Foods To Fight The Winter Depression

2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29

Seasonal Affective Disorder (EAD) is a type of depression caused by the change of seasons. In general, symptoms begin to worsen during the winter months. The symptoms of winter depression are similar to those of other forms of depression.

Winter depression is a common mood disorder caused by a lack of sunlight that characterizes the cold months.

Without vitamin D, obtained naturally from sunlight, our body produces less serotonin, the hormone of good mood - a deficiency that exposes us to mood swings and feelings of sadness and apathy. Often, to compensate for the lack of well-being and happiness donated by natural sun exposure, we resort to excessive use of alcohol, junk food and saturated and high-fat foods.

In order to fight the depressive state, it is necessary to include exercise and a healthy diet.

Here are the foods that will help you:

- Flaxseed, hemp seed and chia seeds - rich in omega-3 fatty acids, a real panacea for mood. The seeds are crispy, nutritious and delicious, great for salads or additions to bread, muffins and biscuits;

- Pumpkin seeds - even roasted pumpkin seeds lift the mood because they are rich in zinc and tryptophan - substances that act as natural remedies against anxiety in the body. They are also effective in combating phobias;

- Bitter chocolate - rich in polyphenols, powerful antioxidants that contain phytochemicals that can improve mood. Bitter chocolate (as long as it is not overdone) is an excellent natural remedy for winter depression;

- Oranges, grapefruits, lemons, limes and green lemons - are rich in folic acid, vitamins needed for the production of serotonin - the hormone of good mood. In addition to fresh orange juice, lemonade or homemade grapefruit juices, you can use citrus fruits to make original salads. Add lemon juice to flavor salads or to prepared hummus - a delicious cream made from pureed chickpeas and sesame oil.

- Dark green leafy vegetables - rich in folic acid, magnesium - associated with the production of serotonin. A nutritious and delicious spinach salad is an excellent tool to combat winter depression. Saute the spinach for a few minutes in a pan with a little cold-pressed olive oil and a clove of garlic, season with lemon juice to facilitate the absorption of vitamin C, which is abundant in spinach;

- Lentils - rich in folic acid. Excellent soup seasoned with hot spices. The delicious dish that sets a good mood and warms the heart;

- Almonds - for breakfast or in salads, almonds are effective natural remedies against natural depression. They contain large amounts of magnesium, a nutrient that can affect the production of neurochemicals that affect mood. Combined with cinnamon, almonds have a low glycemic index. They will satisfy your feeling of hunger and nervousness will disappear, while maintaining a constant blood sugar level;

- Nuts - rich in Omega-3 fatty acids, they are good for mood, heart and improve cognitive function. Add them to risottos, sauces and salads to get healthy and delicious meals;

- Oats - oatmeal promotes the production of serotonin and helps you feel good;

- Mushrooms - mushrooms are rich in selenium, and a lack of selenium in the body can promote depression;

- Cauliflower - rich in folic acid, but low in calories, cauliflower is a cruciferous panacea for mood and line. Prepare it steamed, combined with strong spices such as curry and a little cold pressed olive oil.