Why is it easy to gain weight when you eat to relieve stress? Nutritionist Hong Ruopu reveals: 10 stress-relieving foods to keep you away from obesity

Eat, eat, eat. Modern people are accustomed to using "eating" as a way to relieve stress. However, nutritionist Hong Ruopu reminds us that there are two types of food: "blood pressure-raising" and "blood pressure-reducing". Only by eating the right blood pressure-reducing foods can you improve your mood, maintain vitality and a good mood. Eating high-fat, high-sugar blood pressure-raising foods will make people more anxious and depressed. If you want to reduce stress, start by eating the right foods.

Why is it easy to become obese when you are under a lot of stress?

Hong Ruopu, a senior nutritionist at the Zhongxiao branch of Taipei City United Hospital, said that stress will accelerate the consumption of nutrients such as B vitamins, C, E and trace elements such as calcium, magnesium, zinc, etc. in the body, leading to a decline in mood and immunity. Being under long-term stress over the years will stimulate the secretion of adrenaline, increase the body's oxidative stress, lead to chronic inflammation, and fat will easily accumulate in the abdomen, thereby increasing the risk of cardiovascular disease, cancer and metabolic syndrome.

10 natural stress-reducing foods

To reduce stress, you can start by eating the right foods. Nutritionist Hong Ruopu said that a happy diet means eating seasonal, natural, non-processed, and nutritious food. Clinical research has summarized 10 natural stress-reducing foods. If you add them to your daily diet in moderation, you can have a good mood every day.

1. Banana: Tryptophan

Bananas are high in tryptophan, one of the important substances for nerve conduction. It helps the brain produce serotonin, stimulates the nervous system, relieves emotions, and even has an analgesic effect.

Compared to bananas, milk is not only rich in tryptophan, but also contains a large amount of calcium, which can regulate the nervous system and help relaxation. When you have trouble sleeping, drinking a glass of milk can make you feel better and help you fall asleep.

2. Milk: calcium, tryptophan

Compared to bananas, milk is not only rich in tryptophan, but also contains a large amount of calcium, which can regulate the nervous system and help relaxation. When you have trouble sleeping, drinking a glass of milk can make you feel better and help you fall asleep.

3. Grapefruit: Vitamin C

When you are under great stress, a large amount of vitamin C will be consumed, putting the body in a state of tension. Moderate supplementation of juicy fruits containing vitamin C, such as grapefruit, orange, etc., can help produce adrenocortical hormone and relieve tense mental stress. Vitamin C is also important for blood protection. The Ministry of Health and Welfare recommends that each person should consume 100 mg of vitamin C per day.

4. Whole wheat bread: unsaturated fatty acids, carbohydrates

Whole wheat bread is high in fiber and vitamin E, both of which are important sources of antioxidants. The carbohydrates can help increase serotonin and stabilize mood, making it suitable for breakfast.

5. Garlic: Vitamin B complex

Garlic contains a large amount of vitamin B1 and folic acid, which are important substances for brain nerve conduction and a source of stress resistance. In addition, garlic also contains plant sterols. Adding it to oil can resist cholesterol, and it also has bactericidal and antioxidant effects, which helps in the health care of cardiovascular diseases.

Eating pumpkin with the skin and seeds is high in fiber and low in calories. Eating it in moderation can help stabilize blood sugar. Pumpkin is also rich in carotenoids, which have antioxidant properties and can reduce the risk of heart disease.

6. Pumpkin: Carotenoids

Eating pumpkin with the skin and seeds is high in fiber and low in calories. Eating it in moderation can help stabilize blood sugar. Pumpkin is also rich in carotenoids, which have antioxidant properties and can reduce the risk of heart disease.

7. Green vegetables: high in fiber, phytochemicals, and trace elements

Green vegetables contain cellulose, trace elements, vitamin C and various phytochemicals, and have high nutritional value. What's more special is that they also contain magnesium, which can relax people's nerves, reduce tension and make them feel good.

8. Deep-sea fish: EPA, DHA

EPA in fish oil can affect brain nerve conduction, increase serotonin secretion, and thus improve anxious mood. Omega-3 fatty acids in fish oil are polyunsaturated fatty acids, which are softer in nature and help maintain cell elasticity and regulate the nervous system. It is recommended to eat fish 2 to 3 times a week to supplement fish oil, increase the happiness factor, and enhance cardiovascular function and vitality.

9. Nuts: Polyunsaturated fatty acids

Nuts contain polyunsaturated fatty acids, which can make blood vessel cells more flexible, help nerve conduction, and increase serotonin secretion. It is recommended that each person consume a moderate amount of unseasoned mixed nuts every day. Vegetarians can also consume nuts such as walnuts, cashews, pumpkin seeds, sunflower seeds, etc. to supplement essential amino acids and good fats.

10. Tea: Theanine, tea polyphenols

Tea contains theanine, which can regulate brain waves and offset the effects of theophylline and caffeine in tea; tea polyphenols have antioxidant effects and can reduce oxidative stress.