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  • Alyson Chaney

Foods to help reduce stress and anxiety.

Updated: May 14, 2020

I bet by now you know that nutrition plays a huge role in or general health and wellness. It can combat all kinds of diseases, but did you know that nutrition also plays an important role in managing anxiety and stress by regulating neurotransmitters and blood sugar? There are 4 key nutrients that help. Magnesium, B6, Iron, and Fiber. They are all essential to help combat the effects of stress and anxiety.

Here is a brief outline of each, but you can find more in-depth posts on each on my website!

Magnesium is a crucial mineral within our body, it plays an important role in maintaining our central nervous system, including helping our cells produce and use energy. Stress can destroy all of our magnesium stores through our urine since magnesium is largely controlled by our kidneys.

Vitamin B6 is considered an "anti-stress" vitamin because it provides immune support by controlling homocysteine (an amino acid found in the body, if this is too high it can cause heart disease) and may improve the body's ability to endure stressful situations.

With an Iron deficiency, the lack of oxygen available to body tissues can cause feelings of anxiety. Anemia caused by an iron deficiency is one of the leading nutritional disorders in the world!

Stress can cause major changes in the gut and in the brain, which can cause changes in behavior. Eating high fiber foods may reduce the effects of stress on our gut and behavior and produce more good bacteria.

So, what should you be eating?! Well, you can start by eating plants!!!

There is no denying that plants are nature’s medicine. However, they can often be under-recognized as having anti-depressant type effects! Not only do the following foods help regulate our bodies on a cellular level. But eating whole foods as close to their natural form as possible makes you feel lighter, more energetic, and help you get to a healthy weight without deprivation (and that for sure would make me happy!)

There are more whole foods high in these nutrients, but these should be easy to incorporate daily.

Yes, certain animal-based foods (eggs and meat) that are also high in these nutrients, however, my passion is plant-based nutrition. If you would like to know more about why I am so passionate about plant-based, let’s chat!

Following a plan with these 4 key nutrients along with exercise and meditation practice will help significantly reduce your stress levels, and EVERYONE needs that. Especially now.

Lucky for you I took the guesswork out of a meal plan. Subscribe to my email list and you will receive the 7-day meal plan FREE for a limited time only!

Disclaimer: Alyson Chaney Wellness offers health, fitness, and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid, or delay obtaining medical or health-related advice from your health-care professional because of something you may have read on Alyson Chaney Wellness. The use of any information provided on this site is solely at your own risk. Each person is different, and the way your body responds to a particular diet may be significantly different from the way other people respond. You should speak with your physician or healthcare professional before starting any diet or exercise program. If you require any more information or have any questions about my site's disclaimer, please feel free to contact me by email at

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