An increasing number of people battle with Seasonal Affective Disorders (SAD), also known as 'Winter Blues,' which are frequently experienced throughout the fall and winter seasons. Scientists have hypothesized that this may be due to the shorter days and longer nights that may trigger chemical imbalances in our brains, resulting in feelings of depression and exhaustion.
Therefore, to alleviate this kind of depression, here are some winter foods recommended by dieticians that you should consume during the winter season.
1. Oats
Nothing is more comforting when winter arrives than a cup of warm porridge. Nevertheless, oats are more than a tasty way to start the day. As a result of their exceptionally high fiber content, oats help to maintain stable blood sugar levels and minimize mood swings. Moreover, it contains glucose, an energy source for the body, and zinc, which benefits overall brain health. Oats also cause the release of tryptophan, which is responsible for the production of serotonin, which in turn reduces symptoms of anxiety and depression.
2. Oily fish
One of the most excellent food sources of vitamin D and healthy omega-3 fatty acids is oily fish such as mackerel, salmon, and sardines. A nutritionist at Protein Works named Kyle Crowley stated that vitamin D is an essential component that plays a significant part in maintaining the proper balance of hormones. When exposed to sunlight, the vitamin is naturally absorbed; however, throughout the winter months, this process becomes more challenging.
As mentioned, the immune system is supported by vitamin D, which helps maintain healthy bones and cell formation. There is a possibility that it may also have an essential part in keeping our mental health, as both depression and SAD have been linked to reduced levels of this vital nutrient in the atmosphere.
3. Berries
Berry consumption effectively elevates one's mood due to the amount of vitamins, fiber, and antioxidants they contain. The benefits of berries are wide range, from the stimulation of brain circuits to the reduction of stress through vitamin C. As stated, frozen berries can be a versatile and valuable supplement to your diet, even during the year's colder months.
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4. Flaxseed
It has been discovered that flax seeds derived from plants are a rich source of many nutrients, including omega-3 fatty acids. These acids facilitate increasing levels of dopamine and serotonin, which are essential for maintaining a healthy mood and mental state. Fiber is another characteristic of flaxseeds, apart from their ability to promote the health of the intestinal flora, which is known to regulate SAD cycles.
5. Walnuts
As per nutritionist Angelique Panagos, in the winter months, when the days are darker and colder, walnuts are the ideal snack for people who suffer from SAD since they are the ultimate brain food. They are also an excellent source of omega-3 fatty acids derived from plants, which are known to assist in the healthy functioning of your brain.
6. Pumpkin
Some of the necessary minerals in pumpkins include folic acid, manganese, vitamin C, and zinc, which are believed to strengthen the body's natural immune system. They also include riboflavin, a B2 vitamin that fights germs. High quantities of phytoestrogen, a plant-based chemical, are present in the oil extracted from pumpkin seeds, which is highly effective in lowering blood pressure and preventing hypertension. Accordingly, as the weather gets darker, cooked pumpkin's potassium content provides an extra boost. Pumpkin may also be a natural mood enhancer, which makes it a fantastic snack to help beat the winter blues.
7. Leafy greens
Spinach, broccoli, kale, and chard are just a few of the leafy greens that should be included in your diet more frequently as they are high in minerals, folate, and vitamin B12, which enhance serotonin. Additionally, they contain a high amount of zinc, a mineral that helps regulate how the brain and body react to external stressors. Studies say that it has been discovered through research that individuals who are suffering from depression have a low concentration of zinc in their serum, and taking zinc supplements can enhance mood and promote cognitive function.
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