Small and triangular in shape, the twin adrenal glands sit atop your kidneys. Each gland has two main components -- the cortex and medulla. The adrenal cortex secretes hormones essential to normal human function, while the adrenal medulla produces hormones that help you cope with emotional and physical stress. Too much stress, dietary deficiencies and illness can take a toll on your adrenals. Fortunately, there are foods that can help keep these vital glands functioning at optimal levels.
Foods Rich in Vitamin B-5
Vitamin B-5, also known as pantothenic acid, is an essential component of coenzyme A, which plays a key role in utilizing dietary carbohydrates and fats for energy and in the manufacture of red blood cells and adrenal hormones. Naturopathic doctors Michael T. Murray and Joseph Pizzorno, authors of “The Encyclopedia of Healing Foods,” say that vitamin B-5 is widely considered the “stress vitamin” because of its central role in adrenal function and cellular metabolism. Foods rich in B-5 include brewer’s yeast, calf’s liver, peanuts, mushrooms, soybean flour, split peas, pecans, soybeans and sunflower seeds.
Magnesium-Rich Foods
In “New Medicine: Complete Family Health Guide,” editors David Peters, M.D., and Kenneth R. Pelletier, M.D., point out that magnesium-rich foods can help revitalize your adrenals in the wake of stressful episodes. This new infusion of magnesium improves your adrenal function and replaces magnesium that is naturally depleted by stress. To take advantage of magnesium’s benefits for your adrenal glands, include plenty of high-magnesium foods in your diet such as almonds, cashews, brazil nuts, oat and wheat bran, halibut, spinach, pumpkin seeds, artichokes and chocolate.
Potassium and Sodium Balance
The single most significant dietary change you can make in support of adrenal health is to restore a healthy balance of potassium and sodium in your body, according to Laurel Vukovic, author of “Overcoming Sleep Disorders.” Eating at least seven servings of fresh fruits and vegetables daily and by cutting down on sodium-rich foods helps, says Vukovic. For a little variety, substitute some of the following potassium-rich choices for fresh fruits and vegetables: dried fruits, including apricots, dates, figs, prunes and raisins; fat-free or skim milk; orange juice; dry-roasted peanuts, unsalted; and plain yogurt, made with skim milk.
Foods Rich in Vitamin C
The cells of your adrenal glands depend on vitamin C in order to function at optimal levels, according to John R. Lee, M.D., author of “What Your Doctor May Not Tell You About Menopause.” In fact, the cells in the adrenals use vitamin C at a higher rate than any other cells in your body. Your need for foods rich in vitamin C increases after episodes of stress, during which the vitamin is depleted at a more rapid rate than normal. Good food sources of the vitamin include citrus fruits, kiwis, papayas, strawberries, broccoli, cauliflower, brussels sprouts, collards, mustard greens, kale, bell peppers, chile peppers and guavas.
References
- MedlinePlus: Adrenal Glands
- “The Encyclopedia of Healing Foods”; Michael T. Murray, et al.; 2005
- “New Medicine: Complete Family Health Guide”; David Peters, et al.; 2007
- “Overcoming Sleep Disorders Naturally”; Laurel Vukovic; 2009
- “What Your Doctor May Not Tell You About Menopause”; John R. Lee, et al.; 2004
