Dark chocolate contains magnesium and polyphenols (Photo: Victoria Popova/Getty/iStockphoto) author avatar image For those who suffer from the winter blues , the clocks going back marks a particularly difficult day in the calendar. Every year, we are reminded of the usual advice to help us cope: get as much natural light during the day as possible; keep active; buy a SAD lamp. But while we also might find ourselves reaching for comfort foods, what we are eating can play a massive role in how we are feeling. Here, Deborah Grayson , a nutritional therapist and pharmacist who runs Digestion With Confidence , shares the foods she swears by for a happier winter… Eggs
“Eggs are a really versatile food and provide several benefits for seasonal depression. As well as supporting blood sugar balance, they also contain tryptopha, B6 and B12 which are all needed to produce serotonin – one of the neurotransmitters that helps support mood. Starting your day with a three-egg omelette is a simple way to ensure you have all the elements needed to make this important neurotransmitter.” Salmon
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“Oily fish contains Omega 3 and EPA and DHA, which research shows can be beneficial when treating low mood. The exact reason why is not clear, but it is suggested that their benefits for reducing inflammation in the brain may be helpful in depression. Salmon also contains vitamins B6 and B12 to support serotonin production. It is advised to eat two or three portions per week to fully reap the benefit.” Walnuts
“In addition to oily fish, walnuts are also high in omega 3 and make a good addition to your diet alongside it, or for those who do not like fish or are vegetarian. A 30g serving (around 14 halves) can provide the omega 3 fat ALA which the body can convert to EPA and DHA. Walnuts have a good protein and fat to carbohydrate ratio making them good for balancing blood sugar as they help with satiety. As anyone […]
The nine best foods to soothe seasonal depression, according to a nutritionist