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The Top 6 Fruits For Stress Relief

Written by GHBY Team on Fri, 11 November 2022

Key Highlights

  • Nightmares are common in stressed people.
  • Only 50% to 60% of people respond to medication and psychotherapy for stress.
  • Bananas improve mood and can protect against Alzheimer's disease.
  • Vitamin C, found in citrus fruits helps to recover more quickly from emotional and physical stress.
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Feeling tense right before an exam? Feet trembling as you enter the interview room? If yes, you are under stress, and this is your body's response to a challenging or a difficult situation.

Everybody experiences stress at some point in their lives. Stress can be good for your body as it releases brain chemicals essential for our bodily functions.

However, stress when in excess, can be detrimental to your health. So, it is absolutely imperative that you eat right and exercise well to keep your stress levels in check. This blog will talk about the top six fruits for stress relief.

Stress: An impact on our health

Stress affects all the different systems in your body such as the: musculoskeletal, respiratory, cardiovascular, gastrointestinal, reproductive systems, etc.

When the body is stressed, muscles tense up. A tension-related headache and migraine headache are associated with chronic muscle tension in the area of the shoulders, neck, and head.

Stress and strong emotions can also present as rapid breathing and shortness of breath. Chronic stress can lead to long-term problems for the heart and blood vessels.

Stress is also known to reduce sexual desire in both men and women. In men, it can also cause erectile dysfunction.

Women, who juggle numerous responsibilities such as family, job, finances, and others, often have to face more stress. This can affect their ability to conceive and also cause issues in pregnant women. Stress can also make premenstrual symptoms worse or difficult to cope with.

Coping with stress

Stress can give rise to many reactions. It can cause feelings of fear, anger, sadness, worry, and frustration. It can also affect your appetite, and energy, and may make you lose interest in any activity.

People under stress find it difficult to concentrate and take decisions. Nightmares are common in stressed people and they usually find it difficult to sleep. Substance abuse can also happen with such people resorting to alcohol, illegal drugs, etc.

Steps to cope with stress
 

It's normal to feel stress however, you can manage it by taking certain steps:

  • Take a break: Try taking regular breaks from your work. Go on a stroll on the office lawn or just move around your desk. This will relax your mind and body.
  • Cut off social media: Try not to engage too much in social media or with news as these can take a toll on your mental health. It's good to be informed about the latest trends and news but beyond a certain limit, it may negatively affect your mental health.
  • Eat well: Fruits, vegetables, oily fish like salmon and mackerel, lean meat like poultry, whole grains, and low-fat milk products, are all good for your body and are foods that reduce stress.
  • Sleep on time: Try sleeping at the same time each day and ensure that you have a dark, quiet, and peaceful environment for sleeping. This will help you fall asleep faster and better.
  • Practice relaxation: Relaxing daily by doing meditation works wonders for your health. It helps you relax, calm your mind, and focus.
  • Get more physical activity: Move more and sit less. Exercising for 30 minutes a day can help you cope with stress.

Dietary modifications to reduce stress

In this fast-paced world, anxiety has been accepted as a way of life. However, simple dietary changes can help attenuate the stress response.

While there are several approaches to treating anxiety, research by Peter Roy-Byrne in 2015 has shown that only 50% to 60% of people respond to medication and psychotherapy, and only a quarter of patients have complete resolution of their symptoms.

Many substances found in foods are known to reduce stress and anxiety. Stress- relief foods consist of the following:

  • Dietary fiber decreases inflammation throughout the body, including the brain. Rich dietary fiber can be found in vegetables, fruits, lentils, beans, nuts, seeds, and healthy whole grains.
  • Omega-3-polyunsaturated fatty acids like eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) have been shown to reduce anxiety via anti-inflammatory and neurochemical mechanisms in the brain.
  • Fermented foods like plain yogurt with active cultures and kimchi, are a great source of live bacteria that can enhance healthy gut function and decrease anxiety. Sources of fermented foods include kefir, sauerkraut, kimchi, kombucha, miso, tempeh, and apple cider vinegar.
  • The golden spice turmeric has been shown to help lower anxiety.

Fruits that help beat stress

By now, I am sure you have become aware of stress and how it affects your body. You might also be acquainted with the coping mechanisms for stress.

Fruits that help beat stress
 

But do you know that the colorful, sparkling, readily available, juicy, and differently-shaped 'FRUITS' can be your best friend in beating stress? Yes, you heard it right.

