Under stress, be it work, study or a relationship, eating habits change substantially. Some people lose their hunger when under stress, while others tend to overeat, most often 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 mood.

Here are 8 foods to reach for when you’ve had enough that will soothe and calm you down.

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

WALNUTS: Walnuts help replenish B vitamin 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 in check, which reduces strain on the heart.

SALMON: Eating salmon regularly 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 eaten even twice a week.

GREEN LEAFY VEGETABLES: Green leafy vegetables contain folic acid which produces dopamine in the brain. Dopamine is involved in emotional regulation in the brain, which keeps you happy. In addition to folate, the magnesium in leafy greens also helps keep us calm and well.

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

avocados: Avocados 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.

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

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

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