Food that reduces stress has got important role in stress management. A high fiber rich food acts as natural tranquillizers. Vitamins and minerals are helpful in relieving stress. Vitamins namely, Vitamin B complex, C and E. Minerals like selenium, zinc and magnesium.

Food essential for relieving stress:

• Fresh fruits, vegetables, soups, skim milk, fish, and yogurt. 

• Fruits and vegetables provide vitamins and minerals. They also provide fiber which helps in relieving stress. For example constipation which is a long term stresses. Yogurt contains minerals as calcium which helps in stress relieving. For example peptic ulcer. Whole wheat flour and yeasts provide B complex vitamins including pantothenic acid which is often described as anti stress vitamin. Sprouted grams and citrus fruits are rich source of vitamin C which acts as antioxidant and helps in relieving stress. Dark chocolate relives stress.

• Nutrient-dense nuts such as almonds are amazing stress fighters thanks to high levels of magnesium, zinc, vitamins B and E, plus healthy oils.

• Animal foods; although some can help relieve stress, don't go overboard, as high amounts of protein increase levels of stress-causing dopamine and nor epinephrine in the brain.

• Most types of fish are replete with all-important B vitamins, particularly the renowned stress fighters B6 and B12. In fact, B12 is one of the most important vitamins involved in the synthesis of the "happy" brain chemical serotonin; a vitamin B12 deficiency can even lead to depression.

• Almonds are rich with vitamin B2 (riboflavin), vitamin E, magnesium, and zinc. B vitamins and magnesium are involved in the production of serotonin, which helps regulate mood and relieve stress. Zinc has also been shown to fight some of the negative effects of stress, while vitamin E is an antioxidant that destroys the free radicals related to stress and heart disease.

• Bananas are packed with vitamin B, a nutrient that keeps blood pressure and stress hormones in check during high-tension situations.

• Avocado lowers blood pressure thanks to high contents of potassium and healthy fat (monounsaturated).

• Milk also contains antioxidants that help destroy free radicals associated with stress.

• Blueberries are also a good source of fiber, which can help relieve the cramps and constipation that can occur in times of stress

Foods to avoid in stress:

Food items like Tea, coffee, cocoa, junk foods, egg yolks, butter, cheese, meat, coconut oil, cashews, beverages like soda, chocolate, sugar, alcohol etc. which aggravate the signs and symptoms are to be avoided.