It is impossible to avoid all stressors as you go through life, but it is possible to minimize them. Stress, at times, can heighten your senses and better equip you for the situation at hand. Chronic stress, however, can negatively impact your mental and physical health in several ways, such as increasing your risk of anxiety, depression, and even heart disease. 

Believe it or not, the foods you eat have a powerful influence on your mental health. According to many studies, prioritizing foods with certain nutrients can help improve your mood and may even reduce stress, anxiety, and symptoms of depression. If you regularly battle with feelings of stress and need help regulating levels, focus on the following nutritious and stress-reducing foods. 

Berries

Rich in antioxidants and anti-inflammatory compounds, berries should be a mainstay in everyone’s diet. They contain essential vitamins and minerals, some of which are involved with mood regulation, stress response, and cognitive function. One study from 2022 monitored the mental health of participants in relation to their fruit intake. Compared to those with the lowest fruit intake, the participants with the highest fruit intake had 16%, 25%, and 27% lower odds for lack of joy, worries, and tension, respectively. Diets rich in berries have also been linked to higher levels of optimism. 

Leafy Greens

Leafy greens and cruciferous vegetables are loaded with stress-reducing plant compounds, including carotenoids, magnesium, and vitamin C. Great examples of these vegetables include Swiss chard, spinach, kale, broccoli, cauliflower, cabbage, arugula, romaine lettuce, and Brussels sprouts. Many dark, leafy greens contain magnesium, which plays an integral role in the body’s stress response. Insufficient amounts of magnesium in the body can impact your ability to deal with stress. Stress can actually increase magnesium loss via urine, which increases the risk of magnesium deficiency. Eating more magnesium-rich foods, such as leafy greens and cruciferous vegetables, can increase magnesium levels and may help reduce stress. 

Avocados

Speaking of magnesium, avocados are also great sources. They also contain a lot of fiber, which works to decrease inflammation in the body, which may help lower stress levels. According to research, people under high stress have exhibited higher levels of inflammatory markers. Eating more fiber-rich foods may help reduce inflammation in the body, which may alleviate stress. A 2021 study of over 3,000 people found that eating more fiber reduced the risk of psychological distress and anxiety. A seven-ounce avocado contains 13.5 grams of fiber, which fulfills 48% of the recommended daily intake (RDI).

Matcha

Matcha lattes have surged to popularity within recent years, but let’s just leave the milk out of the equation for a moment. This powdered green tea contains a lot of mood-boosting and stress-regulating properties. Researchers note that the L-theanine in matcha has anti-anxiety and stress-reducing effects. L-theanine is an amino acid that acts on the central nervous system, influencing receptors in the brain to help reduce stress and anxiety symptoms. For example, L-theanine works to reduce the release of the excitatory neurotransmitter glutamate, which increases the release of GABA. A 2019 study found that participants who consumed cookies containing 4.5 grams of matcha per day for 15 days had significant reductions in the activity of certain stress markers. 

Apples, Pears, And Citrus Fruits

Not every fruit helps to regulate stress levels, but a 2022 study found that increasing intake of bananas, oranges and other citrus fruits, apples, and pears contributed to lower stress levels. In fact, each of those fruits lowered the risk of having high perceived stress. Researchers suggest that the high concentration of minerals, vitamins, and phytochemicals found in those fruits contribute to the stress-reducing properties. More research is necessary on this matter.

Hemp Seeds

Similar to avocados and leafy greens, hemp seeds are rich in magnesium, with a three-tablespoon serving covering 50% of the RDI of magnesium. Hemp seeds also provide omega-3 fatty acids and zinc, another nutrient involved in stress response. Low zinc levels can affect your mood and have been linked to anxiety symptoms. Zinc may reduce anxiety and stress by acting on GABA and glutamate, among other neurotransmitters. Low levels of GABA and glutamate may result from low zinc levels, all of which worsen anxiety. A 2023 review of nine studies found that people with anxiety exhibited lower levels of zinc in their blood compared to people without anxiety.

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A dish doesn’t always have to be complex or difficult to make in order for it to taste amazing. This easy peasy cheesy dehydrated broccoli fits that description. The hardest part of recipes is waiting the 10-12 hours that it takes to dehydrate. Yes, lovely people, dehydrating takes that long, but we promise that the juice is worth the squeeze. All you have to do is put the broccoli in the dehydrator in the morning and they’ll be ready by dinnertime!

