10 nutrients to cope with stress

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10 nutrients to cope with stress

Stress is a mental disorder that can be caused by many things. Stress is bad for health because it can deplete the body requires energy resulting in more vitamins and minerals. One powerful way to cope is to run a healthy diet. This healthy diet should contain 10 the following beneficial nutrients:

1. Vitamin B Complex
Intake of Vitamin B complex deficiency will worsen your mood when experiencing anxiety and depression. These vitamins keep the nervous system to function properly, keeping the digestive system, and energy production.
Sources Vitamin B: whole grains, brown rice, milk, nuts, green vegetables, seafood, meat, eggs, and dried fruit.

2. Vitamin C
Consumption of vitamin C regularly can help lower stress hormone levels in the blood triggers the immune system and improve the declining due to stress.
Source of Vitamin C: citrus fruits and all kinds of berries, strawberries, melons, kiwi, broccoli, cabbage, cabbage potatoes, peppers, and tomatoes.

3. Magnesium
Stress can deplete levels of magnesium in the body in large quantities. Magnesium deficiency causes muscle tension and cramps. Magnesium is needed for muscle relaxation and can also cope with stress due to injury.
Magnesium Sources: whole grain cereal, nuts, sesame seeds, dried figs, and green vegetables.

4. Calcium
Calcium is needed body to the nervous system and muscles to work properly. The body needs calcium in bulk to cope with stress.
Calcium Sources: skim milk, low-fat yogurt, cheese, nuts, green vegetables, and fish.

5. Zinc
People under stress typically have high levels of zinc are low in her body. Zinc is needed by the body to boost the immune system and fight infection.
Sources Zinc: oysters, red meat, nuts, sunflower seeds, egg yolks, milk, and wheat.

6. Copper
Copper is very useful to protect the immune system when you are exposed to stress.
Copper Sources: Meats, oysters, nuts, legumes, and whole grains.

7. Potassium
Potassium helps to keep the nervous system to function properly during stress.
Potassium sources: low-fat milk, bananas, dried plums, and raisins.

8. Chromium
Chromium is useful for controlling cholesterol levels in the blood and helps protect the heart and blood circulation.
Sources of chromium: mushrooms and nuts, like walnuts, peanuts, cashews, almonds, and so on.

9. Iron
Iron is essential for the production of hemoglobin in red blood cells. Iron will to carry oxygen throughout the body, to overcome fatigue and help breathing remained stable.
Iron sources: soy, beans, shellfish, peaches, dark green vegetables, meat, and others.

10. Selenium
Selenium serves to protect the immune system and help produce and manage various types of hormones such as thyroid hormone.
Selenium Sources: legumes such as soybeans and peas, skinless chicken, low fat dairy, fish, shrimp, crab and sardines.

10 nutrients above is a powerful nutrients to cope with stress, so make sure you consume vitamins and minerals in the right amount. Do not forget to exercise and start a healthy lifestyle to cope with prolonged stress.

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