Top 9 foods beneficial for the adrenal glands based on Science

The adrenal glands are vital organs that ensure the synthesis of a large number of hormones that regulate all metabolic processes in the body.

Biologically active substances secreted by the adrenal glands are also responsible for an adequate response to stress stimuli and the functioning of the immune system.

Unfortunately, the functioning of the adrenal glands can be disrupted even in the absence of significant diseases and anatomical defects. One of these pathologies is adrenal fatigue.

Official medicine denies the existence of this condition. Due to the lack of clinical treatment experience, drug therapy of this condition is unacceptable.

Nevertheless, research on adrenal fatigue continues, and many men and women describe symptoms of the disease.

Therefore, it is recommended to adjust the diet in order to saturate the body with useful nutrients (vitamins, macro- and microelements). Proven that a proper diet and a healthy lifestyle help alleviate or eliminate most of the symptoms described.

What is "adrenal fatigue" and how it manifests itself

Adrenal fatigue is a complex of symptoms in the body that are caused by a decrease in adrenal function in the absence of organic disorders.

In most cases, the main reason for the deviation is prolonged exposure to stress factors, less often the causes are:

  • Long-term somatic diseases;
  • Infectious pathologies;
  • Malignant cell proliferation.

With all the conditions described, a huge amount of adrenaline, norepinephrine, and cortisol is released into the bloodstream. As a result, the adrenal glands slow down their work (since the body has enough hormones), which is manifested by symptoms of exhaustion of these organs.

Adrenal fatigue significantly reduces the production of cortisol, an important hormone responsible for vascular tone and maintaining blood pressure, as well as the work of the central nervous system .

Cortisol deficiency may manifest:

  1. Chronic fatigue (rapid physical and mental fatigue);
  2. Decreased brain function ( memory , attention , thinking);
  3. Loss of appetite;
  4. Mood deterioration ;
  5. Dyspeptic disorders (nausea, less often – vomiting, pain in the epigastric and umbilical region);
  6. Decrease in blood pressure and the appearance of signs of hypoxia of organs and tissues (weakness, episodes of dizziness and flashing flies in front of the eyes, increased sweating, etc.);
  7. Decrease in body weight;
  8. Transient painful sensations in skeletal muscles and joints;
  9. Hyperpigmentation (pigment spots are more common on the face and anterior surface of the trunk, less often on the skin of the distal extremities).

It should be noted that none of the scientific research could not prove that stress can affect the functioning of the adrenal glands (cause functional or organic disorders). This condition circulates only in folk medicine and in some other alternative directions.

9 healthy foods

To normalize the hormonal background and increase the sensitivity of cell membranes, the body should be provided with all the necessary nutrients.

A number of products improve the course of metabolic processes in the adrenal glands and increase the activity of processing cholesterol, which is the main raw material for the production of cortisol.

Below is a list of the 9 most useful products.