These dehydrated cheese broccoli bites make for a great, healthy snack. It’s so much better and more enjoyable to eat these as opposed to raw broccoli florets. The reason for that is due to the sauce, in which you toss the broccoli prior to dehydrating the florets. The sauce has a cheesy quality because of the nutritional yeast, but it also has salty and sweet notes from the coconut aminos. The hemp seeds provide protein and fiber, but you can opt to use cashews if you have them on hand. Alternatively, leave out the hemp seeds or cashews completely! What these ingredients do is help thicken the sauce, but the majority of the flavor comes from the other ingredients.

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Spiralized zucchini noodles with raw vegan pesto is a refreshing, light, flavorful entree for all of our cleansers. For this dish, you abandon regular pasta and transform nutrient-dense zucchini into noodles, or zoodles. If you don’t have a spiralizer, you can always use a peeler to make zucchini ribbons, which are reminiscent of papparadelle noodles

You can’t have zucchini pasta without zucchini, but the true star of this recipe is the raw vegan pesto. Made with fresh basil, garlic, raw pine nuts, raw walnuts, and raw hemp seeds, this pesto is replete with healthy fats, protein, vitamins, and minerals. If you don’t use parmesan cheese, how do you achieve that cheesy flavor in raw vegan pesto? The hemp seeds provide slightly nutty and salty flavor that is akin to parmesan cheese. If you feel that your pesto lacks that cheesy flavor you know and love, feel free to add a tablespoon of nutritional yeast.

To liven up this entree, you toss in halved cherry tomatoes. The tomatoes bring a sweetly tart flavor to the dish that pairs beautifully with pesto and provides a balance to herby basil flavor. Tomatoes and basil just work like magic together! The result is a light and refreshing zucchini pasta entree that is bursts with vibrant flavors from the combination of fresh ingredients. It is a fantastic option for those following a raw vegan, as it filling, nutrient-dense, and a departure from salads and smoothies.

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No dairy, no problem. Say hello to your new favorite raw vegan condiment for salads, zoodle dishes, soups, and whatever else you can think of. Raw vegan hemp seed parmesan cheese is made by pulsing raw hemp seeds, nutritional yeast, and other of herbs and spices together in a food processor. This non-dairy cheese alternative exhibits that signature cheesy, nutty flavor that real parmesan offers. That makes this an extremely popular choice among vegans and raw vegans alike. It’s a great source of protein, healthy fats, and essential minerals, too!

Hemp seeds, or hemp hearts, contain a lot of health fats, specifically omega-3 and omega-6 fatty acids. These healthy fats play a role in improving brain function, heart health, and inflammation reduction. In fact, studies show that hemp seeds contain dietary fiber, which aids healthy digestion and weight management. Fiber works to regulate blood sugar levels, bowel movements, and aids in promoting feelings of fullness. Hemp seeds are also excellent sources of protein, providing all nine essential amino acids that the body cannot produce on its own.

The good news about this recipe is that it is very difficult to mess up. You don’t need to remember too many things, except for the fact that you don’t want to over-blend the ingredients. Everything should break down and come together in about 15 pulses. If you over-blend the ingredients, you will end up with flavored hemp seed butter, which is not the outcome you want. If you try the raw vegan parmesan and want to add more seasonings, go for it!

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Sometimes, you just need a recipe that has simple, pure ingredients that boast big flavors. You need to let honest, healthy ingredients shine, and that’s exactly what this pudding does. Blend together bananas, mixed berries, homemade almond milk, maple syrup, hemp seeds, and chia seeds and there you have your pudding. It is creamy, cool, naturally sweet, and loaded with healthy fats, protein, and fiber. Plus, it is undeniably satisfying and easy to make.

This banana berry hemp seed pudding is the perfect breakfast, snack, or dessert to enjoy while adhering to a raw vegan diet. Not only does it satisfy your sweet tooth, but it also fills you up, so you don’t need to eat an entire bowl to feel satiated. A small cup will do you right! You can attribute this pudding’s ability to fill you up to the hemp seeds and chia seeds. Both of these seeds are naturally rich in fiber, healthy fats, and lots of protein, all of which fill you up.

