by Petra Newman

Created on: May 22, 2009   Last Updated: May 29, 2009

Stress is the number one cause for a host of ailments that plague society today. We can't eliminate stress from our lives but we can deal with it to minimize the effect it has on our body. Along with exercise, adequate amount of sleep, a social circle of family and friends; we need a diet rich in vitamins and minerals to fight everyday stress.

Stress releases a number of stress hormones that rob the body of certain nutrients, among which are potassium, zinc and B-complex vitamins. If stress isn't checked and continues for a prolonged period of time, it can put you at risk for heart disease, sleep disorders, obesity, diabetes, memory impairment, anxiety and depression, just to name a few.

Many people reach for salty, sugary, or greasy snacks and caffeine/ alcohol when they are stressed. These foods are dubbed as being"food stressors." These foods intensify stress inside the body and while foods dubbed as "food supporters" like water, vegetables, fruit and omega 3 rich oils from fish can help the body fight stress.

It is important to note that if we consume foods that are less than nutritious during stressful times, they will deplete our bodies of the important B vitamins, vitamin C, vitamin A and magnesium; thereby increasing our anxiety, upsetting the nervous system, tensing the muscles and raising our blood pressure.

Foods that fight stress contain B-vitamins, iron, potassium, calcium zinc, and selenium, carbohydrates, and magnesium, manganese and omega-3 fatty acids

B Vitamins

B-complex vitamins are essential to our emotional well being. It is important to supply our body with these daily as our body doesn't store them. Alcohol, nicotine, sugar and caffeine destroy the B-vitamin.

B-1 Vitamin (Thiamine): A deficiency of B-1 can lead to fatigue, irritability, depression, anxiety, and loss of appetite, insomnia and memory impairment. Foods rich in B-1 vitamin are; whole grain cereal , wheat germ, nuts, green vegetables such as beets, carrots, turnips, lettuce, cauliflower, peas, beans, rice, rye and whole wheat flour.

B-3 Vitamin (Niacin): Deficiency in B-3 vitamin can cause anxiety, mental and physical slowness. Foods rich in vitamin B-3 are; mushrooms, tuna, salmon, chicken breast, halibut venison and asparagus.

B-5 Vitamin (pantothenic acid): Deficiency of B-5 vitamin can cause chronic stress, fatigue and depression. Foods rich in B-5 vitamin are; yeast, liver, eggs, peanuts, mushrooms, split peas, soya beans and soya flour.

B-6 Vitamin (pyridoxine):

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