14 Natural Caffeine-Free Choices to Help Mellow You Out!

If stress has you down or anxiety has you frazzled, it’s time to push the worries (and energy drinks!) away and take a peek into your diet lately. How much caffeine have you been having lately, friends? Caffeine is a natural stimulant that’s helpful sometimes, when from the right sources (coffee, tea), and when consumed in moderation. However, as you know, relying on caffeine all day isn’t the best option for your health or your stress levels. Excess caffeine not only makes you crash later on when it leaves your system, but can also make you downright moody and mean!

Caffeine withdrawal is like putting your body in panic mode. This makes your insulin skyrocket, which makes anxiety worse. A cup or two of coffee or tea during the day is one thing, but drinking caffeinated beverages all day is another story. Though it’s easy to use caffeine to deal stressful issues, consider going for some other choices that can help mellow you out. These aren’t just delicious and easy to use, but they also contain special nutrients to balance your mood, reduce tension and stress, and keep you healthy in other ways too!

1. Maca

The Peruvian superfood everyone’s talking about is definitely one of the best for your mood of all. Maca is a fantastic source of amino acids, which help to balance brain chemistry, aid in focus, and reduce stress. They help provide a natural calm sensation throughout the body, along with supply ample protein. Maca contains 19 of the 20 amino acids, and it’s known as a natural adaptogen to help you cope with stress. You can use maca easily in a smoothie, or even stir some into your oatmeal, or include them in a natural energy bar recipe. Just a teaspoon a day is all it takes!

2. Leafy Greens

Magnesium is a key nutrient to fight stress, and leafy greens are one of the best sources of this vital mineral. Leafy greens are also the best source of plant-based calcium, which is important for managing anxiety and providing a sense of calm to the body. Some of the most magnesium and calcium rich choices include: kale, spinach, collards, and Swiss chard. Use leafy greens to make everything from salads to smoothies, and even wraps, stews, and soups.

3. Sweet Potatoes

Sweet potatoes boast a large dose of nutrition, including potassium and Vitamin B6, two nutrients that reduce high blood pressure that comes from being stressed. Sweet potatoes are also a good source of tryptophan, the amino acid that serves as a precursor to serotonin in the body. Serotonin helps elevate your mood, which makes anxiety dissipate quickly. Vitamin B6 also helps reduce anxiety and can help you rest when you’re feeling tense as well. Lastly, sweet potatoes also contain magnesium and Vitamin C, which fights stress further. Try 10 new ways to use sweet potatoes instead of just baking with them (though that’s delicious too!)

4. Bananas

Bananas pack a serious punch of magnesium, Vitamin B6, and potassium. Their natural sugars also digest slowly thanks to the fruit’s starchy fiber content, so they won’t spike your blood sugar. Bananas are one of the best foods to reduce your blood pressure and can help protect your heart as a result. High stress is extremely harmful to your body, but eating healthful foods rich in potassium and magnesium, is one of the best ways to conquer stress naturally.

5. Broccoli

Broccoli is another great source of Vitamin B6, calcium, along with a little protein. Sometimes, low blood sugar can cause stress, and natural sources of plant-based protein are sure to help quickly, thanks to their amino acid profile. Though broccoli isn’t a complete protein, it is one of the highest vegetable sources, containing 4 grams in just 1/2 cup. Check out these 10 (non-boring) ways to use broccoli if you’re in a rut with this amazing veggie.

6. Celery

Celery is rich in potassium, sodium, and magnesium, and one of the best foods to fight high blood pressure. It balances electrolytes in the body and also provides a satisfying crunch. Many people find they crave salty chips when they’re stressed, but this could possibly just be the body calling out for some magnesium (which is naturally found in salt.) So put the salty, fried potato chips away and have some celery dipped into some delicious Mason Jar Salsa or hummus. Cravings gone and anxiety at bay – just like that!

