Autumn nutrition to beat those winter blues.
With the change in the clocks meaning darker nights, many people experience a dip in mood. One of the best ways to fight off the winter blues, or seasonal affective disorder (SAD), is to keep active and get outdoors in the natural daylight as much as possible. Research carried out by The National Trust found that an autumn walk makes us feel happier, healthier and calmer.
Apart from keeping active, a healthy diet boosts your mood and gives you more energy. Here are some top nutritional tips to keep you in good spirits through the dark winter months!
Ensure you include a good amount of the following in your diet:
Complex carbohydrates – Helps enhance the proper absorption of tryptophan. Carbohydrates may also boost serotonin activity in the brain.
- Blackberries
- Broccoli
- Pasta, wheat
- Potatoes
- Brown rice
- Winter squash
Folic Acid – Appears to reduce the high levels of homocysteine associated with depression.
- Asparagus
- Avocados
- Dried beans
- Beets
- Bok choy
- Broccoli
- Brussel sprouts
- Cabbage
- Chickpeas
- Lentils
- Oranges
- Fresh peas
- Savoy
- Soybeans
- Spinach
- Turkey
Magnesium – Serotonin, the “feel good” brain chemical, depends on magnesium for its production and function.
- Almonds
- Amaranth
- Avocados
- Barley
- Brazil nuts
- Buckwheat
- Chocolate
- Oysters
- Pumpkin seeds
- Quinoa
- Spinach
- Sunflower seeds
Niacin – Promotes sound nerve cell function. Most B-vitamin complexes contain niacin in sufficient amounts for this purpose. They also offer the mood-enhancing benefits of other B vitamins.
- Chicken
- Lamb
- Pomegranates
- Brown rice
- Tuna
- Turkey
- Wheat
Omega-3 fatty acids – Salmon, tuna and trout – eat at least 2 portions of oily fish per week. But, not more than 2 portions of tuna per week due to mercury content).
