Many people look forward to the holidays in winter, but others may be afraid of it. Many people are struggling with their moods and mental health when the temperature drops and the amount of sunlight decreases.
Winter depression symptoms include feeling listless, depressed, or hopeless most of the time, almost every day; losing interest in once-enjoyed activities; feeling sluggish and low on energy; having trouble sleeping; craving carbohydrates; overeating and gaining weight; having trouble focussing; feeling worthless and hopeless; feeling guilty; and having thoughts of not wanting to live.
Role of magnesium in warding off winter blues
One ‘feel-good’ mineral that is crucial for mood regulation is magnesium. Additionally, it promotes relaxation and facilitates sleep. Some patients with specific mental health problems, such as depression, have low magnesium levels. The synthesis of serotonin, the “happy hormone” that elevates mood and fosters mental toughness, depends on magnesium.
Avocados
Make an avocado sandwich to meet your daily magnesium needs and improve brain function. 58 milligrammes of magnesium, or 14% of the daily value (DV), may be found in a medium avocado. Monounsaturated and polyunsaturated fats, which are abundant in avocados, are fantastic for the health of your brain.
Pumpkin seeds
One of the best sources of magnesium, a crucial element that can aid in the release of feel-good hormones, is pumpkin seeds, explained Harvard Health. Before adding two cups of raw pumpkin seeds to a smoothie or nut butter, soak them in warm water with one spoonful of sea salt for at least seven hours.
Spinach
In the winter, green leafy vegetables like spinach provide a plethora of health benefits and are a storehouse of magnesium. The vegetable can be utilised in a variety of recipes, including salads, curries, and sautéed foods.
Black beans
Magnesium is abundant in black beans. 120 mg, or 29% of the DV, of magnesium may be found in one cup of cooked black beans. They are also a fantastic source of protein for vegetarians and high in potassium and iron.
Okra
Okra balances your blood pressure and blood sugar levels and helps you get over the winter blues. The magnesium content of one cup of raw okra is 57 milligrammes (mg), or about 14% of the daily value (DV). Vitamins C and K1, protein, fibre, antioxidants, potassium, calcium, vitamin B6, vitamin A, and folate are also abundant in it.
Tofu
A mainstay for many vegans, tofu is a great source of iron, calcium, and magnesium. About 37 mg of magnesium, or 9% of the DV, may be found in half a cup of firm tofu. It can be used as a base for creamy winter dips or as an ingredient in salads, soups, and stir-fries. Tofu also promotes bone health and offers plant-based protein to help you stay focused and energised throughout the winter.
