The 8 kinds of food that you should eat more on weekdays can not only improve your health, but also improve the mood of depression and anxiety

Some foods have stress relieving properties.

1. Chickpea

Chickpeas are rich in anti stress vitamins and minerals, including magnesium, potassium, B vitamins, zinc, selenium, manganese and copper. It's also rich in L-tryptophan, which your body needs to produce emotional neurotransmitters. A diet rich in plant proteins, such as chickpeas, may help promote brain health and improve mental performance, the study found.

In a study of more than 9000 people, people who ate foods rich in legumes were in a better mood and less stressed.

2. Chamomile tea

Chamomile is a kind of medicinal herb, which has been used as a natural antihypertensive agent since ancient times. Its tea and extracts have been shown to promote sleep and relieve anxiety and depression.

In an 8-week study of 45 patients with anxiety disorder, taking 1.5 g chamomile extract reduced salivary cortisol levels and improved anxiety symptoms.

3. Sweet potato

Sweet potato can reduce the pressure of cortisol. Long term stress can lead to cortisol dysfunction, which may cause inflammation, pain and other adverse effects.

An eight week study of overweight women found that people who ate a diet rich in nutritious carbohydrates had lower salivary cortisol levels, which helped reduce blood pressure. Sweet potatoes are rich in nutrients important to stress response, such as vitamin C and potassium.

4. Kimchi

Kimchi is a fermented vegetable. Kimchi and other fermented foods are rich in probiotics, which are also rich in vitamins, minerals and antioxidants.

Studies have shown that fermented foods can help relieve stress and anxiety. In a study of 710 young people, those who ate fermented foods more often had a lower incidence of social anxiety symptoms.

Probiotic supplements and kimchi and other probiotic rich foods have beneficial effects on mental health. This may be due to their interaction with intestinal bacteria and directly affect your mood.

5. Shellfish

Shellfish are rich in amino acids, such as taurine, which have been studied for their potential emotional properties.

This is essential for the production of stress and other neurotransmitters, such as dopamine. In fact, studies have shown that taurine may have antidepressant effects.

Shellfish is also rich in vitamin B12, zinc, copper, manganese and selenium, all of which can help improve mood. A study of 2089 Japanese adults linked low zinc, copper and manganese intake to depression and anxiety symptoms.

6. Fish

Mackerel, herring, salmon and sardine are rich in omega-3 fat and vitamin D, which have been proven to help reduce stress and improve mood.

Omega-3 is not only essential for brain health and mood, but also helps your body relieve stress. Vitamin D also plays a key role in mental health and stress regulation. Low levels of vitamin D increase the risk of anxiety and depression.

7. Garlic

The content of sulfur compounds in garlic is very high, which helps to increase the content of glutathione. This antioxidant is the body's first line of defense against stress.

Animal studies have shown that garlic helps relieve stress and relieve symptoms of anxiety and depression.

8. Tahini (Sesame paste)

Sesame is an excellent source of amino acid L-tryptophan. L-tryptophan is the precursor of dopamine and serotonin, the neurotransmitters that regulate mood. A diet rich in tryptophan may help improve mood and relieve symptoms of depression and anxiety.

In a four-day study of 25 young people, a high tryptophan diet improved mood, reduced anxiety and reduced depressive symptoms compared to a low amino acid diet.