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Presented By:

CAREL GERAGA - CAOILE, MAGC, RGC Notre Dame of Kidapawan College

Eating Healthy Foods That Reduce Stress Levels

COMPLEX CARBS* like oatmeal boosts serotonin, helps create a calming effect

on the brain.

MAGNESIUM & POTASSIUM * Magnesium is a stress buster and a natural muscle relaxant.

* Potassium lowers blood pressures

THIAMIN* is also known as anti-stress vitamin because it helps the

immune system strong & in studies has been associated with improvements in mood, composure, clearheadedness & energy.

* Best sources: meat, fish, dried beans, soy products, pea , who le g ra ins & e n r i c h e d b r e a d a n d cereals.

OMEGA 3 * keep the stress hormones cortisol & adrenaline from peaking

& product against heart disease.

* Best source: Salmon, tuna, sardines, mackerel, swordfish, soybeans and soybean oil, walnut, soy nuts, shrimps & pumpkin seeds.

ORANGES* a German study in Psychopharmacology found that Vitamin

C helps reduce stress and return blood pressure.

BERRIES* rich in antioxidant that have stress relieving properties. An

excellent source of Vitamin C which keeps cortisol level in check.

SWEET POTATOES* an be particularly stress – reducing – can satisfy the urge you

get for carbohydrates and sweets when you are under a great deal of stress, packed full of beta-carotene and other vitamins and the fiber helps your body to process the carbohydrates in a slow and steady manner..

DRIED APRICOTS* are rich in magnesium – a stress buster and a natural muscle

relaxant.

ALMONDS* are packed with B and E

vitamins (boost your immune system)

WALNUTS & PISTACHIOS* are rich in magnesium – a stress buster and a natural muscle

relaxant.

PEANUTS* are good source of magnesium and vitamin E.

* Magnesium is a stress buster and a natural muscle relaxant.

TURKEY & OTHER PROTEIN RICH* contains the amino acid i-tryptophan. People who eat turkey

feel relaxed or even tired after eating it..

CHEESE* such as cottage cheese, cheddar and swiss are rich in i-

tryptophan.

* I-tryptophan is an amino acid which has a documented calming effect and triggers the release of serotonin, which is a feel good brain chemical.

SQUASH & PUMPKINS SEEDS, SPINACH & OTHER DARK GREEN VEGETABLES

* (saluyot, kamote tops, kangkong, pechay, malunggay) – powerhouses of vitamins that help replenish our bodies in times of stress.

MAGNESIUM* one of the qualities of magnesium is its ability to relax the

muscles. It is also able to reduce high blood pressure and release activity. A deficiency in magnesium can cause migraine, headaches and a feeling of fatigue. One cup of spinach provides 40% of your daily needs for magnesium.

AVOCADOS* the monounsaturated fats and potassium in avocados help

lower blood pressure. National Heart, Lung and Blood Institute says that one of the best ways to lower blood pressure is to consume enough potassium (avocados have more than bananas). Rich in glutathione, a substance that prevents the absorption of fats that cause oxidative damage from stress.

* Good source of beta- carotene, vitamin E and the ever-important folate which acts as a mood stabilizer.

ASPARAGUS* high in folate, a mood enhancing nutrient that help ward off

stress or a blue mood.

DARK CHOCOLATES* contains flavanoids-antioxidants that lower blood pressure,

making us feel calm and more relaxed, prevent cancer and heart disease.

CHAMOMILE TEA* a calming herbal drink known to be a mild tranquilizer and

sleep inducer.

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End of Presentation