1. Oranges


 

 

 

 

 

 

Oranges make the list for their wealth of vitamin C. Studies suggest this vitamin can curb levels of stress hormones while strengthening the immune system. In one study of people with high blood pressure, blood pressure and levels of cortisol (a stress hormone) returned to normal more quickly when people took vitamin C before a stressful task.

2. Spinach



 

 

 

 

 

 

Too little magnesium may trigger headaches and fatigue, compounding the effects of stress. One cup of spinach helps you stock back up on magnesium. Don't like spinach? Other green, leafy vegetables are good magnesium sources. Or try some cooked soybeans or a fillet of salmon, also high in magnesium.

3. Fatty Fish



 

 

 

 

 

 

To keep stress in check, make friends with naturally fatty fish. Omega-3 fatty acids, found in fish such as salmon and tuna, can prevent surges in stress hormones and may help protect against heart disease, depression, and premenstrual syndrome (PMS). For a healthysupply of feel-good omega-3s, aim to eat at least 3.5 ounces of fatty fish at least twice a week.

4. Black Tea



 

 

 

 

 

 

Drinking black tea may help you recover from stressful events more quickly. One study compared people who drank 4 cups of tea daily for 6 weeks with people who drank another beverage. The tea drinkers reported feeling calmer and had lower levels of the stress hormone cortisol after stressful situations.

5. Pistachios



 

 

 

 

 

 

Pistachios, as well as other nuts and seeds, are good sources of healthy fats. Eating a handful of pistachios, walnuts, or almonds every day may help lower your cholesterol, ease inflammation in your heart's arteries, make diabetes less likely, and protect you against the effects of stress. Don't overdo it, though: Nuts are rich in calories.

6. Avocados



 

 

 

 

 

 

 

One of the best ways to reduce high blood pressure is to get enough potassium, and half an avocado has more potassium than a medium-sized banana. A little bit of guacamole, made from avocado, might be a good choice when stress has you craving a high-fat treat. Avocados are high in fat and calories, though, so watch your portion size.

7. Almonds


 

 

 

 

 

 

Almonds are chock-full of helpful vitamins: vitamin E to bolster the immune system, plus B vitamins, which may make you more resilient during bouts of stress or depression. To get the benefits, snack on a quarter of a cup every day.

8. Raw Veggies



 

 

 

 

 

 

 Crunchy raw vegetables can help ease stress in a purely mechanical way. Munching celery or carrot sticks helps release a clenched jaw, and that can ward off tension.

9. Milk



 

 

 

 

 

 

Another bedtime stress buster is the time-honored glass of warm milk. Research shows that calcium eases anxiety and mood swings linked to PMS. Dietitians typically recommend skim or low-fat milk.

10. Herbal Supplements 


 

 

 

 

 

 

 

There are many herbal supplements that claim to fight stress. One of the best studied is St. John's wort, which has shown benefits for people with mild to moderate depression. Although more research is needed, the herb also appears to reduce symptoms of anxiety and PMS. There is less data on valerian root, another herb said to have a calming effect.