Our food influences our lives more than we think. Indeed, some foods are essential to our well-being and can really take away the surrounding and increasing stress. For all those who doubt or are skeptical, continuing to ingest junk food day after day, know that this is proven and that the nutritional analysis of food is the proof that food is our first medicine, especially in case of nervous disorders such as stress.

Where do we go from here to ensure a serene life without stress?

First of all, by essential vitamins such as vitamins of the B group and mainly, vitamins B3, B6 and B12 which are absolutely necessary for the production of antidepressant hormones. They balance the nervous system and fight against fatigue and overwork.

• B3 called Nicotinamide, synthesized from tryptophan, if and only if the intestinal flora is healthy. It can be stored in the liver. It is mainly found in the following foods: Almonds, avocados, whole grains, dates, figs, brewer's yeast, liver, eggs, fish and white meats.
• B6 called Pyridoxine, synthesized by the intestinal flora. It is necessary for the assimilation of magnesium and the transformation of tryptophan into vitamin B3. It is found in the following foods: Banana, sprouted cereals, fresh fruits, worm vegetables, tomatoes, soy, egg yolk, brains.
• B12 also called Cyanocobalamin, also very important for the health of the nervous system. It is found only in foods of animal origin, namely liver, cheese, milk, egg yolk, sardines, white or red meat. Vegans should all think about supplementing with B12 because plants do not contain it.

Magnesium is also important if you are under stress because it acts deep in the cells of our body, so it is essential in its role of adaptation to stress. Stress has a very strong effect on the kidneys, causing the urge to urinate more often and therefore the evacuation of this magnesium. The main sources are seaweed, almonds, avocados, dark chocolate, whole grains, bananas, dates, tofu but also seafood, shellfish and fish. At the same time, supplementing with taurine could be interesting because this amino acid reduces magnesium dispersions.

Calcium acts with potassium on the central nervous system. Together, they act against anxiety, irritability, aggressiveness, agitation and even depression. When coupled with magnesium, it induces a tranquilizing effect that calms and limits the increase of cortisol, responsible for stress.
In case of deficiency of one of these nutrients, we therefore become more vulnerable to stress.

In times of increased stress such as during school exams or stress at work, the following synergy is perfect: "Group B vitamins + Beta-Carotene + Natural vitamin E very present in wheat germ oil and green leafy plants. "
Notice that the consumption of anti-oxidant is necessary during the period of stress to prevent free radicals from damaging our cells. You can therefore consume the following foods: kiwis and cabbage for vitamin C, non fatty red meat, watercress and mushrooms for zinc, fish, garlic and brazil nuts for selenium.

Concretely, what should we eat?

Green vegetables are a priority in our plate because they contain the vitamins and minerals we need on a daily basis to avoid any deficiencies. Ideally in the form of fresh juice or raw vegetables because by ingesting them raw, you can benefit from all the nutrients without degradation due to cooking.

To preserve the benefits of each food, prefer gentle cooking such as steaming or stewing.
It is also important to choose the right fats and opt for first cold-pressed vegetable oils. Omega 3, which we do not consume enough, also have a very important role in the adaptation of the body to stress, therefore prefer walnut, canola, rapeseed, coconut oils.

In conclusion, it is recommended to vary your diet and to turn to "living" foods by including a maximum of fresh and organic fruits and vegetables; by decreasing your consumption of animal flesh, without eliminating it; and by including whole grains and oilseeds. By avoiding industrialized foods that risk deficiency, you save your nervous system. Natural treatments are also available if you wish to go further in your treatment against stress.

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| Suggested dietary supplements : MultivitPerfect Health Solutions Laboratory, 49 €.