counterbalances calcium and by blocking calcium’s entry, magnesium keeps the nerves relaxed. Magnesium deficiency leads to muscle tension and cramps. The stress response involves the influx of calcium into cells, resulting in a drastic change in the cells’ internal magnesium-to-calcium ratio. Normal cells contain 10,000 times more magnesium than calcium. If the amount of cellular magnesium falls, calcium flows into the cell putting the cell into a hyperactive state. This can cause muscle contraction and lead to painful cramping. Magnesium is excreted in larger amounts when you’re under stress. Yet, according to the USDA, an estimated 57% of Americans are deficient in this important mineral.
Choline: Choline is a water-soluble vitamin-like essential nutrient. Choline is the precursor molecule for the neurotransmitter acetylcholine, which is involved in secretion of nitric oxide.
Nutrients these foods are good for
Percent Daily Value (%DV) per 30g (or about 1 ounce)
BRAZIL NUTS for selenium – 770%DV (SUPER RICH), thiamine (vitamin B1) – 19%DV, magnesium – 35%DV, manganese – 25%DV, phosphorus – 35%DV
CASHEWS for riboflavin (vitamin B2) – 28%DV, vitamin E – 58%DV, copper – 37%DV, iron – 17%DV, magnesium – 25%DV, manganese – 31%DV, phosphorus – 28%DV, zinc – 20%DV
PISTACHIOS for thiamine (vitamin B1) – 25%DV, vitamin B6 – 43%DV, manganese – 65%DV, phosphorus – 23%DV
PUMPKIN SEEDS for amino acid arginine – 2g/oz, amino acid tryptophan – 161mg/oz (28g) or 58%DV (the best source of tryptophan ever), iron – 20%DV, magnesium – 51%DV, manganese – 70%DV, phosphorus – 56%DV, zinc – 27%DV (one of the best sources of zinc)
GOJI BERRIES for vitamin A – 536% DV (mega-super rich), vitamin C – 48mg (81%DV), betaine – liver and kidney health promoter, and potassium – 1594mg (45%DV) – 4 times banana’s content!
SUNFLOWER SEEDS for thiamine (vitamin B1) – 48%DV, niacin (vitamin B3) – 19%DV, folate (vitamin B9) – 19%DV, vitamin E – 78%DV, magnesium – 30%DV, manganese – 31%DV, phosphorus – 31%DV
SUNDRIED TOMATOES for lycopene (the richest source of it), vitamin C – 102mg (169% DV), vitamin A – 38%DV, vitamin B6 – 0.3mg (20% DV), potassium – 1565mg (44% DV), and iron – 3mg (15% DV)
RAISINS for sugars – 80% by weight including about 30% of glucose, boron – 2-3mg/100g, potassium – 21%DV, and amino acid arginine.
Science-based health benefits of foods included in this mix
Brazil nuts are the richest dietary source of selenium and very good in magnesium.
- Selenium is a core-component of the antioxidant enzymes that activate many processes of free radicals fighting. A one-ounce serving of 6 nuts supplies 774%DV for selenium!
- Magnesium is one of the major anti-stress nutrients; it calms down the nerves and keeps them relaxed, which is critical for a good erection.
- Copper: Cashews are one of the best plant sources of copper which is necessary for a wide range of physiological processes responsible for the state of your nervous system. It regulates nerve transmission. Numerous health problems can develop when copper intake is inadequate, including brain disturbances.
- Plant sterols: They also contain a fair amount of beta-sitosterol (one of several plant sterols) that is being studied for its potential to reduce benign prostatic hyperplasia and blood cholesterol levels.
- Vitamin B6: Pistachios have phenomenal contents of vitamin B6; they are one of the richest sources of it. A 100-gram serving of pistachios has 1.7mg of vitamin B6 (131% DV), whereas 100g of salmon have 0.8mg. Pistachios are twice higher in B6 than salmon! B6 is crucial for dopamine and serotonin production. B6 can help the body manufacture neurotransmitters, such as serotonin, which aids in the body’s ability to cope with depression, stress and anxiety. B6 may also help boost the immune system during times of anxiety.
- Folic acid (vitamin B9): Pistachios are naturally rich in folate (or folic acid, or vitamin B9) which is important for synthesis of the “hormones of happiness”
- Amino acid arginine – 217 mg/100g (and have high arginine to lysine ratios)
- Magnesium – 121 mg/100g (34% DV)
- Zinc – 2 mg/100g (23% DV)
Pumpkin seeds are extremely rich in four major anti-stress nutrients:
- Zinc: A serving of 100g of pumpkin seeds provides 80% of the Daily Value for zinc, making pumpkin seeds one of the best sources of zinc. Stress depletes zinc rapidly, causing hidden deficiencies, and that is why you need a constant supply of zinc.
- Amino acid arginine: Pumpkin seeds are not only rich in arginine but also have the best arginine to lysine ratio.
- Amino acid tryptophan: Pumpkin seeds are the best source of tryptophan ever – 576mg of tryptophan per 100g (206% DV), or 161mg of tryptophan per ounce (28g) (58% DV).
- Magnesium: A 100-gram serving of pumpkin seeds provides 155% of magnesium daily value!
- Mega-super rich in vitamin A – 536% DV – a powerful antioxidant, immunity booster, eye-health promoter, and anti-aging agent; goji berries are not rich in provitamin A, they are superrich – comparable with beef liver and more than chicken liver!
- Excellent in vitamin C – 48mg (81% DV) – a powerful antioxidant, immunity booster, and anti-aging agent
- Excellent in potassium – 1594mg (45%DV) – 4 times banana’s content!
- Excellent in iron – 7mg (38% DV) – goji berries are packed with iron which improves haemoglobin and red blood cells production
Sunflower seeds have 9 nutrients essential for men’s health and sex life at excellent or great values.
- Super rich in vitamin E, a powerful antioxidant that – 78%DV
- Super rich in vitamin B1 – 48%DV
- Fantastic in vitamin B6 – 31%DV
- Rich in magnesium, manganese and phosphorus – 30%DV
- Rich in vitamins B3 and B9 and phytosterols – 19%DV
- Super rich in lycopene: Sundried tomatoes are the richest source of lycopene that has important health benefits, including nerves relaxation.
- Super rich in vitamin C – 102mg (169% DV) – as rich in vitamin C as oranges. It was found that high doses of vitamin C actively reduce levels of stress hormones in the blood. Like the B-complex vitamins, vitamin C cannot be stored in the body. This is why many nutritionists believe that a person who is under long-term stress requires this nutrient in much greater quantities than the Reference Nutrient Intake (RNI) which is sufficient under normal circumstances. Vitamin C also helps to maintain the immune system which is weakened during times of stress.
- Great in vitamin B6 – 3mg (20% DV)
Useful Tip: Eating sundried tomatoes with healthy fats increases the absorption rate of lycopene by as much as five to seven times because it is a fat-soluble thing.
**Values and percentages are based on the USDA Nutrient Database https://ndb.nal.usda.gov/ndb/search/list
**Values and percentages are approximate based on the USDA Nutrient Database
**Percent Daily Value (%DV) is a guide to the nutrients in one serving of food. For example, 40% for protein means that one serving provides 40% of the protein you need each day. It helps you make informed food choices. DVs are based on a 2,000-calorie diet for healthy adults.