7. Berries

Berries are a wealth of antioxidants, including high doses of Vitamin C, which has been linked to preventing stress. Berries are also protective to the heart, which takes a toll during stressful times. The more pressure your body suffers during stress, the more unhealthy your heart becomes. Take care of your ticker and your stress all at one time. Pop blueberries, blackberries, acai, goji, mulberries, camu camu, strawberries, raspberries, and boysenberries into anything you can, wherever you enjoy them. Acai Berry Vegan Ice Cream, anyone?

8. Almonds

Almonds provide a satisfying crunch, along with more magnesium than most vegetables. Almonds are also a good source of amino acids and protein, with 7 grams per 1/4 cup. Go for raw almonds whenever possible to avoid excess sodium that leaves you dehydrated or heavily roasted oils used in roasted nuts. Or, you could enjoy some delicious almond butter with celery, carrots, smeared onto some sprouted grain toast, stirred into some oatmeal, or dolloped on top of your next smoothie. It’s also a great ingredient to use in your homemade energy bars. Check out these other creative ways to use almonds in your plant-based, stress-fighting kitchen!

9. Cashews

Cashews are another top source of magnesium, but they also contain high levels of Vitamin B6 that fights stress, and even iron to provide energy (which stress can deplete.) Go for raw, organic cashews whenever possible and keep them in your fridge since cashews are prone to mold quickly. Cashews are delicious just about any way you use them, but if you need suggestions, we’ve got 30 Unbelievable Ways to Use Cashews to get you started. Find out why cashew are a “must have” food on a plant-based diet and some easy tips for enjoying them more often.

10. Oats

Oats are rich in Vitamin B6, magnesium, protein, and potassium. They’re a wealth of stress-combating nutrients that also provide you with energy. Though you can make many other things besides oatmeal with oats, why mess up one of the most anti-stress dishes of all time? Nothing says “It’s all going to be okay, ” like a hearty bowl of creamy oatmeal!

11. Chia Seeds

Yes, chia seeds have yet another magical power- they’re awesome to combat stress and cravings. Chia is a wealth of magnesium, Vitamin B6, potassium, and is even a complete protein. I’m sure you already know the many ways to use chia, but if not, check out some New Ways to Use Chia in Your Recipes to inspire further creativity! Chia is  especially yummy when stirred into whipped bananas with some cinnamon and cooked oats. Yum!

12. Chickpeas

Chickpeas are one of the highest sources of Vitamim B6, iron, protein, and magnesium. They’re also one of the easiest legumes to digest, which gives them an extra bonus. Hummus is great, but don’t limit your chickpea consumption to that alone. Try chickpeas over a salad, tossed into some vegan linguine, stirred into some cooked grains, or even just eaten roasted in the oven as a healthy snack.

13. Hot Herbal Tea

If you crave something hot and satisfying, go for herbal tea as a caffeine-free fix. Peppermint, chamomile, ginger, and cardamom herbal tea are all especially helpful for relieving stress. You can also make your own tea blends at home by steeping fresh herbs in some hot water or even boiling hot water and putting the herbs in a French Press coffee maker to make your own instant tea.

14. Roasted Cocoa Beans

These little gems are a fabulous way to enjoy cocoa! Roasted cocoa beans are a new, popular replacement to coffee. They’re caffeine-free, unlike some forms of processed chocolate and they’re rich in magnesium, along with iron and potassium. You can brew the ground beans just like coffee in your coffee maker or put them in a French press as well. It’s the best hot cocoa you’ll ever have and makes for such a relaxing, stress-reducing afternoon or morning beverage. You can find roasted cocoa beans online, but be sure to buy the beans from a company that doesn’t use chemicals or pesticides. As a second best option, some cocoa stirred into some hot water with some warmed almond milk also makes an excellent instant cocoa too!

Smoothies and soups are also two guaranteed ways to fight stress, so never underestimate their healing powers when it comes to conquering anxiety. This Spring Kale and Dill Soup with Rice or Curried Lentil Soup are both guaranteed stress-reducing recipes for lunch or dinner.

Now, put down that Red Bull or second pot of coffee and implement more of these stress-busting eats into your recipes!

Image Source: Curried Lentil Soup