If you live in constant stress and feel that it is taking its toll on you, you should enrich your nutrition in the following ways:
They are responsible for the proper functioning of the nervous system, helping to maintain mental balance, ease anxiety and elevate mood. Meat, eggs, and fish are rich in vitamins from B group, especially niacin (vitamin B3), vitamins B6 and B12. Nuts and seeds are also rich in vitamins from B group on top of being a healthy filling snack which delivers good fats. Lentils, beans, and peas all provide a lot of B vitamins, be sure to include them daily. Mushrooms, green leafy vegetables, cabbage, broccoli, and bean sprouts should be frequent guests in your weekly menus in times of prolonged and intense stress.
Your immunity is weaker in stressful situations. Lemons, already mentioned broccoli, tomatoes, brussel sprouts, bell pepper (especially yellow), avocados, spinach, and kale are vitamin C rich foods which are also a great alternative to oranges and other fruits.
Fruits, unfortunately, contain a lot of fructose which is harmful to your liver; therefore you should diversify your vitamin C sources. In fact, some vegetables provide much more vitamin C than oranges (take even bell pepper, 100 g of green has almost twice as much vitamin C as oranges, whereas yellow surpasses the orange nearly 7 times!).
Although not a vitamin, magnesium is another vital microelement (mineral) which is very sensitive to stress. Magnesium helps to balance the nervous system, therefore better not to have it in deficiency status. Nuts, beans, seeds, sprouts, spinach, and other green leafy vegetables, avocados, buckwheat, tempeh are just some of the healthy options to replenish your magnesium.
Great food addition in stressful times are herbs and spices, such as curcumin (turmeric), basil, ashwaganhda, and ginseng.
When stressful situations affect your life (and nutrition) it is necessary to do two things: manage stress to lessen its influence (reduce, accept, minimize influence) and concentrate more on nutrition to provide elements which are used up faster in stress response states.