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Photo:PHOTOGRAPHER: JEN CAUSEY, FOOD STYLIST: MARGARET DICKEYT, PROP STYLIST: JULIA BAYLESS
PHOTOGRAPHER: JEN CAUSEY, FOOD STYLIST: MARGARET DICKEYT, PROP STYLIST: JULIA BAYLESS
Your adrenal glands are small but mighty, tasked with an important job. Perched atop each kidney, your two adrenal glands are about the size of the top part of your thumb. Their main job is to produce important hormones, likecortisol, aldosterone, adrenaline (epinephrine) and noradrenaline (norepinephrine), as well as sex hormones.
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When your adrenal glands are healthy and balanced and producing the right amount of hormones, they aid in these important body functions, according to theEndocrine Society:
Things can go awry for the adrenal glands, and they may begin to churn out too much or not enough of certain hormones, according to theNational Institutes of Health. Adrenal disorders include:
A healthy, balanced diet that includes certain foods can help your adrenal glands work as they should. “Foods that support adrenal health are rich in certain nutrients that help regulate cortisol levels and reduce inflammation, ultimately promoting better stress management and overall adrenal function,” saysAmy Davis, a registered dietitian with Fresh Communications. “A balanced diet is also key for stabilizing blood sugar levels and providing sustained energy throughout the day to reduce the burden on the adrenal glands,” she says.
In addition to focusing on healthy foods, there are some foods you’ll want to avoid or reduce in your diet for peak adrenal health. “Certain foods can contribute to inflammation, disrupt cortisol levels and place additional stress on the adrenal glands,” Davis says. Learn about five foods to include and five to avoid for healthy adrenal glands, according to dietitians.
Best Foods for Your Adrenal System
1. Leafy Greens
Leafy greens, like kale, spinach andchard, are chockablock with nutrition, but when it comes to adrenal health, it’s all about the magnesium. “Leafy greens are rich in magnesium, which helps regulate cortisol levels and promotes relaxation,” says Davis. Indeed, research inNutrientsin 2020 concluded that magnesium may help regulate cortisol in the body. This may ease the job of your adrenal glands. After you stock up on greens, check out this tip for helpingleafies last longerin the fridge.
2. Salmon
This delicious fish seems to have it all. “Salmon is an excellent source of omega-3 fatty acids, particularly EPA and DHA, which have anti-inflammatory properties that can help reduce stress-related inflammation in the body,” Davis says. “As a registered dietitian, I recommend salmon from Chile because it’s particularly high in omega-3s, low-mercury and considered a best choice for the entire family, including pregnant women and children,” she adds. (For more fish that fit the bill, check out theFDA’s guide.)
3. Avocados
4. Berries
5. Fermented Foods
Fermented foods, rich in healthy bacteria, are having a heyday right now, and for good reason: these foods improve gut health, which offers whole-body benefits. “Fermented foods like yogurt, kefir and sauerkraut contain probiotics which promote gut health,” says Fish. “A healthy gut microbiome is important for nutrient absorption and hormone regulation, which can support adrenal health,” she explains. Try our recipe forSimple Sauerkraut.
Worst Foods for Your Adrenal System
1. Sugar
15 Ways to Eat Less Sugar—Without Missing It
2. Caffeine
A morning cup of coffee or an ice-cold diet soda can be tempting, but it’s wise not to overdo it. Caffeine is a stimulant, meaning it excites your nervous system. Too much caffeine may come with unwanted side effects. “Excessive caffeine consumption can overstimulate the adrenal glands and disrupt hormone balance. Caffeine can also interfere with sleep, which is crucial for adrenal health,” says Fish. Looking for a caffeine-free coffee alternative? Considerchicory root coffee.
3. Fried Foods
French fries and fried fish may be tasty, but if you eat them often they’re probably not doing you any good. “Fried foods can lead to the formation of harmful compounds like advanced glycation end products (AGEs) and trans fats, which can promote inflammation and oxidative stress in the body,” Davis says. For the same crispiness for a fraction of the calories, try one of these25+ Healthy Air-Fryer Recipes.
4. Highly Processed Foods
These types of foods, like frozen dinners and packaged snacks, can have long lists of ingredients with words that you probably don’t recognize. If that’s the case, they most likely contain ingredients that can put added stress on your whole body, adrenals included. “Highly processed foods, including sugary snacks and drinks and prepackaged foods, often contain refined sugars, unhealthy fats and additives. This can lead to inflammation, blood sugar spikes and increased stress on the adrenal glands,” Fish says.
5. Refined Grains
When a grain isrefined, much of the fiber and nutrition is stripped away. Refining leaves just the starchy part, which can lead to unstable blood sugar. “Refined grains, such as white bread and white rice, can cause blood sugar levels to spike, contributing to insulin resistance and increased stress on the adrenal glands,” says Fish. Whole grains, on the other hand, contain more fiber that digests slower, leading to a lower rise in blood sugar.
The Bottom Line
Since your adrenal glands make so many different hormones that affect nearly every organ in your body, you want to keep them healthy and working at full function. There’s no single food that will save your adrenal glands—and no single food that will ruin them. Your best bet is to make sure the majority of your diet is full of nutritious, whole foods to keep all your body systems running well.
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