Foods to improve winter mood

Winter comes with its cold winds, damp air and longer nights which can bring about changes in our biological rhythms.

With New Year's Eve and New Year's celebrations, and year-end work reviews, the hustle and bustle can leave you feeling stressed and even depressed. But you can boost your spirits by eating these healthy foods.

Dark leafy vegetables

Vegetables like spinach, kale, collard greens, and beets… are at their peak nutritional levels during the winter. They are rich in potassium, magnesium, and calcium, which help the body maintain sleep cycles, restore tired muscles, reduce stress hormones, and improve mood.

Black eyed peas

Folate deficiency can cause depression and poor response to antidepressants. Black-eyed peas are high in folate and fiber. It is a Southern custom to eat black-eyed peas on New Year’s Day for “good luck” throughout the year.

Mushroom

Winter is also mushroom season. Mushrooms are rich in two important B vitamins, niacin and riboflavin, which can help improve mood. They also contain vitamin D when grown in sunlight.

The British Journal of Psychology in 2013 published an article about 14 studies showing that vitamin D is related to depression, vitamin deficiency can cause mental breakdown.

Pumpkin seeds

Pumpkin seeds are the richest source of tryptophan, which is needed to produce serotonin, the hormone that makes us feel relaxed and happy. The body cannot produce it on its own, so you must get it from food.

Walnut

Walnuts are high in omega-3 fatty acids, which can help boost your mood. They also help you sleep better. A 2005 study in the Journal of Nutrition found that walnuts contain the sleep-inducing chemical melatonin.

Citrus fruits

Citrus fruits and grapefruits in winter are great sources of folate and vitamin C. People who are deficient in vitamin C often feel tired and moody.

Cooking heat reduces the amount of vitamin C, so eat these fruits raw for best nutrient absorption. Aim for one or two fruits per day.

Egg Milk Cocktail

Eggs contain vitamins D and B12, according to the Academy of Nutrition and Dietetics. A 2013 study in the journal BMC Psychology found that people with low levels of vitamin B12 were more likely to have symptoms of melancholia, a mild form of depression. The yolks also contain the essential nutrient choline, which is important for the development of healthy brain cells.

But don't add alcohol to this cocktail, because alcohol has a negative effect on depression.

According to Alobacsi.vn