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Foods against winter blues to eat in winter


Essentials in Winter: Magnesium, Tryptophan, Vitamin B1

During the winter season it is useful to fill up on essential vitamins and nutrients. Experts confirm that a diet rich in magnesiumOf tryptophan e di vitamin B1 may be able to combat the psychophysical discomfort of winter blues. The lack of magnesium, for example, it translates as a reduction of dopamine and of serotonin, neurotransmitters that counteract the state of anxiety and nervousness. The ideal is to consume foods rich in magnesium such as dried fruit, broccoli, courgettes, artichokes and legumes. The tryptophanAlso known as happiness hormone, is an amino acid present in various proteins, both of animal and vegetable origin; and the precursor of serotonin, a hormone that controls mood, therefore essential for facing the dark months. The body does not produce it, and it is therefore essential to take it with foods that contain discrete quantities, such as: legumes, sesame seeds and whole grains. Also there vitamin B1, or thiamine, helps keep spirits high. It can be integrated with the consumption of: cereals, legumes, eggs, pork and yeast.

Foods against winter depression

There are foods that, more than others, help counteract the symptoms of seasonal sadness, therefore winter blues. Here are which ones to introduce and favor in your diet during the cold months.


Legumes are a precious source of minerals. Yes, adding lentils, chickpeas, peas and beans to your winter diet, all foods rich in magnesium, beneficial for the health of the bone and fabrics. They counteract the onset of tirednessmuscle weakness, irritability, mood changes and muscle cramps.


It's no surprise: chocolate is the anti-depressant food par excellence. Prefer dark chocolatebecause it has a reduced sugar content, a source of magnesium: a 100 gram bar of dark chocolate contains over 300 milligrams of magnesium. It is also known that chocolate contributes to the physiological process of release of endorphins, capable of supporting a good mood. Thanks above all to phenylethylamine which counteracts depression.

Cashews and Almonds

Cashews are among the plant foods richest in selenium: around 19mg per 100 grams. They contain a high percentage of fatty acids, proteins, folic acid, vitamins B1, B2 and other mineral salts, such as magnesium, phosphorus, calcium, potassium and zinc. They are therefore perfect as a winter snack. Likewise, almonds, a mine of fiber and protein, contain riboflavin (vitamin B2), magnesium, niacin (vitamin B3), folic acid and iron, all nutrients capable of reducing the sense of tiredness and listlessness typical of the winter period .


Eggs are a food to be consumed at least once a week. The merit of theirs anti-depressant power choline is given, which plays an important role in the health of cardiovascular and brain functions, supporting cognitive processes. Egg yolk contains proteins, iron, calcium, selenium, vitamins (group A, B, D, E).


Oats are another perfect food against winter blues. It contains a considerable level of tryptophan, which is converted into serotonin, i.e the “happiness hormone”. It can be consumed in flakes, or used as flour to prepare pasta (although it is also commercially available as dried pasta) or desserts.


Rice, despite having a higher glycemic index than other carbohydrates, such as pasta and bread, is able to increase the level of a protein that regulates the levels of serotonin, a hormone also involved in the mechanism of inducing sleep, and good health. rest.


Bananas are the most energetic fruit to consume in season. They are rich in sugars and fibre, and help keep your mood high. They contain fair quantities of potassium, vitamin B6 and magnesium, important nutrients for the synthesis and regulation of neurotransmitters.


Avocado, in addition to being rich in beneficial fatty acids, is a good source of potassium and antioxidants capable of slowing down cellular aging and fighting free radicals.



Mushrooms contain ergosterol, a precursor of vitamin D, especially useful in the winter months when there is little light. It is better to choose wild mushrooms rather than cultivated ones, because they are richer in nutrients.


During the cold months it is essential that i iron levels are optimal. Spinach, for example, contains modest quantities, and is rich in nutrients such as folate and vitamin C, which counteract tiredness, loss of energy and mood.

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