"Stress impacts diet, and diet impacts stress," says Lisa Dorfman, director of sports nutrition at the University of Miami. The physiological changes that anxiety causes -- namely the release of hormones such as adrenaline and cortisol -- affect the way we metabolize energy and use food.

But certain nutrients and ingredients can help reduce the effects of stress. Here are Dorfman's suggestions on what to eat and why.

What You Need: Antioxidants
Where to get it: Colorful fruits and vegetables -- berries, leafy greens, carrots, red peppers -- are rich in antioxidant phytonutrients.

How it helps: Antioxidants help protect the body's cells from breaking down under stress.

What You Need: Omega-3 Fatty Acids
Where to get it: Fatty fish (such as salmon) and flaxseed are good sources of these essential fatty acids.

How it helps: Omega-3s are anti-inflammatory and help regulate blood pressure.

What You Need: Magnesium
Where to get it: The mineral is found in whole grains, nuts, black beans, and spinach.

How it helps: This electrolyte sends messages to the muscles telling them to relax.

What You Need: Potassium
Where to get it: Avocados, bananas, and yogurt are rich in this mineral and electrolyte.

How it helps: Potassium has been shown to help regulate blood pressure.

What You Need: "Good" Carbohydrates
Where to get it: Whole-wheat bread, oatmeal, and brown rice are excellent choices.

How it helps: Carbs help produce higher levels of serotonin, which has a calming effect on the body and helps curb cravings for sugary foods.