We all know that writing demands lots of mental and emotional energy — and that it can sometimes be stressful. Finding ways to relax and rejuvenate can give a boost to our brainpower, productivity, and creativity. Recently, I came across a list of foods packed with nutrients and vitamins that can help us all achieve peak performance. Building them into your breakfast, lunch, and mid-morning and afternoon snacks isn’t just simple, it’s also a smart strategy:

Almonds: Rich in Vitamins E and B, these nuts strengthen the immune system and stabilize mood by stimulating the production of serotonin, which fights anxiety by sending calming signals to the brain.

Blueberries: Loaded with Vitamin C, these tasty little treats pack a powerful punch: they help stabilize blood sugar and lower stress-hormone levels.

Eggs: Filled with B Vitamins and L-Tryptophan. Together, they produce serotonin, which boosts overall health and improves your mood, and melatonin, a natural sleep aid.

Salmon, Mackerel, Herring, Sardines, and Tuna: Loaded with Omega-3 fatty acids and B Vitamins: Omega-3s reduce stress-hormone levels and, boost levels of feel-good serotonin, and help regulate moods.

Skim milk: Calcium relieves tension and relaxes muscles. It also helps to reduce mood swings and anxiety.

Spinach: Loaded with magnesium, generous portions of spinach help relax tense muscles and lower blood pressure.

Energizing snacks: Instead of trying to rev yourself up in the afternoon with carbohydrates, you can dump late-in-the-day slumps more effectively by eating a protein-rich snack like a hard-boiled egg or hummus. The amino acids in protein help you feel more alert and focused and give you more sustained energy than quick-fix sugary pick-ups.