What are the five foods I can order?
1. MILK
Milk contains tryptophan, an essential amino acid that is a precursor to the neurotransmitter serotonin. Serotonin is a “feel good” substance that is known to promote relaxation and calm in a person. And milk taken with a different carbohydrate will help with the intake of tryptophan.
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- Osteoporosis – if milk and milk products are removed from the diet, this can lead to an insufficient intake of calcium. This is particularly important for women over 50 years old and the elderly, who have high calcium needs. Calcium deficiency can lead to conditions such as osteoporosis (a disease characterized by bone loss).
- Colon cancer – according to Australian dietary guidelines, recent evidence suggests that people who regularly eat dairy products (especially milk) for more than one day have a reduced risk of developing colon cancer.
- Blood pressure – research in the US showed that a high intake of fruit and vegetables, combined with low-fat dairy products, will lower blood pressure more than just fruit and vegetables.
1 cup of milk is considered 1 serving. The nutritional breakdown of milk will depend on the amount of fat. 1 cup of whole milk, with 3.25 % fat contains:
- 146 calories
- 8g of fat
- 13g of carbohydrates
- 8g of protein
1 cup of nonfat or skim milk contains:
- 86 calories
- 0g of fat
- 12g of carbohydrates
- 8g of protein
In comparison, 1 cup of plain soy milk contains:
- 80-110 calories
- 3 to 4 g of fat
- 6 to 7 g of carbohydrates
- 5 to 7 g of protein
1 cup of plain almond milk contains:
- 50 to 60 calories
- 2.5 g of fat
- 5 to 7 g of carbohydrates
- 1 g of protein
2. BEANS
Stress can be harmful to the health of your nerves. Beans are rich in magnesium, folate, and potassium, which soothe nerves, reduce anxiety, and promote brain health.
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- Canned beans are slightly more expensive but extremely easy to use. It might be worth it to stay in the eye for a while. The cooking process is done for you.
- Start small. Do not start eating beans by consuming a whole can. This is especially true if you like the people around you. Your gut bacteria must get used to digesting beans, so start slowly. Eat a quarter cup of beans in a salad, as a side dish or tossed in a soup. If that feels right, you can gradually increase the amount and frequency of your bean consumption every week.
| Nutritional Facts of Bean | |||||||
|---|---|---|---|---|---|---|---|
| Type of Bean | Calories | Protein (g) | Fat (g) | Total Carb. | Dietary Fiber (g) | Sodium (mg) | Potassium (mg) |
| Black | 114 | 8 | 0.5 | 20 | 8 | 1 | 305 |
| Cranberry | 120 | 8 | 0.4 | 22 | 9 | 1 | 342 |
| Great Northern | 104 | 7 | 0.4 | 19 | 6 | 2 | 346 |
| Navy | 127 | 8 | 0.6 | 24 | 10 | 0 | 354 |
| Pink | 126 | 8 | 0.4 | 24 | 5 | 4 | 429 |
| Pinto | 122 | 8 | 0.6 | 22 | 8 | 1 | 373 |
| Light Red Kidney | 112 | 8 | 0.4 | 20 | 7 | 2 | 357 |
| Dark Red Kidney | 109 | 8 | 0.2 | 19 | 8 | 4 | 335 |
| White Kidney | 124 | 9 | 0.3 | 22 | 6 | 5 | 502 |
| Small Red | 110 | 6 | 0.5 | 19 | 6 | 1 | 371 |
3.AVOCADOS
Avocados are abundant in the stress-reducing B vitamins, vitamin C, and folate. They also contain potassium that naturally helps to lower blood pressure. This makes them one of the best foods for relieving stress and anxiety.
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- Avoid avocados with loose skin.
- Stay away from fruit that appears to be bad at the end of the stem.
- Search for a classic pear shape.
- Avoid fruit that is softer in places, as these are probably bruises.
| Avocado Nutritional Breakdown | |||
|---|---|---|---|
| Whole Avocado | 1/3 Avocado | 1/5 Avocado | |
| Calories | 322 | 106 | 64 |
| Fats | 29g | 9.7g | 5.9g |
| Protein | 4g | 1.3g | 0.8g |
| Carbs | 17g | 5.6g | 3.4g |
| Fiber | 14g | 4.4g | 2.7g |
4. NUTS
Nuts help replenish vitamin B stores that are exhausted from stress. The B vitamins help us to control the fight or flight response to stress. The potassium in nuts also helps to control blood pressure, thereby reducing the burden on the heart.
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- Never leave them open: if you leave your nuts open, they quickly absorb the smell of the material around them and get damaged in most circumstances, so it is essential to store them in airtight containers.
- Keep Them In Freezer: Whether you accept it or not, it is a fact that nuts, especially almonds, are kept in the freezer or refrigerator so that they can stay as it is for up to a year. By freezing, they do not lose their taste and stay fresh longer.
- Keep them away from humid conditions: humidity is the real killer of nuts; they not only affect their lives but also taste. Therefore, you should not keep them in a humid environment to retain their freshness and delicious taste.
| Nutrition facts for types of nuts | |||||
|---|---|---|---|---|---|
| Type of Nut | Kcal | Carbs | Protein | Fat | Omega 6:3 |
| Almonds | 161 | 6.1 | 5.9 | 13.8 | 1987:1 |
| Brazil Nuts | 184 | 3.4 | 4.0 | 18.6 | 1116 : 1 |
| Cashew Nuts | 155 | 9.2 | 5.1 | 12.3 | 10:1 |
| Chestnuts | 68.6 | 14.8 | 0.9 | 0.6 | 8:1 |
| Hazelnuts | 176 | 4.7 | 4.2 | 17 | 90:1 |
| Macademia | 201 | 4 | 2.2 | 21.2 | 6:1 |
| Peanuts | 158 | 4.6 | 7.1 | 13.6 | 776:1 |
| Pecans | 193 | 3.9 | 2.6 | 20.2 | 21:1 |
| Pine Nuts | 188 | 3.7 | 3.8 | 19.1 | 300:1 |
| Pistacio | 156 | 7.8 | 5.8 | 12.4 | 52:1 |
| Walnut | 183 | 3.8 | 4.3 | 18.3 | 4:1 |
4. SALMON
Eating salmon is regularly linked to reducing the risk of depression because of the omega three fatty acids present. It can reduce stress and anxiety in people when they are even eaten twice a week.
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- Use your nose: Fresh salmon usually has a mild, sea-like odor. Canned or cooked salmon also has a somewhat neutral flavor. Although you would think it is counter-intuitive, because salmon is a fish, it should not smell very “fishy.” If you think it smells of ammonia or is just acidic, your salmon has become corrupt and you have to throw it away. It doesn’t matter if it looks good. If your salmon smells unusual or just disgusting, it is no longer edible.
- Inspect it thoroughly: Thoroughly inspecting your salmon is an essential part of knowing if salmon is bad. According to the FDA, good salmon must be uniformly pink in color and must not be dry or discolored in any way. Although visual signs of raw salmon decay need more time to appear, they are just as important, including a cloudy appearance on the eyes (in the whole salmon) or slimy, moldy, milky white or sticky remains on the outside (especially around the gills) ). You can always check the expiry date for cooked or canned salmon.
SALMON Nutritional Stats
Serving Size: 4-ounce sockeye salmon fillet
- 170 calories (70 from fat)
- 6g total fat
- 1g saturated fat (5% DV)
- 75mg cholesterol (25% DV)
- 26g protein
- 20mg calcium (2% DV)
- 0.27mg iron (4%)