23 Foods You Should Eat When You're Stressed

Keep calm and carry on with these stress-relieving snacks.

Consider this the holy trinity of stress-busting snacks. Not only do oats help stabilize your mood, thanks to their B vitamins, "but berries provide a healthy dose of vitamin C — great for keeping stress at bay — while walnuts are packed with happiness-boosting omega-3s," explains Natasha Uspensky, a holistic health and nutrition counselor. "Quick or slow-cooking stovetop oats (either rolled or steel-cut) are generally healthier than the instant microwaveable kind, but in a pinch, you can heat up instant oats with boiling water," notes Uspensky.

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Nikki Ostrower, a nutritional expert and founder of NAO Nutrition, relies on this snack when she's stressed-to-the-max. The whole grain crackers, which are rich in complex carbohydrates, help stabilize blood sugar levels. The nut butter provides a punch of protein and a serving of healthy fats, which also contribute to leveling out that blood sugar. "Keeping your blood sugar stable is crucial for your emotional state of being," explains Ostrower. "Blood sugar spikes or deficits impact your energy levels, which directly impact your mood and your ability to handle stress." Snack time, anyone?

How many you should eat: 1 cup (5 grams)

For those who may not be the biggest broccoli fans, rest easy: you don't have to eat much to get a hefty dose of your daily requirement. You'll get about 1 gram of fiber for every 10 calories. Even if you prefer it boiled over raw (though simply cutting up florets and pairing with Ranch dressing is a great game-day snack), one cup still delivers over 5 grams.

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Aside from hydrating you, drinking H20 throughout the day can prevent constipation, says Keri Gans, R.D. and author of The Small Change Diet. People often feel bloated when they're constipated, and water keeps things moving, she explains. To give yourself a metabolism boost while you're at it, down a 16-ounce glass a half-hour before you eat, as research shows those who did lost weight faster than their less-hydrated counterparts.

"Fatty fish contain high levels of omega-3 fatty acids, which are known to benefit the heart and help protect it from stress-induced diseases," says Moss. Not to mention the fatty acid found in fish like wild salmon, mackerel or sardines can help regulate moods and promote brain health, she says. Opting for brown rice over white adds a complex carb to your meal, meaning your serotonin levels — the hormone responsible for keeping you calm — will get a hefty boost.

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Saving the best for last! Dark chocolate (look for bars that are at least 70 percent cacao and above) contain caffeine to give you a natural energy lift. Bonus: "Dark chocolate is loaded with flavonoids, which are believed to benefit skin appearance by increasing blood flow to the skin," says Dulan. So you'll feel and look more awake.

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Deemed "nature's Prozac" by Moss, these nuts contain magnesium and tryptophan, both of which help you chill out. They also pack a healthy dose of your daily zinc needs — a mineral that can help boost your immune system in times of stress — so grab a handful next time you feel like snapping a pencil in half (or something less cliché).

This isn't just a gas-station staple anymore. Ostrower recommends combatting stress with a serving of grass-fed beef jerky because it's high in antioxidants (including vitamins C and E) and omega-3s, but lower in fat than the grain-fed alternatives. Keep an eye out for the "grass-fed" label on the jerky sticks when purchasing from your local grocery store.

Want a jolt of caffeinated energy without the post java crash? So do we. "Green tea contains the combination of caffeine and L-theanine, an amino acid that calms without sedating, and studies suggest may lessen the negative effects (like anxiety, high blood pressure, and interfering with sleep) and even enhance the positive effects (positive brain chemistry) of caffeine." Brewing up a cup? Add a lemon wedge: "The lemon enhances the body's ability to utilize the antioxidants naturally found in green tea," says St. John.

Or any smoothie that has a dark green, leafy vegetable (think Swiss chard or bok choy) at its base, really. They're great sources of antioxidants and fiber for a much-needed energy boost, which will in turn help increase productivity — and hopefully decrease anxiety. Unlike processed or packaged food, these fresh veggies "produce an expansive, relaxing effect on the body, and help to relieve tension both mentally and physically," says Lee. All hail, kale!

