While winter is a time of holiday cheer for many, for others this season can be a source of fear. As the mercury decreases and the availability of the sun decreases, many people find themselves struggling with their mood and mental health. This is not just laziness or sadness, but a type of depression. seasonal affective disorder. Symptoms begin in the fall and can last through the winter.
Symptoms of winter depression include feeling sluggish, sad, and depressed most of the day, almost every day, loss of interest in activities you once enjoyed, low energy and sluggishness, sleep problems, carbohydrate cravings, overeating, and weight loss. Contains. Having thoughts of gain, difficulty concentrating, feelings of hopelessness, worthlessness, guilt, and not wanting to live.
Apart from light therapy, psychotherapy and pharmacotherapy, diet can play an important role in dealing with this form of depression.
The role of magnesium in preventing winter blues
Magnesium is considered a “feel good” and plays an important role in mood regulation. It also has a relaxing effect and helps promote sleep. Some people with certain mental health conditions, such as depression, have low magnesium levels. Magnesium is necessary for the production of serotonin, the “happy hormone” that improves mood and promotes mental resilience.
include foods rich in magnesium Your diet can help fight the winter blues.
avocado
Boost your brain function and get your daily dose of magnesium with an avocado sandwich. A medium avocado contains 58 milligrams of magnesium, which is 14% of your daily value (DV). Avocados are a rich source of monounsaturated and polyunsaturated fats, which have amazing benefits for neurological health.
pumpkin seeds
According to Harvard Health, pumpkin seeds are one of the best sources of magnesium, an important mineral that helps secrete happy hormones. Soak 2 cups of raw pumpkin seeds in warm water with 1 tablespoon of sea salt for at least 7 hours before using in smoothies or nut butters.
spinach
Green leafy vegetables like spinach are a great source of magnesium, providing plenty of winter benefits. It can be used in a variety of dishes, from salads to curries and stir-fries.
black beans
Black beans are rich in magnesium. One cup of cooked black beans contains 120 mg of magnesium, which is 29% of the DV. It is also rich in potassium and iron and is a great source of protein for vegetarians.
okra
Not only does okra help you beat the winter blues, it also balances blood sugar and blood pressure. One cup of raw okra contains 57 milligrams (mg) of magnesium, which is about 14% of your daily value (DV). It is also rich in vitamins C and K1, folate, fiber, antioxidants, potassium, calcium, vitamin B6, vitamin A and protein.
chickpeas
Chickpeas, also known as chickpeas, are rich in magnesium and are a great addition to your winter diet. One cup of cooked chickpeas contains approximately 78 milligrams of magnesium, which is 19% of your daily value (DV). Chickpeas are also rich in protein, fiber, and complex carbohydrates, making them a great addition to soups, stews, or roasted snacks to keep your energy and mood up.
Tofu
Tofu, a staple food for many vegans, is a good source of magnesium, calcium, and iron. Half a cup of firm tofu contains about 37 milligrams of magnesium, which is 9% of the DV. It’s versatile and can be used as a base for stir-fries, soups, salads, and even creamy winter dips. Additionally, tofu provides plant-based protein that supports bone health and helps maintain energy and focus during the colder months.
(Photo courtesy of iStock)
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