Magnesium
It is the ultimate anti-stress.
Stress is one of the consequences of a magnesium deficiency, but it is also the cause if you consume too much of it. When stress occurs, adrenaline is secreted and thus promotes the elimination of magnesium from the cell through the urine.
Thus, a lack of magnesium increases fragility in the face of stress.
A sufficient intake allows to save cortisol and to better manage stress.
It is recommended to consume 300 mg of elemental magnesium per day (bisglycinate, citrate or glycerophosphate).
Foods rich in magnesium are found in fish and meat, avocados, bananas, brown rice, nuts, pumpkin seeds, sunflower seeds, sesame seeds, green leafy vegetables, lentils, whole grains.
Anti-inflammatory foods
Turmeric, cumin, cinnamon, rosemary, olive and rapeseed oil, fatty fish, lots of fiber, fruits and vegetables rich in polyphenols (artichokes, cabbage, broccoli,...), red fruits, crucifers, garlic, onions, cocoa, legumes,...
Vitamin C
Vitamin C nourishes the adrenal glands and strengthens immunity. Foods rich in vitamin C are: oranges, amla, grapefruit, kiwi, limes and berries.
Vitamins B1, B2, B5, B6 and B12