  • Fruits can be a blessing in disguise when it comes to reducing stress. These are the foods that reduce stress and anxiety and give you instant energy at the same time.
  • Fruits are packed with essential nutrients like vitamins and minerals which are vital for the functioning of the body.
  • Different types of fruits can help you beat stress and be at rest.

Common fruits to reduce your stress

Avocados

  • These fruits increase your body's resistance to stress.
  • They are rich in omega-3-fatty acids and reduce the inflammation in your body. This in turn reduces the stress hormone cortisol and provides an anti-stress effect.
  • They help to protect your body against oxidative stress.
  • They contain polyphenols, vitamins C and E, and antioxidants that protect the body from free radical harm.
  • Avocados are also rich in fiber and are easily available in Nigeria.

Bananas

  • These are readily available in many parts of the world with Nigeria being one of the world's largest producers of bananas, along with Uganda and Ghana.
  • Bananas are an excellent source of potassium, providing you with 23% of the potassium that you need daily.
  • Potassium benefits the muscles as it helps maintain their proper working and prevents muscle spasms.
  • They may protect neuron cells against oxidative stress-induced neurotoxicity and may play an important role in reducing the risk of neurodegenerative disorders such as Alzheimer's disease.
  • According to a recent survey undertaken by MIND amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood, and generally make you feel happier.
  • Bananas are also high in B vitamins that help calm the nervous system. They can help fight depression.

Dates

  • These are rich in antioxidants like phenolics, flavonoids, and carotenoids.
  • Antioxidants protect your cells from free radicals thus keeping you away from many diseases.
  • Date palm fruits provide possible protection against inflammation and oxidative stress in the brain.
  • The components of date fruit like proinflammatory cytokines increase brain ATP concentrations and protect the brain from neurodegenerative diseases.
  • Eating dates improve your brain's functions and can thus help you fight stress and anxiety.

Citrus fruits

  • Citrus fruits like oranges and lemons are available worldwide, and are rich in Vitamin C.
  • Nigerian foods rich in Vitamin C include orange, lime, grapefruit, lemon, and pineapples.
  • Vitamin C boosts your immunity and beats stress. It helps to lower your blood pressure and cortisol (stress hormone) levels during stressful situations.
  • Studies have shown the possible role of vitamin C in decreasing the physiological signs of stress. When vitamin C intake is increased, the harmful effects of the stress hormones are reduced and the body's ability to cope with the stress response improves.
  • Vitamin C also helps to recover more quickly from emotional and physical stress, which may otherwise weaken adrenal glands and increase fatigue.

Apples

  • These contain antioxidants, vitamins, dietary fiber, and a range of other nutrients.
  • Their antioxidant properties due to quercetin, catechin, etc provide a neuroprotective effect.
  • Apples have a high concentration of quercetin, a powerful antioxidant that promotes brain growth and stimulates dopamine levels.
  • By eating apples regularly, bodily stress can be reduced, which then increases health and improves mood.

Berries

  • Berries are a good source of antioxidants.
  • Berries like strawberries, raspberries, blueberries, and blackberries can help you fight stress and also give your taste buds a boost.
  • They are low-calorie snacks packed with Vitamin C that help relieve stress.

Conclusion

Stress is an inevitable part of our lives. While some amount of stress may be good, chronic stress can be detrimental.

However, we can manage stress with the correct measures like adequate sleep, nutrition, and physical activity. Diet goes a long way in relieving stress as it internally influences our well-being.

Foods that are rich in dietary fiber, antioxidants, and particularly Vitamin C are a great way to beat stress. Fruits and vegetables are rich sources of this and fruits of different kinds are the best go-to remedies to get rid of stress in your life.

Fruits such as blueberries, strawberries, apples, lemons, and oranges are rich in Vitamin C and very effective in combating stress. Avocados are a good source of omega-3-fatty acids that fight inflammation. Bananas which are a cheap and readily available fruit also work wonders for stress. Apples and dates are also great for your mood and mental health.

So, now that you know all about the 6 top fruits for stress relief, all you need is to pick that one, and include it to your daily diet.

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GHBY Team

GHBY Team comprises content writers and content editors who specialise in health and lifestyle writing. Always on the lookout for new trends in the health and lifestyle space, Team GHBY follows an audience-first approach. This ensures they bring the latest in the health space to your fingertips, so you can stay ahead in your wellness game. 
 

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2 Comments

  1. Annah Kalekye Mutia

    Mon, 28 November 2022, 5 days ago

    Very helpful information

    Reply
  2. [email protected]

    Sat, 26 November 2022, 1 week ago

    I learned about health

    Reply

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