1. Blueberries

1. 蓝莓

The antioxidants present in blueberries are very effective in reducing stress levels. Blueberries also have vitamins E and C and essential minerals such as manganese and magnesium¹, which can help to relieve stress. Regular consumption of blueberries can also aid in dealing² with insomnia³, depression, and some other mood disorders⁴ that are considered as a result of stress. You may also eat blueberries as a snack or include them in a fruit salad or cottage cheese. Apart from blueberries, you can also eat cranberries⁵ to help to control stress.

蓝莓中的抗氧化剂对减压非常有效。蓝莓还含有维生素E和维生素C，以及锰、镁等重要矿物质，有助于减轻压力。经常吃蓝莓还可以缓解由于压力导致的失眠、抑郁以及其他情绪问题。你可以将蓝莓当作小零食或者放在水果沙拉或脱脂乳酸干酪中食用。除了蓝莓，你也可以吃些蔓越莓来缓解压力。

2. Milk

2. 牛奶

People who often drink milk are less stressed. A glass of skim milk gives your body a good amount of calcium⁶, protein, antioxidants, and vitamins A and D. These nutrients⁷ aid you in calming down and fighting free radicals⁸ released in your body whenever you are stressed. For a stress-busting breakfast, opt⁹ for a bowl of cereal made from whole grain with a glass of low-fat milk. In addition, consume a glass of lukewarm milk before going to sleep to have a sound sleep. If you are not a fan of milk, switch to consume milk products such as yogurt and cottage cheese.

经常喝牛奶的人压力比较小。一杯脱脂牛奶能为你的身体提供充足的钙、蛋白质、抗氧化剂和维生素A、D。这些营养物质能让你镇定下来，并对抗身体中因压力而释放的自由基。想要一份减压早餐，你只需一碗全谷物麦片加一杯低脂牛奶。此外，睡前喝一杯温牛奶能让你安然入睡。如果你不喜欢牛奶，可以选择乳制品，例如酸奶和脱脂乳酸干酪。