A number of nutrients can help combat the harmful effects of stress.
– Vitamin C, found in fresh fruits, especially kiwis, gooseberries and citrus fruit (lemons, oranges, grapefruit); fresh vegetables, especially cauliflower, Brussels sprouts, broccoli, green peppers, potatoes and parsley.
– Vitamin B1: Main sources include wheat germ, whole grains and brewer’s yeast. Note that processed grains which have their husks removed are stripped of their Vitamin B1 content. Secondary sources include walnuts, pork, milk and derivative products, egg yolk and leafy green vegetables (only small amounts). Vitamin B1 is destroyed by coffee, alcohol and contraceptive pills.
– Vitamin B5, found in cabbage, oysters, honey, milk, eggs, soybean, tomatoes, sunflower seeds, beef, poultry, grains and sprouted seeds, spinach, royal jelly, molasses, rice and wheat bran, liver, kidney and other organs, brewer’s yeast.
– Vitamin B9, found in spinach, broccoli, endive, brewer’s yeast, wheat germ, peanuts and almonds, liver. Larger amounts of B9, in the form of polyglutamates, are contained in sweetbreads, kidney, red meat, poultry, cheese and legumes (peas, beans, etc.).
– Vitamin E: good sources include wheat germ, hazelnuts, almonds, green leafy vegetables (especially lettuce and spinach), whole grains, cod liver oil, vegetable oils.
– Calcium, contained in dairy products: milk, yogurt, cheese (especially hard white cheese like cheddar or gruyere); almonds, hazelnuts, dried fruit, beans, shellfish, some types of mineral water.
You can also add a teaspoon of powdered milk (containing about 100 milligrams of calcium) to your morning cereal and/or coffee or tea, and to all milk or cheese-based dishes. A single teaspoon of powdered skim milk contains as much calcium as 3.5 ounces (100 grams) of broccoli.
– Magnesium, helps keep blood pressure under control: use wheat germ instead of bread crumbs to prepare breaded meat or fish dishes; add some chopped figs to yogurt or your morning cereal; add some beet or dandelions leaves, and some chopped almonds or sunflower seeds to your salads; eat broccoli two or three times a week, either steamed, stir fried or added to vegetable stews or soups.
– Potassium, guards against stroke: foods rich in potassium include dried legumes, dried fruit (especially apricots), carrots, dates, figs, wheat germ, corn germ, lean ham, spinach, chestnuts, nuts, meat (especially beef, lamb and rabbit), smoked fish and some cooked fish (especially herring and trout), powdered eggs, chocolate, bananas, grapefruit.
– Avoid white sugar, caffeine, alcohol, tobacco and drugs.
– Drink a lot of water.
– Drink milk which contains tryptophane, an amino acid that promotes relaxation.
– Add strawberries to your diet to pump out more dopamine which controls how well you deal with stress.
– Exercise regularly. Muscles become more relaxed after exercise.
– Try some form of relaxation technique (meditation, yoga, deep breathing, etc.).
– 1 serving of lentils
– 1 teaspoon olive oil
– 1 teaspoon powdered horsetail
– 1 teaspoon brewer’s yeast
Crush the cooked lentils and add the other ingredients. Serve hot with your evening meal.
– 4 carrots
– half a celery root
– half a green cabbage
– 1 ounce (28 grams) of dried brown algae
– 2 handfuls of white beans
Cook the beans in a quart of water. In another pot, cook the vegetables in a quart and a half of salted water. Add the beans just before serving.
Recipe 3 (magnesium)
– 3 tablespoons of wheat flakes
– 3 tablespoons of buckwheat flakes
– 3 tablespoons of oat flakes
Soak the flakes in lukewarm water for an hour. Mix in the chopped tomatoes, parsley and onion and press into cakes. Bake without grease.
Recipe 4 (anti-stress)
– 2 ounces (50 grams) of horsetail
– 2 ounces (50 grams) of algae
– 1 ounce (25 grams) of crushed fenugreek seeds
– fish roe
Mix the plants. Use 1 tablespoon of the mixture per cup of water. Boil and filter. Drink a cup as a beverage alongside the fish roe, mixed with chopped parsley (morning and night).
Recipe 5 (rubidium)
– celery stalks
– mild onions
– olive oil
– cider vinegar
Prepare a salad with finely sliced beets, onions and celery, and season with olive oil and vinegar. Beets and celery are both rich in rubidium, an oligo-element that helps balance the nervous system.