What Are Stress-Relieving Foods?

When we think about ways to combat stress, it’s easy to skip over food. Maybe you go for a run, take a yoga class, grab a coffee with a friend, or read a book. But what you eat can impact mood, too, and help to tame stress in a number of ways. 

Evidence suggests that eating more nutrient-dense foods can help your mood. But remember that diet is just one part of the puzzle. While no one can eat their way out of feeling anxious or stressed, key nutrients have been found to decrease anxiety and stress. 

Stress management is a crucial part of well-being. We all feel stress at some point, but how we handle it is an important part of creating a balanced life. Let’s explore some tasty ingredients for stress-relieving smoothies and how they can help you feel better. 

1. Spinach

It’s easy to think salad rather than smoothie when it comes to spinach, but trust us, it’s a great addition. 

Leafy greens pack a powerful punch with plenty of nutrients like vitamin C, magnesium, and folate. Magnesium may help with both relaxation and stress relief. Another key nutrient in spinach for mental health is folate or vitamin B6. Folate is vital for mood as it’s a crucial vitamin the brain needs to produce serotonin and dopamine. 

No stress-relieving smoothie recipe is complete without a handful of spinach. Spinach is a functional food because of its diverse nutritional profile and health-promoting properties. A 100g serving of spinach contains about 34% of a person’s daily recommended amount of vitamin C. And as an anti-inflammatory food, spinach is ideal for a stress-busting smoothie. 

If you struggle to eat spinach fresh, adding it to a smoothie can disguise the taste, which we’ll admit isn’t for everyone. To get a leafy green kick without any effort, try kencko greens smoothie. It contains a little bit of fruit for sweetness while delivering a fierce dose of leafy greens.  

2. Berries

Berries like strawberries, raspberries, and blueberries are full of antioxidants and fiber. Not only are they delicious, but berries contain several phenolic compounds and vitamin C. These compounds are responsible for several health benefits, like preventing inflammation disorders and cardiovascular disease. 

There’s a reason berries are often at the top of the list of stress-relieving ingredients. Because of their high antioxidant content, berries help to lower inflammation throughout the brain and body. Vitamin C also helps bring blood pressure and cortisol back to normal levels after they peak. 

Try to mix up your berry selection, so you can benefit from all the different nutrients they offer. We couldn't decide on our favorite berries, so kenko’s purples smoothie contains them all. For a post-workout boost, add protein powder and plant milk for a thick and juicy recovery shake. 

3. Cacao

We know. We’re excited – but not surprised! – chocolate made the cut, too.

Cacao contains flavonoids, a type of antioxidant. These plant compounds offer benefits for aging and disease. A growing body of research suggests flavonoids have a significant role in disease prevention. Some research reports that eating plant foods rich in flavonoids may produce an anti-anxiety effect. 

In addition, cacao is a great source of nutrients, like: 

• Iron 

• Magnesium 

• Calcium 

• Zinc 

• Copper 

Add a tablespoon of raw cacao powder to your smoothie, or sprinkle it with cacao nibs. Start your day with a kencko mochas smoothie and get your cacao fix with minimal effort. It contains natural caffeine, so it is ideal as a coffee replacement. If you’re struggling with achy muscles after a workout, then kencko golds smoothie is your new best friend. 

4. Turmeric

You may be surprised to see a spice on this list, but we promise you, it’s an absolute must. Turmeric, aka the champion of spices, is a key ingredient in cooking with well-documented benefits. 

Commonly known as the golden spice of India, turmeric may help with stress. For centuries, people in China and India have used turmeric to treat infections, skin diseases, and stress. 

The active compound, curcumin, is full of antioxidant, anti-inflammatory, and antimicrobial properties. Growing research suggests that curcumin could prevent or delay the onset of neurodegenerative disorders. Studies show that turmeric may help to elevate serotonin while lowering stress hormones like cortisol. 

Turmeric also contains nutrients like:

• Vitamin C

• Vitamin B6

• Iron 

• Manganese

We know it can feel a bit odd adding a spice to a smoothie, but a sprinkle of turmeric is all you need. About half a teaspoon of ground turmeric is a perfect addition to a smoothie. 

