Sleep is closely related to emotions. Long-term lack of sleep can affect cardiovascular diseases and even emotional stability, making it easy to lose control of emotions, become easily irritable, and increase the risk of anxiety and depression. In addition to establishing good sleep habits, did you know that stable emotions can also be achieved through diet? This time, we have invited accredited nutritionist Xie Shimin to introduce 5 stress-reducing nutrients and their main food sources, as well as recommend 3 simple and healthy stress-reducing recipes!
Complex carbohydrates
Can provide the brain with carbohydrates, energy, and increase serotonin secretion, helping to stabilize emotions in the brain. Due to its slower digestion rate compared to refined sugar, it can help stabilize blood sugar levels, avoiding sharp rises in blood sugar after meals that may cause significant emotional fluctuations. Common foods include oatmeal, brown rice, whole wheat bread, corn, sweet potatoes.
High-quality protein
Foods rich in high-quality protein contain tryptophan, which can produce serotonin and dopamine in the body, helping to stabilize mood and relax the mind. Common foods such as milk, chicken, eggs, and fish are all rich in high-quality protein.
Omega-3 Fatty Acids
Can help suppress stress hormones and increase serotonin secretion, with a stress-reducing effect. Common foods include salmon, tuna, halibut, sardines, nuts, etc.
Further reading:
- Early graying related to inadequate nutrition? Nutritionist: 6 types of food can nourish black hair, have healthy hair follicles!
- Feeling tired all the time may be due to iron deficiency! Nutritionist recommends 9 types of iron-rich foods, be mindful of these when taking iron supplements
- Almost debuted as an idol! “Queen of Tears” Kim Ji-won’s brother-in-law Lee Joo-bin reveals the secret to his “nine-head” proportion and amazing body shape!
Vitamin C
Vitamin C is an antioxidant that neutralizes free radicals produced by stress, helping to reduce stress and boost resistance. Vitamin C is also an important component in the production of adrenaline and dopamine, helping to stabilize emotions. Common foods include papaya, blueberries, oranges, kiwi, broccoli, bell peppers, etc.
Calcium
Calcium can help reduce muscle tension, making people less likely to feel tense, irritable, and anxious. Common foods include milk, cheese, yogurt, firm tofu, sardines, dried shrimp, black sesame, etc.
Recommended easy stress-relief recipes
| 材料 | 做法 | |
| 芝士碎蛋三文治 | 全麥麵包 2片 蛋 1隻 低脂芝士 1片 低脂沙律醬2 茶匙 | 1. 將雞蛋烚大約10分鐘至全熟，沖凍水，去殼，並切碎。 2. 將低脂沙律醬與碎蛋混合。 3. 將碎蛋及芝士放在全麥麵包內。 4. 將麵包對角切成兩半，即成。 |
| 藍莓燕麥粥 | 藍莓 半杯 原片燕麥 半碗 低脂奶 1杯 | 1. 洗淨藍莓，備用。 2. 於煲內加入低脂奶及燕麥片，煮大約5分鐘。 3. 將藍莓加入燕麥中，拌勻並略煮，即成。 |
| 三色椒炒雞肉 | 雞柳 3條 紅椒 半個 黃椒 半個 青椒 半個 醃料： 生抽 半湯匙 鹽 半茶匙 糖 1茶匙 調味料： 生抽 1茶匙 蠔油 1茶匙 糖 1茶匙 | 1. 將雞肉切小件，用醃料醃15分鐘。 2. 將三色椒去籽，切件。 3. 燒熱鑊，加入少許油，加入雞柳炒熟。 4. 加入三色椒。 5. 加入調味料，炒勻，即成。 |
Learn more: Xie Shimin Kirby – Accredited Nutritionist (Hong Kong Nutritionist Association)
“Home Nutrition Center” nutritionist, Bachelor of Food and Nutritional Sciences from CUHK. Specializes in designing simple and delicious slimming nutrition menus according to the busy lifestyle of Hong Kong people.
