Research shows that spikes in stress hormones can trigger food cravings, especially for high-calorie carbohydrates. Managing your stress response through relaxation and exercise are the best ways to reduce hormone spikes, but your diet plays a role in combating common symptoms. When you feel stress rising, fill your plate with these nutritious foods.

Avocados — Avocados supply heart-healthy fat and potassium that help regulate the increase in blood pressure that occurs during stressful situations.

Berries — The vitamin C in berries has been found to control spikes in cortisol and lessen both the physical and mental signs of stress. Adequate vitamin C intake may also help you recover faster after a stressful event.

Cashews — Cashews are a source of zinc and the amino acid, tryptophan. Low levels of zinc are associated with anxiety and depression. Tryptophan is a precursor for serotonin, which helps regulate appetite, boost mood, and improve restful sleep.

Oatmeal — This whole grain is full of complex carbohydrates that also promote the production of serotonin.

Salmon — Salmon is rich in omega-3 fatty acids which have been linked to reduced levels of stress hormones.

Turkey — Like cashews, turkey supplies tryptophan which leads to the production of serotonin.

Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.