Hemp seeds, or hemp hearts, contain high amounts of arginine, an amino acid that produces nitric oxide in the body. Nitric oxide is a gas molecule that causes blood vessels to dilate and relax, which helps to lower blood pressure. A large study that consisted of over 13,000 people observed that increased arginine intake helped reduce C-reactive protein (CRP), an inflammatory marker linked to heart disease. Additionally, the gamma-linolenic acid in hemp seeds works to reduce inflammation.

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Sweet and savory, creamy and filled with nutrients, this golden turmeric salad dressing is about to be a staple in your dressing rotation. What sets this dressing apart from the rest is the use of the entire lemon fruit. You aren’t just juicing half a lemon and adding it to the blender. Once you remove the seeds and skin, you blend the fruit with the rest of the dressing ingredients. It’s truly a game changer for dressings and brings the zesty citrus flavor to forefront.

Turmeric is an amazing spice that you typically see in wellness shots or curries. Not only is it an amazing spice that exhibits wonderful color, but it also offers many health properties. The primary compound responsible for turmeric’s health properties is curcumin. Researchers note that curcumin offers anti-inflammatory properties that may improve brain, lung, immune, and immune function. Not to mention, several studies indicate that curcumin may even help fight cancer!

The ingredient you may be surprised to see in this dressing is hemp seeds. These nutritional superstars are complete protein sources, meaning they have all 20 amino acids, nine essential and two semi-essential amino acids. Hemp seeds have the highest amount of Edestin protein in the world. The body cannot produce these amino acids on its own, so you have to obtain them via food sources. Additionally, hemp seeds are naturally rich in omega-3 fatty acids and fiber. That makes this dressing a nutritional powerhouse!

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The time has come to make some fluffy, smooth, skin-firming body cream! While it won’t turn your flab into fab, it may help you maintain tight skin during your weight loss journey. The ingredients in this body cream, which is more like a body butter, are 100% natural and work to nourish the skin. 

One thing to know about this body cream is that it is slightly greasy, even though the skin can easily absorb the ingredients. The shea butter tends to leave a little shine, though, making your skin glisten in the sun. A little greasiness aside, you may want to accompany the use of this body cream with some dry brushing. If you haven’t started dry brushing, it’s a great way to boost circulation and even out skin tone. Click here to learn more about dry brushing and continue reading to learn how this body cream can help tighten your skin. 

Camellia Oil

Perhaps the unsung hero of skin care, camellia oil is naturally rich in omega 3 fatty acids and antioxidants. From boosting hydration to reducing stretch marks, this oil does wonders for your skin. Camellia oil works to restore the skin’s elasticity, while simultaneously tightening and toning the skin. It may also help diminish visible fine lines and wrinkles to keep your skin looking youthful. 

Mango Butter

In India, the mango is considered the “king of fruits” because it is the source of the emollient mango butter. The primary chemical constituents of mango butter are oleic acid, stearic, acid, palmitic acid, linoleic acid, and vitamins A, C, and E. Together these nutrients work to maintain softness and suppleness, while also reducing the signs of premature aging. Mango butter’s emollience also boosts skin elasticity, which makes the skin look firmer and smoother. 

Shea Butter

Shea butter is the fat extracted from the nut of the shea tree. It has been used in cosmetic applications for centuries because of the high concentration of vitamins and fatty acids. Shea butter contains vitamin A, which works to nourish the skin and help fight early signs of aging. Additionally, shea butter encourages collagen production, keeping your skin nice and firm. It also contains vitamin F (a mixture of two essential fatty acids), which keeps the skin hydrated and soft; thus, helping your skin maintain its elasticity. 

Hemp Seed Oil

This light green oil comes from the cold-pressing of hemp seeds. Fear not, because hemp seeds don’t contain the active ingredient that causes psychotropic reactions in the brain. It is a standardized oil that almost everyone can use. In addition to softening the skin, hemp seed oil forms a protective barrier on the skin, preventing it from losing moisture. It does this because hemp seed oil is a humectant, which draws environmental moisture to the skin. Hemp seed oil may also firm and tighten the skin, contributing to a more beautiful complexion. 

