Nerve food: The 5 best foods to combat stress

The to-do list keeps growing, and the calendar is filling up – our daily lives are marked by hustle and stress. When something unexpected happens or things don't go as planned, our nerves are quickly frayed. There's usually no time left for peace and relaxation. One thing that often falls by the wayside: A balanced diet. Instead, people turn to comfort foods like chocolate and snacks for short-term relief. But proper nutrition can actually help calm the nerves and restore inner peace. We’ll show you which foods help prevent stress and provide your nervous system with all the essential nutrients. That way, you can stay focused even in stressful situations.

1. Sweets as comfort food?
2. Does chocolate make you happy?
3. Low-carb diets and their effect on concentration
4. Brain food: Which vitamins and minerals support strong nerves?
5. Comfort food: Anti-stress remedies from your kitchen
6. Power foods: These 5 foods are great for your nerves

Sweets as comfort food?

Chocolate and sweets are beloved companions in stressful times. But as brain food, they’re not ideal due to their high sugar content. While they may provide a temporary feel-good boost or energy kick, the large sugar spike causes a surge in insulin. This leads to a quick drop in blood sugar and a craving for the next candy bar.

Our brain relies on a steady supply of glucose. It uses about 140 g of glucose daily, which accounts for approximately 75% of the total glucose used by the body, even though the brain only makes up around 2% of body weight. In stressful situations, demand increases, and the brain constantly seeks its next sugar fix. That’s why it’s important to provide the brain with a steady source of energy. Complex carbohydrates from whole grains (e.g., whole-grain bread or oats) enter the bloodstream more slowly and don’t cause blood sugar to spike as quickly as refined sugars do. This ensures a longer-lasting energy supply for the brain, helps prevent fluctuations in blood sugar, and provides essential nutrients. You'll feel more focused and balanced.

Does chocolate make you happy?

Chocolate is considered a “happy food.” This is attributed to serotonin or its precursor, the amino acid tryptophan. The so-called "happiness hormone" serotonin lifts our mood and reduces negative emotions. Serotonin is made from tryptophan, which we primarily consume through protein-rich foods. Although chocolate contains tryptophan, the amount is quite low compared to other foods. More often, the joy of eating chocolate is linked to positive childhood memories. So while chocolate can indeed lift your spirits, the happiness likely stems more from good associations than from its ingredients.

If you want to do something good for your mind and body, opt for dark chocolate or cacao nibs. They contain significantly more health-promoting compounds (e.g., polyphenols, which protect blood vessels) and can be enjoyed in moderation without guilt.

Low-carb diets and their effect on concentration

Anyone who’s tried a low-carb or keto diet knows the feeling: by day three, concentration wanes and bad moods set in. This happens because the brain is missing glucose, its primary energy source. In these "emergency" situations, the brain can switch to using ketone bodies for energy, but this transition takes a few days. During this time, it’s common to experience mental fog and difficulty focusing.

Brain food: Which micro- and macronutrients support strong nerves?

Micronutrients and macronutrients

Micronutrients for strong nerves

The B-vitamins are considered the most important when it comes to processing nerve stimuli. Vitamin B1 (thiamine), B2 (riboflavin), B6 (pyridoxine), B12 (cobalamin), niacin (vitamin B3), and biotin (vitamin B7) all contribute to the normal function of the nervous system. Vitamin B12, for example, plays a key role in the regeneration and formation of nerve fiber sheaths. Pantothenic acid (vitamin B5) is important for mental performance. Minerals like magnesium, calcium, and potassium also support nervous system function. Calcium, for instance, is essential for the transmission of nerve signals.

Folic acid, iron, and vitamin B12 also help reduce fatigue, as they are involved in red blood cell production and oxygen transport in the blood.

During stressful times, antioxidants are especially important as they protect our cells from oxidative stress. These include vitamins C and E, as well as selenium and zinc.

Macronutrients for strong nerves

Macronutrients are also essential for our nervous system. In addition to carbohydrates and essential fatty acids, protein is vital. Protein supplies us with amino acids – the building blocks of body proteins. Regeneration and repair processes can only occur if there is an adequate supply. Amino acids are also precursors for neurotransmitters and hormones. As mentioned, tryptophan is a precursor to serotonin and also to melatonin, the "sleep hormone." The essential amino acid phenylalanine is a precursor to the neurotransmitter dopamine. Glutamine is needed to make the neurotransmitter gamma-aminobutyric acid (GABA).

Essential amino acids

Some amino acids cannot be produced by the body – these are called essential amino acids. These 8 amino acids must be obtained through food. Therefore, the quality (biological value) of dietary protein is just as important as the quantity. You can learn more about essential amino acids and their functions here.

Comfort food: Anti-stress remedies from your kitchen

We’ve already learned a few key points about comfort food. Complex carbohydrates should be prioritized, and an adequate intake of micronutrients and protein is essential. You should also focus on healthy plant-based fats (plant oils, nuts, avocados). For the brain, the long-chain omega-3 fatty acids EPA and DHA are especially important. Since plant-based foods contain little of these (except for algae), it’s recommended to supplement omega-3s or increase intake of their precursor ALA (alpha-linolenic acid).

In general: The more balanced and colorful your diet, the better. Fruits and vegetables are especially important as they contain not only vitamins and minerals but also beneficial phytonutrients. Adequate hydration is also essential for brain and nerve function – aim for 1.5 to 2 liters of water or unsweetened tea per day.

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If you want to specifically support your brain and nervous system, we recommend our Brainfood capsules containing B vitamins, trace elements, as well as turmeric, ginkgo, and ginseng extracts.

Brainfood Capsules

Power Foods: These 6 foods are great for your nerves

Certain foods are especially helpful for your nervous system in stressful times. The following six power foods are the perfect comfort food. Try to include them in your daily diet.

Oats

A bowl of muesli with oats is the ideal start to a stressful day. These small powerhouses provide complex carbohydrates and essential B-vitamins (like B1 and niacin), preparing you for the challenges ahead.

Nuts and seeds

Although nuts are high in calories, they’re also rich in valuable nutrients. A handful of nuts a day is perfect for supporting your nerves. In addition to important minerals (like magnesium and potassium), nuts and seeds also contain vitamins (like E and B-vitamins), essential fatty acids, and the amino acid tryptophan. Due to their high ALA content, walnuts and flaxseeds are especially recommended. Nuts also make a great on-the-go snack.

Legumes

Legumes not only supply valuable protein but also B-vitamins and minerals. Peas, beans, chickpeas, and lentils contain B-vitamins, iron, magnesium, zinc, and other health-promoting plant compounds – great for keeping calm in stressful times.

Green vegetables

Green vegetables like spinach or kale are packed with nutrients and phytonutrients. Iron, magnesium, potassium, calcium, vitamin C, and B-vitamins – green veggies are rich in micronutrients and should be a regular part of your diet.

Bananas

Bananas are a great food for your nerves. These yellow fruits are an ideal energy source and provide magnesium, potassium, folic acid, and vitamin B6 – a healthy alternative to candy and perfect for on the go.

Spices for strong nerves

Many spices are also used as medicinal herbs and can help calm the nerves. Turmeric, black pepper, and ginger are said to have protective effects on the nervous system. Plus, spices are rich in antioxidant compounds.