Under stress, whether at work, study, or a relationship, eating habits change substantially. Some people lose their hunger when stressed, while others tend to overeat, most of the time fatty, sugary, and junk foods. Always blaming stress for making poor food choices is not the right approach. In fact, choosing the right foods will help stabilize your blood sugar levels and your emotional response. Good nutrition helps balance stress hormones, relieve stress, and improve your mood.

Here are 8 foods you can turn to when you are about to have enough that will soothe and calm you.

OATMEAL: Being a complex carbohydrate, oatmeal causes your brain to produce serotonin, a chemical that makes you feel good. Serotonin calms you down and makes you feel good. Oats are also rich in beta-glucan, which helps lower blood cholesterol levels and also helps control weight.

WALNUTS: Walnuts help replenish vitamin B stores that are depleted by stress. B vitamins help us manage the fight or flight response in stressful situations. The potassium in walnuts also helps keep blood pressure under control, which reduces stress on the heart.

SALMON: Eating salmon on a regular basis has been linked to a reduced risk of depression due to the omega 3 fatty acids present in it. It can reduce stress and anxiety in people when consumed even twice a week.

GREEN LEAF VEGETABLES: Green leafy vegetables contain folic acid that produces dopamine in your brain. Dopamine is involved in emotional regulation in the brain, which keeps you happy. Besides folate, the magnesium in leafy greens also helps keep us calm and good.

Seeds: Seeds such as sunflower seeds, flax seeds, watermelon seeds, etc. they have stress-reducing benefits. These little potencies are rich in magnesium which promotes a healthy nervous system. They are also full of tryptophan, which is an amino acid that helps in the production of serotonin that helps you feel calm.

AVOCADOAvocados are rich in stress-relieving B vitamins, vitamin C, and folate. They also contain potassium which naturally helps lower blood pressure. This makes them one of the best foods to relieve stress and anxiety.

MILK: Milk contains tryptophan, an essential amino acid precursor to the neurotransmitter serotonin. Serotonin is a “feel good” chemical known to promote relaxation and calm in a person. And milk that is taken with another carbohydrate will help in the absorption of tryptophan.

LENSES AND BEANS: Being stressed can be detrimental to the health of your nerves. Lentils and beans are rich in magnesium, folate, and potassium that help calm nerves, reduce anxiety, and promote brain health.

Researchers have found that consuming a diet of processed, sugary, and fatty foods increases the chances of stress and depression. Therefore, as a general rule of thumb, stay away from these foods if you are looking to improve your mood. Eating a healthy diet not only helps you maintain a healthy body weight, it also helps keep your mood in order.