DIY Skin Firming Body Cream

Ingredients:

• 50 grams mango butter
• 40 grams shea butter
• 10 grams camellia oil
• 5 grams hemp seed oil
• 5 drops each: patchouli, geranium, and bergamot essential oil
• 4 drops vitamin E oil

Instructions:

• Prepare a water bath by adding about one inch of water to a wide pan. Bring the water to a low simmer over medium-low heat. 
• Add the mango and shea butters to a heat-safe glass measuring cup and place the cup into the pan with the water. Remove the glass cup from the pan once the butters are thoroughly melted. Give the melted butters a quick whisk to combine. 
• Allow the mixture to cool down completely before adding it to a bowl along with the camellia and hemp seed oils. Use an electric mixer to whip the ingredients into a fluffy cream that resembles frosting. You’re not done yet, though. 
• Whip for a few more minutes and then place it in the fridge for two minutes. Remove from the fridge and whip for another few minutes before placing it in the fridge again.
• Remove from the fridge once more, add the essential oils, and whip again. Transfer the mixture to your container/jar of choice and use when ready.

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There are those who like to indulge in the occasional cinnamon roll, and then there are those who need to have one a week. A cinnamon roll is an incredibly sugary treat that is calorically dense, so eating one on a regular basis is not the best idea, especially if you want to watch your waistline. You can, however, use healthier ingredients that achieve the same flavor profile as a classic cinnamon roll. Will it be exactly the same? No, but you’ll have a much healthier recipe that contains fiber, healthy fats, plant protein, and micronutrients.

The great thing about this smoothie, besides the fact that it tastes like a cinnamon roll, is that it is rich in plant protein, fiber, and healthy fats. Hemp seeds offer a nutty flavor and are great sources of omega-3 fatty acids, fiber, and plant-based protein. Similarly, raw almond butter is rich in healthy fats, fiber, and protein. Providing a nutty flavor, almond butter also works to thicken the smoothie, making it creamy just like the banana, another ingredient that is rich in fiber.

If you have allergies and want to switch things up in this smoothie, you can absolutely do that! Use raw cashew butter in place of raw almond butter, or use one cup of cauliflower in place of banana. Just so you know, using cauliflower won’t achieve the same level of sweetness. You can also use ground flaxseed in place of hemp seeds and it will be just as delicious. Now, let’s make this smoothie.

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Is fall your favorite season? Sweater weather is here and so are fall flavors, including lots of pumpkin- and apple-inspired dishes. Something about fall puts you in a better, more optimistic mood. There is something special about those crisp mornings and the ability to start enjoying hotter food. But colder weather doesn’t mean that you have to completely forget about smoothies, especially when they taste as good as this fall-inspired creation.

This smoothie does call for a few more ingredients than your average blended creation, but it’s because it is a fall creation. Maybe we are trying to make the smoothie version of apple pie, and maybe we aren’t. We will leave it up to you to decide that. Leave a comment below to let us know what this smoothie reminds you of. If it doesn’t remind of you of a signature fall dessert, we can only hope that it impresses your taste buds. That is the goal with every recipe we post!

It’s not every day that you get a smoothie recipe that really fills you up in the morning. The almond butter, hemp seeds, and chia seeds provide an assortment of nutritious, including omega-3 fatty acids, fiber, protein, magnesium, and more. All of these nutrients help to keep you full until lunch time, so there won’t be unnecessary or unhealthy snacking.

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One of the best ways to start your day, besides drinking a glass of water, is to flood the body with nutrients. An easy way to do this is to drink a smoothie for breakfast. A fruit smoothie is tasty, but can contain too much sugar, which is why it’s ideal to evenly balance fruits and vegetables in your smoothie. Spinach is and excellent green to add to smoothies, but you should change up your leafy greens. Diversity in diet is a beautiful thing and switching up leafy greens is an easy way to incorporate new nutrients.

Kale does exhibit a stronger, slightly more bitter flavor profile than spinach, but the banana, mango, and lime juice work to balance that flavor. We can promise you that there are so many other flavors in this smoothie that you won’t be bombarded by bitter kale. In fact, you may not taste it at all! In addition to a balanced flavor profile, this smoothie also contains lots of protein and healthy fats. The fats come from four ingredients: avocados, chia seeds, hemp seeds, and homemade almond milk. While hemp seeds and chia seeds are great options, you can use other substitutes if they aren’t available to you. Great substitutes for these two ingredients include flax seeds or pumpkin seeds.

In regards to using fresh or frozen ingredients, that is entirely up to you. We encourage you to freeze the banana and mango chunks overnight to give the smoothie texture. If you don’t want to freeze your ingredients, you can always add your desired amount of ice to the smoothie. The frozen fruits or ice work to give the smoothie that signature chill and slushy consistency. Let us know what you end up doing and if you like the smoothie in the comments below.

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