5. Papaya

Papaya has a slight sweetness but isn’t as overpoweringly sweet as mango or melon. The delicious fruit is full of antioxidants like vitamin C and lycopene. Fruits and vegetables like papaya and grapefruit are some of the best sources of vitamin C. One large papaya contains up to three times more than your recommended daily allowance. Papaya contains anti-inflammatory and antiviral properties and is a good source of nutrients, including: 

• Vitamin A

• Potassium 

• Calcium 

Smoothies to help relieve stress contain a combination of these ingredients as they focus on hitting essential nutrients to support mood and combat stress. Papaya is also full of digestive enzymes that help to process foods, especially proteins. (Let’s face it, it’s a little bit easier to feel content when you’re also feeling… well… regular.)

Papaya is a key ingredient of kencko’s blushes smoothie. Think skin-boosting ingredients, plenty of vitamin C, and a kick of cayenne pepper for extra flavor. 

6. Maca

Maca, also known as Peruvian ginseng, has been a staple crop in Peru for thousands of years. In more recent times, it’s become a popular ingredient in the wellness world. Maca is rich in fiber, essential amino acids, vitamin C, copper, calcium, and iron. 

The plant contains beneficial compounds called flavonoids, which may help to boost mood and reduce depression. One study in postmenopausal women found that maca may help to decrease feelings of anxiety and depression. 

Maca is generally safe to consume except if you’re pregnant, breastfeeding, or have a thyroid condition.

 kencko’s rubies smoothie includes maca to support mood and memory, alongside pumpkin for healthy vision. We love this combination for a calm yet focused mood. 

7. Beets

Beets may read like another one of those slightly strange smoothie ingredients. But, honestly, once you add beets to your morning smoothie, you will never go back. 

The tasty and vibrant veg is an amazing source of folate. Our bodies need folate for many important functions, like making DNA (yep, the very building blocks of our existence) and forming red blood cells (those delightful little things that carry oxygen to our cells). Folate has also been found to benefit mental health, while low folate levels may be detrimental to mood. 

If you’re looking for a natural energy booster to replace a late afternoon coffee, try using beets in a smoothie. kencko’s beet reds smoothie is the ideal pick-me-up without the dreaded caffeine crash. 

8. Kiwi

Kiwi is perfect for sneaking more vitamin C into your diet and other beneficial antioxidant and anti-inflammatory compounds. They contain vitamins and minerals, including vitamins E and K, folate, potassium, and copper. 

Some studies suggest that enhancing vitamin C intake may improve overall mood. Research shows that oxidative stress plays a crucial role in anxiety. Initial evidence suggests that the combination of nutrients in kiwi may help to lower oxidative stress, boosting general well-being. 

9. Root vegetables 

We can’t talk about smoothie ingredients for stress without discussing root vegetables. Although it’s easy to think of fruits as the basis for a successful smoothie, vegetables are often the best addition. Not only are they packed full of fiber, but you can also add plenty of veg without worrying too much about overdoing it with the sugar content. 

Our go-to root veggies are sweet potatoes and carrots because they have heart-healthy nutrients and taste fantastic. 

For a healthier twist on a virgin Bloody Mary, try kencko’s spicy tomatoes smoothie. It contains tomatoes, celery, carrots, cayenne pepper, and other yummy ingredients for a little spicy number. 

10. Pineapple

Pineapple is loaded with minerals and vitamins that offer health benefits. It contains the amino acid tryptophan, which helps make specific proteins and brain-signaling chemicals. Our bodies convert tryptophan into serotonin, aka “the happy chemical.”  

The tropical fruit also contains: 

• Vitamin C 

• Manganese

• Folate 

• Potassium 

• Magnesium 

Eating a healthy diet helps to keep our bodies healthy. It gives us the energy to cope better with life's stressors. By sneaking in stress-relieving ingredients into your smoothie, we give our bodies and minds crucial nutrients and a gentle nudge toward calm. 

Following a healthy and balanced diet helps us to manage the physiological changes that stress can cause. But it’s not the whole picture. Sleep, exercise, diet, and self-care are important for physical and mental health. By feeling more in control, you can handle and deal with stress more effectively and in a healthy way.