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In winter, darkness and cold evoke gloomy thoughts, but not only: sunlight is needed for the synthesis of certain hormones and vitamins, and due to the reduction of daylight hours, our “internal clock” gets lost. Surprisingly, you can resist blues, fatigue and poor health with the help of delicious food!
Various foods have a noticeable effect on our vitality: some help to lose weight, others improve health, and others support brain function. And in winter, when the lack of sun and cold weather evoke sadness, it will be useful to find out what foods can cheer you up.
It is in the cold and dark season that people manifest the so-called seasonal affective disorder: the less sunlight, the less serotonin, the “pleasure hormone”, is produced in the human body. In addition, in winter there is a disruption in the production of melatonin, a hormone that regulates circadian rhythms, which affects sleep and mood. Surprisingly, some foods are able to “change the settings” of the brain if they are included in our daily diet. They contain useful elements that are included in our metabolism – and the winter blues recedes.
Vegetables and fruits
People who eat more fruits and vegetables and limit their intake of fatty and sweet foods are less likely to be depressed than those with a sweet tooth, thanks to the antioxidants found in fresh, plant-based foods. And vegetables and fruits such as beans, citrus fruits, spinach and romaine lettuce are high in folic acid. The lack of this substance leads to a reduction in the production of serotonin and can even cause depression. Therefore, the regular use of products, which include folic acid, helps to improve well-being and mood.
Pumpkin seeds
Pumpkin seeds are known for their high content of tryptophan, an amino acid that helps the body produce serotonin. So “a snack for a good mood” is exactly pumpkin seeds. It is better to eat them raw, and as part of nut mixtures with spices and oil, they will not only be ineffective, but can also damage the figure.
Bitter chocolate (85% cocoa)
Chocolate also contains tryptophan, and its use also contributes to the synthesis of endorphins in the body, the increased production of which leads a person to a state of joyful euphoria. Chocolate is also rich in vitamin B, magnesium and caffeine – these elements help to feel more energetic and cheerful. The main thing is that chocolate really contains at least 72% raw cocoa – a source of nutrients. Otherwise, chocolate is just a high-calorie sweet that will entertain you for a couple of minutes, but will not bring any benefit.
Saffron
According to psychiatrists from the Tehran University of Medical Sciences, this plant has a pronounced antidepressant effect. Doctors conducted a study on psychiatric patients, giving them 15 grams of saffron or a placebo daily for two menstrual cycles. Three-quarters of the women who took saffron reported better “emotional well-being” compared to those in the placebo group. Researchers believe that the effect of saffron is similar to the effect of the drug Prozac – it increases the concentration of serotonin in the brain.
Chamomile tea
In winter, due to the reduction of daylight hours, we suffer from fluctuations in the circadian rhythm – our body’s internal clock. Therefore, it becomes more difficult for us to fall asleep at night and remain active during the day. Chamomile tea helps regulate sleep and improves the body’s cognitive functions – memory and perception – throughout the day. The feeling of fatigue, characteristic of winter, will recede, which will immediately affect your well-being and cheer you up.
Fish
Fatty fish (salmon, tuna, sardines, trout) and mussels are one of the main sources of essential omega-3 unsaturated fatty acids. Our body is not able to produce these beneficial substances on its own, and they can only be obtained from the outside. Omega-3s promote the production of dopamine and serotonin and help strengthen the nervous system. Eating omega-3 foods regularly will help you feel much better.
french mustard
Another product containing omega-3 acids is French mustard. These substances are included in its composition in optimal concentration. Therefore, by replacing French mustard, for example, with mayonnaise (which contains omega-6s that have a negative impact on health in large quantities), we can feel an improvement in well-being and mood, because the food will become much tastier.
Carbohydrates
A study by a group of scientists led by Lydia Bazzano of Tulane University showed that people who eat a low-carb diet and allow themselves to eat only 20-40 grams of carbohydrates per day were more anxious and depressed than those who followed a low-calorie and high-carb diet. , consisting of whole grains, fruits and beans. Researchers attribute the increase in serotonin production to the amount of carbohydrates ingested.