Healthy eating 101: Regulate cortisol levels with these 5 minerals; diet tips to beat stress

From sodium to potassium to zinc, here is a list of minerals that should be included in the daily diet.

Published on: Jun 24, 2024 6:14 PM IST

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Chronic stress can lead to mineral deficiencies. "These deficiencies can disrupt neurotransmitter function and the HPA (hypothalamic-pituitary-adrenal) axis, reducing our ability to cope with stress," wrote Nutritionist Marina Wright. Here are five minerals that we must include in our daily diet to beat stress with healthy eating. (Unsplash)

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Magnesium: Magnesium's effect on HPA axis helps in influencing Cortisol regulation. Food items such as dark chocolate, leafy green vegetables, avocado, bananas and cashews should be included in the daily diet.  (Unsplash)

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Zinc: Zinc helps in supporting neurotransmitter function, thereby promoting stable mood and enhancing brain function. Zinc is abundantly found in food items such as oysters, sunflower seeds, pumpkin seeds, and lentils. 

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Selenium: This mineral helps in protecting the body from oxidative stress. It further helps in regulating stress responses by supporting thyroid function.  (Unsplash)

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When you ingest salty food, the brain senses it and activates a series of compensatory mechanisms to bring sodium levels back down. (Pixabay)

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Bananas: These potassium powerhouses help regulate sodium levels in the body, which is crucial for maintaining a healthy blood pressure.  (Freepik)