Food affects not just your body but also your mind. A balanced diet – by keeping you physically healthy and disease-free – can influence a positive outlook. But even more, certain components in your food actually help you fight stress. Find out what these are:

Proteins
Proteins are the body’s essential building blocks. They build and repair muscles and tissues and preserve physical capacity thereby warding off stress. Amino acids such as tryptophan also support the production of serotonin, the brain’s natural mood enhancer. Sources of proteins include foods such as beans, pulses, soya beans, eggs, milk, cheese, fish, chicken and meat.

Carbohydrates
Carbohydrates, when consumed in an unrefined form, boost energy levels. They regulate sugar levels and cause the release of serotonin. Good sources of carbohydrates include whole grain breads and pasta, brown rice, potatoes, sweet potatoes, vegetables such as broccoli, and fruits such as oranges.

Potassium
Potassium plays a role in the reduction of high blood pressure and therefore keeps you equipped to fight stress. Corn, potatoes, avocados, natural yogurt, chicken and bananas are rich sources of potassium.

Iron
Iron, present in the hemoglobin in red blood cells, supplies oxygen from the lungs to different parts of the body. Its deficiency leads to fatigue and weakens the body’s capacity to respond to stress. Eating iron rich foods such as eggs, lean meat, dried fruits, wholegrain cereals, peas or potatoes can thus help you to cope with stress.

Water
Adequate fluid in the body is required to support normal functioning. Even a mild state of dehydration leads to increase in heart rate, confusion and weakness. Drinking adequate water through the day will keep you refreshed and energetic.

Choosing healthy cooking methods, such as steaming, roasting or stir frying (rather than deep frying) and restricting the use of salt, preservatives and colors can improve your capacity to beat stress.

Here are specific stress busters you must include in your diet: