Vitamins for Autumn Depression
With the onset of deep autumn in our area it becomes dark, dreary and rather gloomy.
And often our body begins to react to the lack of sun and warmth by falling into melancholy and autumn blues.
Autumn depression What really happens?
We become irritable, react violently to everything, are ready to “bite” anyone for an inadvertently thrown word, we feel chronic fatigue and dream of running away somewhere.
And some just fall into a stupor and do not want anything. Often in this state, we tend to suspect that we are developing depression, although I must say that this is a serious illness and in most cases we call depression emotional swings and autumn blues.
So, if you feel that your mood begins to get out of control and strive for a minus, you should first of all pay attention to whether your diet contains enough vitamins that are responsible for the emotional background.
Their absence and imbalance often lead to that very autumn spleen and depressed mood.
And therefore, introducing foods rich in these elements into the diet will help us correct the situation.
We have prepared today’s review about which vitamins are responsible for mood and which foods contain them.
Folic acid is found in foods such as: watermelon, melon, tomatoes, citrus fruits (oranges, tangerines, grapefruits, lemons, etc.), apples, pears, grapes, pomegranates, apricots, sea buckthorn, currants, avocados, bananas, kiwi, fresh dates, pumpkin.
Green and leafy vegetables (celery, lettuce, onions, spinach, asparagus, cucumbers, cabbage – cabbage, cauliflower, Brussels sprouts, broccoli, etc.), legume sprouts (soybeans, beans, chickpeas, lentils, etc.) and whole grain products (wheat, green buckwheat, etc.), nuts, peanuts, sprouted sunflower seeds, chestnuts, root crops (carrots, beets, turnips, etc.) and other plant products.
VITAMIN B6 AS Vitamins for Autumn Depression:
Vitamin B6 is also required for the production of serotonin. It is of the greatest importance in the regulation of emotional disorders, therefore it is most often included in the group of vitamins that are associated with depression and are used to treat it.
Most of all vitamin B6, as well as other B vitamins, is found in yeast, liver, sprouted wheat, bran and unrefined grains.
There is a lot of it in potatoes (220 – 230 μg / 100 g), molasses, bananas, pork, raw egg yolk, cabbage, carrots and dry beans (550 μg / 100 g), walnuts and hazelnuts, peanuts and sunflower seeds.
Rich sources of vitamin B6 are: chicken meat, fish; from cereals – buckwheat, bran and flour from unrefined grain.
VITAMIN B1 AS Vitamins for Autumn Depression:
Vitamin B1 is essential for the stimulation of the nervous system, it also participates in the metabolism of carbohydrates, which provides both mental and physical energy.
Deficiency symptoms include mood disorders, anxiety, insomnia, restlessness, and nighttime fears.
This vitamin can be obtained from such foods as: brewer’s yeast, sprouted wheat grains, bran, liver – the richest sources of vitamin B1.
Raw oatmeal is also recommended. Experts believe that they have 4 times more vitamin B1 than boiled ones.
There is quite a lot of this vitamin in beans and potatoes if the potatoes are baked or steamed, and the water after the beans and peas is used to make soups or sauces. It is better to soak dry pods in clean water and cook in it.
Despite the fact that a lot of vitamin B1 is lost during the cooking process, it still remains in solution and should be used.
Vitamin B1 is found in black bread, pork entrails, rice, buckwheat, asparagus, leafy greens (parsley, dill, cilantro, lettuce, spinach and beet tops), hazelnuts, dried fruits and other products.
VITAMIN E AS Vitamins for Autumn Depression:
Responsible for mental and physical performance. The main food sources of vitamin E are the following foods: whole grains, vegetable oils, eggs, lettuce, chestnuts, liver, nettle leaves, mint, carrot tops, celery, asparagus, broccoli, bran.
Vitamin E should be used in combination with vitamins A and C (butter, cream, egg yolk, sour milk, as well as with vegetables – potatoes, cabbage, lettuce, carrots, green parts of plants).
MAGNESIUM AS Vitamins for Autumn Depression:
Scientists speculate that many cases of depression are the result of magnesium deficiency, which leads to severe anxiety and stress.
Other symptoms of low magnesium levels include high blood pressure, insomnia, brain fog, poor memory, feeling of a lump in the throat, ringing in the ears.
OUR TOP PICKS OF MAGNESIUM
The main sources of magnesium are: nuts (walnuts, hazelnuts, almonds), sesame seeds, some types of cereals (buckwheat, millet, and also bran), baguettes and bran loaves, apricots, peaches, raspberries, blackberries, strawberries, strawberries, ripe bananas, soybeans, white and red beans, lentils, potatoes, spinach, carrots.
Spinach is best eaten raw.
Magnesium is also found in animal products, primarily meat and dairy products. To get enough magnesium, you should introduce into your daily diet lean meat (lean beef, turkey, chicken), cottage cheese, milk and kefir, soft cheeses.
In addition, fish, especially fatty ones, such as herring, mackerel, horse mackerel, will help to fill the lack of magnesium.
Coenzyme Q10 (CoQ10) AS Vitamins for Autumn Depression
Coenzyme Q10 (CoQ10) is the “spark plug” of the human body. It is responsible for almost all of our energy processes.
First of all, it is needed by mitochondria for cell division. Mitochondria can be compared to a power plant that generates energy.
If the power plant does not produce enough energy, the person gets tired and needs to conserve energy – sleep.
Also, coenzyme starts the metabolism and gives a boost of vigor in the morning, so that it would be easier for us to wake up.
If the coenzyme is not enough, we have to pull ourselves out of bed, forced to work and exchange meetings with friends for the company of the TV and the couch.
Usually its concentration is maximum in the evening – it helps us fall asleep faster at nightfall.
But with a lack of light, melatonin begins to be produced during the day – hence the constant drowsiness.
To maintain circadian rhythms, it is important to stay awake during the day and fall asleep at a specific time.
Energy drinks in cans have a very bad effect on the heart due to the high content of caffeine – we immediately exclude their help.
Better to take pills of Asian ginseng, which is considered a natural energy drink.
It works for about 6-8 hours – just enough for a working day, after which you can sweetly fall asleep.
Over time, the body will get used to the new regime and daytime sleepiness will disappear.