It’s that time of year again; midterms are either happening now or are just around the corner. I have a Biochemistry midterm next
week. YIKES! And that means only one thing: STRESS! With little time and lots of information to cram in, eating healthy easily falls to the bottom of our priorities- but it shouldn’t. Good nutrition can help us beat the stress and ace those tests!
During these “stressful” times when our blood pressure is high and our immune system is suppressed, be sure to look out for these 6 key Stress Busters:
1. VITAMIN C: This well-known antioxidant is not only a powerful immune system booster but also keeps stress at bay. German researchers found that Vitamin C reduced levels of the stress hormone Cortisol in subjects exposed to a stressful event.
Foods to Choose: Oranges, Kiwi, Red Pepper
2. POTASSIUM: Research from the National Heart, Lung and Blood Institute suggest that a diet rich in potassium can greatly lower blood pressure and even counter the effects of high sodium intake. Most Americans eat far too much sodium- significantly above the 2,300 mg recommendation as set by the Dietary Guidelines so this is great news! 
Foods to Choose: Bananas, Avocados, Sweet Potato, White Potato
3. SEROTONIN: This “feel good” chemical is released in the brain, creating the feeling of pleasure or calmness. A research study at Duke University Medical Center found that in stressful situations, people with lower serotonin levels are more likely to put greater strain on their hearts and suffer from heart disease. Serotonin is produced in the body using the AA tryptophan.
Foods to Choose: Dark Chocolate, Turkey, Oatmeal – all these foods contain the needed tryptophan to make Serotonin.
4. OMEGA-3 FATTY ACIDS: A study published in the Diabetes and Metabolism journal found that omega-3 supplementation significantly reduced the blood levels of stress hormones Adrenalin and Cortisol.
Foods to Choose: Salmon, Walnuts, Flax Seeds
5. MAGNESIUM: This stress buster is a muscle and nerve relaxant. In a study in the Journal of the American Heart Association, magnesium helps to relax the blood vessels, improving blood flow and significantly reducing blood pressure.
Foods to Choose: Spinach, Dried Apricots, Pumpkin Seeds, Sunflower Seeds
6. CALCIUM: Another muscle relaxant, Calcium helps to reduce muscle spasms and soothe tension.
Foods to Choose: Skim Milk, Fat-Free Yogurt, Almonds, Spinach, Broccoli
Good Luck on your Exams! Keep it Healthy,
Ms. College Foodie
Posted by mscollegefoodie 
