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Marek Struszczyk

Co-Founder ManagerUp

Last modified: June 7th, 2023

Do you know why it is important for you to eat foods that fight stress? The reason is simple. If there is one thing that is common in all executives; then, it’s stress.

You can blame the rising stress levels on your hectic schedule, hard-hitting deadlines, lack of leisure time, sedentary habits, and of course, an unbalanced diet.

Being under stress all the time can make you prone to several health problems and diabetes, hypertension, heart attacks, and cancer are just a few of them!

According to the American Psychology Association, nearly 40 percent of Americans report overeating as a result of stress. This only means your risk of obesity too is increased when you are constantly under stress.

Don’t you think it’s important to take steps to avoid mental stress and its consequences on your physical health? If yes, read on to find the best natural foods that fight stress in a safe and effective manner.

Executive Summary:

foods that fight stress

1. Asparagus

foods that fight stress

According to a study published by NCBI, asparagus is one of the best foods that fight stress. It is high in folate. This nutrient can keep your mind cool. It can soothe the nerves and help you avoid the effects of stress on your mind and body.

That’s not all! It also possesses natural antidepressant properties. So, if you ever feel depressed over a failed presentation, simply increase your intake of Asparagus. It will help you to avoid depression so that you can bounce back with a better presentation.

If you are getting too stressed, you need a bit of extra help. The muse brain headband, encourage changes in the brain with a natural relaxation response.

2. Wheatgrass

foods that fight stress

Wheatgrass is one of the best foods to fight stress, thanks to the high amount of vitamin K and magnesium in it. It can stabilize the hormonal balance in your nervous system and improve your moods.

A study published in Pharmacognosy Research has concluded that Wheatgrass has a unique ability to prevent stress-induced depression and its manifestations such as chronic fatigue syndrome. It can prevent fluctuating moods and reduce your risk of stress, and anxiety disorders.

It is a powerful adaptogenic food, which means it can help you to deal with stressful situations such as meeting targets, managing difficult clients, and balancing personal commitments with ease.

To consume, blend fresh wheatgrass to prepare juice and store it. You can add a small amount of it to water or fresh fruit juice. You can also add it to a smoothie.

3. Walnuts

foods that fight stress

If you have a line-up of meetings in succession for a day, we advise you to keep your pockets filled with a handful of walnuts. We understand how stressful it can be to juggle between 2 different projects, with 2 different clients, and their varied expectations.

research conducted to evaluate the effects of eating walnuts on the moods of young people showed that it could balance the moods effectively.

Eating just a few walnuts before the presentations will keep you from feeling stressed out.

Eating these foods that fight stress can also lower your blood pressure, and help you overcome the heat of the moment when the client’s demands exceed what you have prepared for.  It will keep your anxiety in check and gear you to meet the challenge.

Being anxious about your job responsibilities can reduce your confidence. Learn how to deal with anxiety by reading our post and reducing its effects on your efficiency.

foods that fight stress

Strawberries are the fruits we loved to eat during our childhood. Just the sight of these tiny heart-shaped, red fruits could improve our mood. Perhaps on our way to adulthood, we lost our innocence in finding pleasure in small things and started chasing bigger dreams!

But, now is the time to find the most pleasure. Strawberries can help you fight stress, not just with their attractive appearance.

They also act as an adaptogen and improve the body’s ability to adapt to stressful situations. The high amount of antioxidants in strawberries can even help to reduce the production of stress hormones called cortisol and relieve stress.

5. Schizandra Berries

Foods that fight stress

Research by the scientists at the Department of Pharmaceutical Sciences and Technology, India, to evaluate the medicinal powers of schizandra have shown encouraging results. Schizandra is another alternative for you if you love berries. It possesses powerful adaptogenic and antidepressant properties.

You can pack a few berries while leaving for your office every day. You can munch on them at any time as and when you like. These berries are very low in calories. So, you need not to worry about putting on weight.

Munching on these foods that fight stress will release a few bioactive compounds that will act on your nervous system and keep the cortisol levels low.

These berries can also prevent imbalance in the levels of neurotransmitters in the brain and help you fight stress.

So, do remember to include schizandra berries in your lunchbox and use it as a shield against stress whenever faced with a hard decision-making situation.

6. Dark Chocolate

foods that fight stress

Clinical studies by the Journal of Proteome Research have proved the stress-reducing properties of chocolates. Dark chocolates are high in calories, especially the carbs. Hence, you need to be a bit careful with this and avoid going overboard with eating them.

Reserve a piece of dark chocolate as your emergency aid to fight stress.

The stress-busting properties of chocolate coupled with its high carbohydrate content will pep-up your energy levels and help you feel calm and relaxed.


All of these foods can help you overcome the effects of stress on your life. Including the foods that fight stress in your regular diet will improve your mental health, which, in turn, will have a positive impact on your productivity at the workplace. A happy and stress-free mind will also improve your personal relations and help you achieve a perfect work-life balance.

If you are finding it difficult to fight stress and are suffering from its effects on your productivity, physical health, or personal relations check out our stress management books for executives and entrepreneurs and find your peace.

stress management books
And don’t hesitate to share your stories with us in a comment!

One Response

  1. Brie White says:

    I remember adding Wheatgrass to my diet a few years ago to help with some skin issues I was having but it didn’t do much for my stress. Something that did was Wheatgerm. If you can handle grains, I recommend it to anyone. It balances the hormones and gives a calming effect. Great list otherwise. I started eating walnuts daily recently and feel like I sleep better!

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