Have been feeling stressed, anxious recently? Try these vitamin-rich foods

By Ashika Rajan, Trainee Reporter
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Spinach Berry Smoothie
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The world is amid a pandemic; some people are living in areas where the current COVID-19 situation is worsening by the day, while others are bracing for what may come next.

Most of us are anxious and stressed as a result of the uncertainty. Many people are adopting a healthier diet, exercising, meditating, or listening to music, or engaging in a stress-relieving hobby.

Vitamins are an important part of your search for flawless skin, as well as a variety of other health benefits. It boosts the immune system and improves the body’s ability to deal with stress. Ms. Vidhi Chawla, a dietician, suggests a few vitamin-rich foods to include in your diet.



Vitamin C-rich oranges can aid to reduce stress hormones and enhance the immune system. Increasing your vitamin C intake will lower your blood pressure and levels of cortisol, the stress hormone according to research on high blood pressure patients.


Spinach is a high-calcium, vitamin B, iron, and antioxidant-rich leafy green vegetable. Spinach is one of the foods that can aid with anxiety. Magnesium is found in 157 mg per cup of spinach, which is 40 percent of the daily recommended amount. Magnesium deficiency can result in headaches, exhaustion, and stress-related symptoms. They’re low in carbs, can be used as part of a weight-loss diet, and can help people with high blood pressure.


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Eggs are sometimes referred to as nature’s multivitamin due to their high nutrition content. Whole eggs are one of the few naturally available sources of vitamin D. Vitamins, minerals, amino acids, and antioxidants abound in whole eggs, all of which are necessary for a healthy stress response. Whole eggs are especially high in choline, a vitamin found in high amounts in only a few foods. Choline has been proved to be good for your brain and may even protect you from stress.


Nuts are high in B vitamins and omega-3 fatty acids, as well as other nutrients. B vitamins are an important part of a healthy diet and can help with stress reduction. Magnesium is also abundant in nuts and seeds, which is beneficial because magnesium has been related to better anxiety management.



B vitamins are essential for the health of our nerves and brain cells, and a lack of them can lead to anxiety. Avocados are high in B vitamins, which have been shown to reduce stress.


Although blueberries are small in size, they are high in antioxidants and vitamin C, making them good stress relievers. When we are stressed, our bodies need vitamin C and antioxidants to repair and protect our cells. While blueberries are delicious on their own (try freezing them for a cold berry snack), adding them to a serving of yogurt or high-fiber cereal is the best way to boost the nutrition.


Ayurvedic herb ashwagandha can help you cope with physical and mental stress. If you’re having trouble sleeping because of stress, try taking ashwagandha at night, it can help you fall asleep.

Related: Want to boost immunity? Then ensure your daily dose of vitamin C & Zinc