Nutrition
3 min read
Ingest Emotions Triggered by Stress!
Julia Wójcik
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Diets Premium Medical Expert • 18.03.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| CLINICAL KNOWLEDGE MAGAZINE Nutrition | min read 3 min |
| Diets Premium Medical Expert Julia Wójcik | Scientifically reviewed by a clinical dietitian 18.03.2026 |
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Key Takeaways
Stress is not merely a mental state, but is also associated with a series of hormonal changes in the body, such as elevated cortisol, noradrenaline, and adrenaline levels.
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For the purposes of this Regulation, the designation 'Cortisol hormone' shall apply:
There are many causes of stress - someone may have professional or personal difficulties, excessive activity, unhealthy diet, excessive caffeine, toxins, illnesses, and overexertion negatively affect the body. A persistently elevated cortisol level can lead to hypertension, a weakened immune system, impaired thyroid function, accumulation of fatty tissue around the internal organs (so-called abdominal obesity), and inhibition of serotonin synthesis, the hormone of happiness. However, nutrition can have a calming effect on the person. A high cortisol level with a low serotonin level often increases the desire for carbohydrates. People usually then reach for sweets and unhealthy snacks. This form of relief does not bring any benefits other than weight gain and a guilty conscience. However, there are products that are rich in amino acids, vitamins, and minerals that protect against excessive stress and also alleviate it.
Fight against depression
Deficiencies in serotonin have been identified in individuals with depressive disorders. It is synthesized from the amino acid tryptophan using B vitamins and magnesium. Direct intake of serotonin does not impact the nervous system as it cannot cross the blood-brain barrier, whereas consumption of products containing high amounts of tryptophan, which is an exogenous amino acid, increases its synthesis and reduces the sensation of tension. Protein-rich products such as meat, fish, or dairy products are an obvious choice, however, other amino acids present in these foods inhibit the absorption of tryptophan.
Tryptophan sources - products beneficial in fighting stress
A better choice are products enriched with carbohydrates or fats that are rich in tryptophan - cocoa, nuts, bananas, dates, or oatmeal. Chocolate indeed has a soothing effect, but it is better to choose dark chocolate (with the highest possible cocoa content) or use raw cocoa beans. They contain large amounts of tryptophan, magnesium that acts like a neurotransmitter on the nervous system, and antioxidants that protect against stress within the body's cells. Part of the tryptophan is used to produce melatonin, which regulates the natural daily rhythm.
Green Fortitude
Health-promoting vegetables such as asparagus, spinach, legumes, and broccoli contain folic acid. Folic acid regulates the growth and function of all cells, including the synthesis of neurotransmitters like serotonin, dopamine, and noradrenaline. Dopamine is responsible for stimulation and the sensation of euphoria, promoting optimism. Folic acid also aids in the removal of homocysteine, which influences the process of atherosclerosis. Vegetables are also a source of B-group vitamins, which also participate in the synthesis of these hormones and contribute positively to metabolism regulation. Antioxidants combat free radicals, which are a primary cause of oxidative stress. Their production is amplified through contact with toxins, during physical exertion, and after consuming unhealthy food. Therefore, providing natural antioxidants is crucial, with vitamins A, E, and C, as well as selenium, being the most effective.
Magnesium
Magnesium plays a role in the proper operation of the nervous system. An insufficient quantity of this element in the body can result in concentration difficulties, emotional instability, irritability, and cause depressive states. Aside from the previously mentioned cocoa, sources of magnesium also include millet, pumpkin seeds, sunflower seeds, avocado, and legumes.
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Julia Wójcik
Diets Premium Medical Expert
Member of the Diets Premium clinical editorial board. Specializes in medical diet therapy, metabolic health, and nutritional planning.
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