Vegetables

According to Very Well Health, eating vegetables for dinner helps reduce stress by providing numerous vitamins, minerals, and antioxidants. Broccoli, pumpkin, carrots, and sweet potatoes contain magnesium, potassium, folate, and vitamin C. These nutrients support the production of neurotransmitters linked to feelings of relaxation. The fiber in vegetables also helps stabilize blood sugar. A dinner rich in vegetables is often light, easy to digest, and improves mood.

Eggs

Eggs also contain B vitamins, which support energy metabolism and help the body recover after a day's work. This food also contains tryptophan, an amino acid involved in producing serotonin and melatonin, two substances linked to feelings of relaxation and sleep. Choline in eggs also contributes to maintaining normal brain and nervous system function.

When eggs are combined with green vegetables or whole grains for dinner, the body receives balanced nutrition, promoting satiety and reducing late-night hunger.

Eggs are rich in nutrients that can help relax the mind. *Photo: Bui Thuy*

Fatty Fish

Omega-3-rich foods like salmon, mackerel, and sardines can help the brain relax and reduce feelings of stress by supporting nerve cell activity. DHA, an important form of omega-3, is a structural component of brain cell membranes, helping nerve signals transmit efficiently.

Meanwhile, EPA helps reduce inflammatory responses, contributing to mood regulation. Adequate omega-3 intake also helps maintain the balance of neurotransmitters like serotonin and dopamine, thereby improving emotions and reducing mental fatigue.

Bananas

Bananas are rich in vitamin B6, essential for producing serotonin and melatonin, which regulate mood and create a sense of relaxation. This fruit also contains magnesium and potassium, which help maintain normal muscle and nerve function, reducing fatigue after a long day. Bananas also provide fiber, contributing to blood sugar stability. According to Eating Well, eating one banana in the evening can promote good sleep and prevent bloating.

Oats

Oats can help relax the mind due to their complex carbohydrates, fiber, vitamins, and minerals beneficial for the nervous system. This food also provides magnesium and B vitamins, nutrients essential for normal brain function and energy metabolism, helping to reduce feelings of fatigue.

Le Nguyen (Compiled)