Healthy high vitamin foods

What is the best herbal remedy for anxiety

The word ‘stress’ is banded about here, there and everywhere these days, as well as multiple remedies claiming to tackle stress. Sometimes, and probably the most irritating factor, you can even experience a stress response in your body even if you don’t feel stressed in yourself! But what is stress? How can we fight it? And what are the top 5 foods and supplements that can help combat stress?

Firstly, let’s begin with what is stress? Stress can either be an emotional response you feel to a given situation or, more likely, it’s a response at a cellular level called ‘oxidative stress’ which can lead to damage to your body’s cells. Cortisol is the stress hormone and is made in the adrenal glands near your kidneys. Cortisol is released when you feel under stress and is designed to help combat some of the physical stress symptoms, blood pressure, inflammation, energy and sleep cycle. However, we’ve all heard of the phrase ‘too much of a good thing.’ Excessive stress, which some of the population suffer from, can lead to the over production of cortisol, and your body responds by shutting down or altering usual bodily functions.

Many of us recognise stress symptoms quite easily; increased heartrate, increased blood pressure, maybe even that ‘fight or flight’ response. But often what we don’t realise is the less talked about physical effects it can have on the body internally.

Systems such as the immune system & the digestive system are slowed down, inflammation increases and for many, quality and amount of sleep suffers. Let’s focus on digestion for a second. We’re not talking about the speed of which nutrients pass through your system (although stress can affect this too!) We’re talking about the absorption and storage of certain nutrients which if affected by high stress levels can lead to a whole host of issues including fatigue, brittle hair and nails and low mood because the vitamins which tackle these issues regularly are not absorbed sufficiently due to excessive cortisol.

Vitamins and minerals are great tools to employ as a form of stress management. They can keep your stores topped up, help your body perform at optimal functionality, and for those that aren’t stored in the body, a daily requirement is needed to reap these benefits. For optimal results, combine an intake of these vitamins and minerals with emotional stress management tools such as breathing exercises, exercise and sleep.

So, what are the Top 5 Foods that can provide the vitamins and minerals needed to combat stress?

*Note: These are in no particular order.

Top 5 Foods for Vitamins and Minerals


1. Beans such as kidney beans, chickpeas and edamame beans are great vegetarian sources of Iron. Iron is essential to deliver oxygen to the muscles and tissues, and research suggests low iron levels can intensify stress symptoms!


2. Avocados and nuts are some of the best sources of Magnesium. Low magnesium stores can intensify your stress response, pack in a 25g serving of nuts a day to minimize stress response to fear!


3. Fatty fish such as tuna, salmon and sardines are full with Omega 3. Omega 3 is key in the reduction of inflammation – a major internal response to stressors.


4. Meat, seafood and dairy products are particularly good sources of B Vitamins. The B Vitamins are ESSENTIAL in maintaining a healthy nervous system to fight the symptoms of stress effectively.

Citrus fruits

5. Citrus fruits, red and yellow peppers are packed full of Vitamin C. Low Vitamin C is widely associated with stress related disorders, keep your stores topped up to reduce stress hormone levels! Vitamin C can also help with the absorption of iron to increase its effectiveness! Win Win.

Top 5 Supplements for Stress


1. L-Theanine can lower heart rate AND blood pressure, 2 of the two most common symptoms of stress!

Bacopa Monnieri

2. Bacopa Monnieri has been used extensively in Ayurvedic medicine for thousands of years as a result of its ability to aid cognitive function alongside reducing symptoms of stress.

Valerian Root

3. Valerian Root is used to promote feelings of calmness and help you sleep at night!


4. Ashwagandha is key in herbal remedies for stress, with lowering of inflammation and blood pressure this plant has potent effects!

Rhodiola Rosea

5. Rhodiola Rosea is thought to help combat fatigue and improve resilience. A plant found in colder regions of the world, supplementation is the only way to achieve the benefits of this wonder ingredient!

*Note: These are in no particular order.

Although here at NuMind Wellness we back dietary sources of vitamins and minerals first, we know that’s not always possible for a vast amount of people. One daily dose of our vitamin & mineral sachets contains the vast majority of the 10 vitamins, in order to combat your daily stressors and keep symptoms at bay

Written by Grace Scott, nutrition specialist and content writer with a BSc in Nutrition & Psychology, based in London. Her interests lie strongly within relationships between food and mental health. Grace believes in the significant role of nutrients and exercise can play in combatting health issues. Grace is available to write additional content articles on a freelance basis, get in touch


Grace Scott

Nutritionist specialist - BSc Nutrition & Psychology

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