  1. Pumpkin seeds.  They contain a lot of zinc and magnesium, which normalize metabolism in the adrenal glands. Omega-6 accelerates the transformation of cholesterol into cortisol, and B vitamins and tocopherol increase the activity of blood circulation in organs and stabilize cell membranes. Zinc helps to calm down of the central parts of the nervous system, thereby providing reliable Stress prevention .
  2. Liver. Is rich in B vitamins (B5, B6, B12), contains polyunsaturated fatty acids (omega-3 and omega-6). You should eat cod liver, as well as pork and beef at least 2-3 times a week.
  3. Low-fat meats. Meat products, especially young animals, have the most balanced vitamin and mineral composition (valuable amino acids and polyunsaturated fats).
  4. Seafood. Preference should be given to marine fish. Sardine is extremely useful. Sardine is a universal source of omega-3 for the body. A distinctive feature of this variety is the absence of accumulation of mercury and other heavy metals in the body of fish (unlike tuna and other large varieties).
  5. Salt. Often, with "adrenal fatigue", salt cravings increase several times, which indicates a decrease in aldosterone levels (compensatory reaction). With this syndrome, it is allowed to consume up to 5 g of the product per day. If there is insufficient salt in the daily diet, there is a violation of the metabolism of water and electrolytes, and the level of blood pressure drops sharply.
  6. Milk. It is recommended to take clarified milk, as it is a source of valuable natural fats and does not contain casein, the consumption of which is extremely undesirable in cases of adrenal insufficiency.
  7. Fresh vegetables.  Vegetables provide normalization of the glycemic background, saturate the body with a variety of vitamins and valuable trace elements. Correction of glycemia is an important step in restoring the functions of the adrenal glands.
  8. Adaptogens. They are necessary to increase the activity of the cortical cents and the sympathetic part of the central nervous system, which increases blood pressure and heart rate (increases the supply of oxygen to tissues), and also suppresses symptoms such as fatigue, nervousness . It is preferable to use Eleutherococcus. The effects of the plant are scientifically proven .
  9. Licorice. According to scientific data , the plant contains a special substance – glycyrrhizin, which suppresses the activity of enzymes that destroy cortisol. As a result, the effect of the hormone becomes more prolonged.

What should be excluded from the diet

The diet implies not only the addition of healthy foods, but also the exclusion of harmful ones.

It is recommended to limit the consumption of any drinks and dishes with a high content of sugar, polyunsaturated fats.

You should not eat such food:

  1. Pastry products;
  2. Pure sugar;
  3. Alcoholic beverages;
  4. Coffee and products containing caffeine;
  5. Soda;
  6. Food fried in vegetable oil;
  7. Any fast food products (fast food);
  8. Dishes containing a large amount of preservatives, dyes, flavor enhancers (sweets, cakes, bright carbonated drinks, etc.).
Special attention is paid to sugar and light carbohydrates. They provoke a sharp rise in glucose and insulin in the body, which directly affects the work of the adrenal glands.

General rules of nutrition

  1. Balance the daily menu. When using products, it is extremely important to observe the qualitative and quantitative composition. It is necessary to consume more protein substances (of vegetable and animal origin), polyunsaturated fats (including omega-6 and omega-3) and hard-to-digest carbohydrates.
  2. Drink more water. Adequate hydration of the body plays an important role. The daily intake of clean liquid should be in the range of 1.5 to 2.0 liters.
  3. Be sure to include fruits and vegetables in your diet, which provide the body with all the vitamins necessary for the adrenal glands (C, B5, B6), macro- and microelements (magnesium).
  4. Eat some healthy foods. First of all, you need to add meat without fat, tendons and veins to the diet; seafood (cod), eggs, legumes, nuts, whole grains, dairy products, as well as sea salt.

Mode and sample menu (Table)

To regulate the excretion of cortisol during the day, a special diet should be followed, which involves eating at certain intervals:

  • 07:00-08:00 – breakfast.
  • 09:00 – snack, which must contain vegetables.
  • 11:00-12:00 – lunch (including meat products);
  • 14:00-15:00 – afternoon tea. It is very important to deliver nutrients to the body during this period, since around 4 p.m. there is a physiological decrease in the release of cortisol into the blood.
  • 17:00-18:00 – dinner. Light food (without high fat content) is ideal.
  • 1 hour before going to bed – a light snack (minimum amount of carbohydrates, maximum protein components).

In total, you need to consume per day:

Share of the daily diet Product type Characteristics of the dishes
30% Vegetables In equal volumes – for a couple and in pure form
10% Fruits Any kind
20% Meat Any low-fat varieties of meat, poultry and fish
30% Whole Grains Brown rice, buckwheat, corn, amaranth, oatmeal
10% Nuts and legumes Any kind


Compliance with dietary recommendations leads to normalization of metabolism in the adrenal glands, an increase in the concentration of "raw materials" in them for the production of cortisol and correction of pathological changes on the part of the cardiovascular and central nervous systems. Before starting a lifestyle change, you should enlist the support of a doctor to avoid the development of possible adverse reactions.