Stress can impact your life in numerous ways, from disrupting sleep to changing appetite and creating a general sense of unease. This is due to stress causing your body’s endocrine and nervous system to go into overdrive. The longer you are under stress, the more negative effects you may experience, such as anxiety, mood swings, weight gain, fatigue, lowered immune function, and other health issues. Although stress is something many will encounter regularly, there are ways to minimize the effects. One way is to ensure you consume nutrients and beneficial compounds that support your brain.
Your brain is responsible for the outcome of stress, and it demands plenty of nutrients to carry out its activities. Even minor deficiencies can have a significant impact. To maintain your brain’s health, it’s essential to consume nutrient-dense whole food sources such as meat, poultry, seafood, eggs, nuts, seeds, fresh fruit, and vegetables.
Recent studies have identified two compounds, lutein and zeaxanthin, that may also help manage stress directly. These macular carotenoids are vital for supporting the health of your eyes and are now connected to brain health and stress hormone production.
In a study of healthy adults, one group was given a placebo, while the other groups received either 13 mg or 27 mg of lutein/zeaxanthin daily for 12-months. At six months, the supplement groups experienced significant improvements in psychological stress, lowered cortisol levels, and better overall emotional and physical health. Meanwhile, the placebo group saw increased cortisol levels.
Lutein and zeaxanthin are potent antioxidants and anti-inflammatory agents. They can deposit themselves directly into the brain’s neural tissues and affect stress-related hormones such as cortisol. As a result, they might help reduce stress levels and alleviate the effects of stress on the body.
The National Health and Nutrition Examination Survey revealed that Americans consume around 1.5 mg of lutein and zeaxanthin daily. While the body will use these low levels to reduce other types of oxidative and inflammatory damage, incorporating more of these compounds into your diet can deliver noticeable benefits.
To increase your daily dose of lutein and zeaxanthin, you can take supplements. The American Optometric Association estimates that around 10 mg/day of lutein and 2 mg/day of zeaxanthin are needed, although there is no set daily recommended intake.
Alternatively, you can boost your levels of lutein and zeaxanthin by consuming more foods rich in these compounds, such as leafy green vegetables. Here are some top sources of lutein and zeaxanthin:
- Spinach
- Kale
- Turnip greens
- Collards
- Dandelion greens
- Mustard greens
- Eggs
- Avocados
- Summer squash
- Corn
- Peas
- Winter squash
- Pumpkin
- Brussels sprouts
- Honeydew
- Mango
Incorporating these foods into your daily diet and taking lutein and zeaxanthin supplements can help support your brain health, regulate stress hormones, and boost your overall well-being.