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Lee recommends reaching for root vegetables because "they contain a ton of antioxidants that help fight harmful free radicals and toxins, which form because stress causes inflammation and can weaken our immune system." Not to mention the natural sweetness of the potato, coupled with the coconut oil, can reduce your craving for refined sugar — you know, that urge you feel to grab a cookie (or five) when things start to go haywire at work. Choose the cookie and you'll likely feel even more depleted, and eventually more stressed, later in the day. But opting for this sweet side dish will leave you feeling satisfied. If sweet potatoes aren't really your style, feel free to swap sweet potatoes for yams, beets or parsnips if that's more your jam.

This seed should definitely be part of your diet — especially if you want to up your energy levels. "High in protein and omega-3s, these superfood seeds will give you real, protein-packed energy and help you focus," Lee says. They add a nice crunch to salad, or even guacamole.

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Spread it on toast, chop it up into your salad, or make it into guac. No matter how you choose to eat avocado, you'll be getting a healthy dose of monounsaturated fats that help keep you full sans belly bulge.

Two of these babies contain all the selenium you need in one day. But what the heck is selenium, and why does it matter? "It's a mineral that acts like an antioxidant in your body," says Moss, meaning it'll help internally fight inflammation and externally combat premature aging. Bonus: selenium can help prevent anxiety, since it acts as a balancing mineral to stabilize your mood and ward off depression. In other words, snack on these nuts when you know you've got a tough week coming up at work.

High in fiber? Check. A complete protein? Check. "Quinoa also contains magnesium, which relaxes blood vessels, balances blood sugar and aids in the transmission of nerve impulses — all of which help keep your stress and cortisol levels under control," says Lee. Here's some fun ways to eat quinoa while still getting a comfort-food fix.

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Forget the doctor — an apple a day will keep your dark mood away, too. Ostrower recommends snacking on the fruit for its phyto-nutrients, which help produce anti-depressant neurotransmitters, and spreading on Tahini to capture its stress-relieving calcium.

Since eggs are rich in the amino acid tyrosine, eating them can improve alertness and help you perk up a bit. But, why hard-boiled? All styles of eggs are full of nutrients, but since this kind isn't cooked with butter and oil, it's typically a healthier choice overall — all the saturated fat won't weigh you down.

"Bananas are loaded with vitamin B6, another serotonin-booster, and almond butter provides a healthy amount of protein and fat, which are great for stabilizing your blood sugar," says Upsensky. Kick things up a notch by adding zinc-rich pumpkin seeds to give your immune system a boost — and consider it the adult-version of ants on a log.

Spice up your classic lunch staple by swapping bread — which can make you feel sluggish and bloated — for lettuce. Lee says dark greens will help you stay clear and relaxed, while the healthy dose of protein from chicken will maintain your focus and calm. Plus, they're just more fun to eat.

Yes, they're more than just an aphrodisiac. Rich in that antioxidant-heavy selenium, oysters also serve up a whopping dose of zinc that will rev your immune system when you're stressed. "Stress causes an increase in cortisol levels, which in turn suppresses your immune system's ability to fight off antigens and infection," says Uspensky. "Fortifying your diet with foods like oysters and lamb can help offset this reaction." Time to schedule a date night, stat.

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If you've only thought of the vitamin C in oranges as a cold-fighter, you're missing its secret stress-busting superpower. Vitamin C can lower inflammation in your body, and that tells your brain to stop flooding your system with cortisol, the hormone that makes you feel frazzled, says Drew Ramsey, M.D., assistant clinical professor of psychiatry at Columbia University, and author of Eat Complete and The Happiness Diet. Just one medium-size orange satisfies your daily requirement.

If you're on a paleo diet, be careful: There's a chance you might getting too much protein, according to Melina Jampolis, M.D., author of The Doctor On Demand Diet. The average woman only needs around 46 grams per day, and a diet high in meat and meat products could cause excess protein to be stored as belly fat. Plus, too much meat can cause problems with inflammation and digestion due to all the hormones and antibiotics it contains.

Like tofu, edamame - AKA mature soybeans - offers up a huge amount of protein at 17 grams per cup. And the best part? They make a filling snack: Just boil them up, sprinkle on some sea salt, and enjoy. It's that easy.

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