Stressed Out? Dietitians Say You Should Stock Up On These Foods.

“ One study found that drinking 100% orange juice may play a positive role in chronic inflammation and oxidative stress,” said registered dietitian Roxana Ehsani .

As we pull sweaters out of drawers and take those first sugary pumpkin spice latte sips, there’s a feeling of celebration in the air. The days are crisper and the holidays are creeping up, but we’re all kind of stressed out, too.

Fall is all about jumping back into the hustle and bustle of life with longer workdays and a stricter routine. And getting back into the swing of things isn’t the only stressful thing on our brains: We also have a big presidential election coming up in which the stakes feel particularly high.

If you’re tempted to reach for the cabernet sauvignon and pour yourself an extra-large glass, we don’t blame you. But considering that alcohol is technically a depressant that also disrupts sleep , that’s probably not the best idea. On the flip side, certain foods can significantly lower your stress levels. To find out what they are, we consulted registered dietitians — here’s what they had to say.

Best Foods For Stress Relief

First things first: You can’t expect food to completely cure your stress, and if you’re chronically stressed out, it’s always important to seek the advice of a mental health professional. But as registered dietitian Maggie Michalczyk puts it, certain foods can provide support. “Some foods have different properties that can support our bodies and help ensure they are not vitamin- and mineral-depleted in times of stress,” she said.

Here are some foods that can help:

Pumpkin Seeds

Good news, pumpkin fans: Pumpkin seeds can act as a stress reliever. “Pumpkin seeds are high in magnesium, a mineral known as the ‘calming’ mineral because it can help regulate neurotransmitters in the brain to help promote a sense of calm,” Michalczyk explained. “Magnesium also helps regulate the release of cortisol (the stress hormone), so ample magnesium in the body is crucial during stressful times.”

The suggested daily value for magnesium sits somewhere between 300-400 milligrams for most adults. Luckily, you can get a decent amount of magnesium from a single (1 ounce) serving of pumpkin seeds, at 156 milligrams per serving, per the USDA .

Tuna

In addition to satisfying your tastebuds with a tuna sandwich, a can of tuna can also help lower your stress levels since it’s high in vitamins B6 and B12.

“Vitamins B6 and B12 may help prevent and manage anxiety and other mood disorders like depression. B6 has been found to increase the production of serotonin and GABA , neurotransmitters that regulate mood and anxiety,” explained Tamar Samuels , a registered dietitian and the co-founder of Culina Health. “B12 is critical in nervous system function, and deficiency of this nutrient can even cause nerve damage. Studies have also found that B12 and folate supplementation may help balance stress and regulate mood.”

The recommended daily amount of B12 for adults is 2.4 micrograms , while the recommended amount of B6 is 1.3 milligrams for adults under 50 and 1.5 to 1.7 milligrams for adults over 50. One serving (about four ounces) of tuna yields just over 1 milligram of B6 per serving and almost exactly 2.4 micrograms of B12.

Salmon

Yep, we’re going to push fish on you again, and this time in the form of salmon, because it’s high in omega-3s. “Omega-3 fatty acids are involved in a wide range of physiological functions involved in the development, functioning and aging of the brain,” Samuels said. “They have also been shown to reduce inflammation and increase serotonin activity .”

Adults over 18 should aim to consume about 1.6 grams of omega-3s daily. A standard serving of salmon is about 3 to 4 ounces for adults, and you can get 1.2 grams of omega-3s from that alone.

Not a fan of fish? Walnuts, chia seeds and flax seeds also contain high levels of omega-3s, according to Samuels.

Kale contains tryptophan, a nutrient involved in forming more serotonin, aka the ‘happy’ hormone.

Orange Juice

Get ready to pour yourself a big glass of OJ, because orange juice can help keep oxidative stress (an imbalance of free radicals and antioxidants that can damage our cells) at bay.

“ One study found that drinking 100% orange juice may play a positive role in chronic inflammation and oxidative stress,” said registered dietitian Roxana Ehsani . “More specifically, drinking 100% OJ significantly reduces a well-established marker of inflammation called interleukin 6 in both healthy adults and adults at high risk of developing chronic diseases. Drinking 100% orange juice with no added sugar can be a beneficial (and delicious) addition to your diet.”

OJ is high in nutrients like vitamin C, and one serving (about eight ounces for adults) yields 124 milligrams . With the recommended daily intake of vitamin C sitting at around 70-90 milligrams , you can get all the vitamin C you need for the day in one glass. Just make sure to opt for the unsweetened kind!

Kale

Leafy greens like kale and spinach are also great for stress relief. “Filled with folate and antioxidants like beta-carotene, some research shows leafy greens can help support brain health ,” said registered dietitian Mackenzie Burgess . “Greens also contain tryptophan, a nutrient involved in forming more serotonin, aka the ‘happy’ hormone.”

The recommended daily intake of folate per day is 400 micrograms , while teens and adults should aim to get between 700 and 900 micrograms of vitamin A (beta-carotene) daily . For reference, one cup of raw kale contains 13 micrograms of folate and 241 micrograms of vitamin A.

Foods To Avoid When You’re Stressed

Now you know what to eat. But are there any foods or food groups you should steer clear of when you’re stressed out? Sadly, caffeine can be quite the culprit when it comes to elevating stress levels. “Each person is different, but some may find excessive caffeine intake can increase heart rate and overstimulate the nervous system, making it harder to relax,” Burgess said. “If you fall into this bucket, you might try a lower to no-caffeine beverage such as matcha or a golden milk latte made with turmeric.”

Foods high in added sugars can be problematic, too. “Cookies, cakes and sugary cereals may increase your feelings of stress,” Ehsani said. “Although you may find comfort after indulging in your favorite sweet treat, it will be short-lived.” Research also suggests that regular consumption of foods high in added sugars are linked to feelings of heightened anxiety, Ehsani added — and that’s the last thing you need when you’re stressed out.

Nobody is perfect, and if you find yourself reaching for your favorite ice cream instead of a kale salad with pumpkin seeds on top at the end of a bad day, don’t worry too much — you’re not catapulting yourself into a life of nonstop stress with that food choice. With that in mind, staying mindful and doing your best to eat foods that keep your mood stable can be helpful for stress levels. Hang in there!