Stress-busting snacks: food for the nerves

snacks gegen stress

During periods of stress, it is especially important to eat a balanced diet. Some foods are particularly suitable ‘comfort foods’. Today we show you which snacks can help to alleviate stress.

If the body is under too much pressure it draws on its reserves. This is precisely when it is most important to eat regular meals and the right food. Above all, you should focus on food that contains plenty of B vitamins, magnesium and potassium. These have a particularly positive effect on the nervous system and blood pressure and help to keep you calm and relaxed in stressful situations.

The best stress-busting snacks


Walnuts, pistachios and hazelnuts are just some of the nuts that are rich in B vitamins, vitamin E, potassium and magnesium. Walnuts in particular also contain valuable plant-based Omega 3 fatty acids, which have a positive effect on our heart health. Snacking on nuts in times of stress regulates the heartbeat and stabilises blood pressure and is generally good for the nervous system.


In addition to B vitamins and potassium, bananas also provide a lot of magnesium. This mineral affects the production of stress hormones, such as cortisol, and can prevent excess levels occurring, which helps if you are feeling very stressed and tense. When things are hectic, bananas provide the necessary energy and help to relax muscles.

Rolled oats

Cereals provide valuable protein, iron, zinc, magnesium and plenty of vitamin B 1, quite simply the ‘nerve vitamin’. It can have a positive effect on memory and concentration, which can make us more resilient. A good meal option at times of stress: rolled oats with nuts and bananas!


This creamy green fruit not only provides B vitamins and magnesium but also plenty of potassium. This mineral is vital for the correct functioning of nerves. Potassium strengthens the nerves and the heart. Vitamin B 6 promotes sound sleep and thus ensures the necessary relaxation. Avocados give us the energy we need at hectic moments. Try this superfruit in this delicious avocado banana mousse dessert – a perfect stress-busting snack.

Tip: In addition to eating the right foods to counter stress, it is also important to get enough exercise, for example by taking a walk outdoors in nature.

Enjoy your snacks and stay relaxed!

Your Dole Team




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