People often experience mood swings during seasonal changes due to weather fluctuations and shorter daylight hours. However, mood can be improved by following a proper nutritional approach.
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According to nutrition expert Dr. Margarita Korolyova, it’s important to include foods that contain tryptophan in the diet, as the body needs this amino acid to produce serotonin — the “happiness hormone.”
She explains that when people feel down, they tend to consume large amounts of sweets, pastries, and other unhealthy foods. This is a mistake, as it can lead to weight gain, increased blood sugar levels, and mood instability. Instead, she recommends choosing healthy alternatives such as dried fruits, dates, honey, and berries — preferably consumed in the morning. However, the best mood-boosting foods are those rich in tryptophan, which the body converts into serotonin.
“Tryptophan is found in complete protein sources such as meat, poultry, and fish,” she says. “It’s best to eat these foods with vegetables. For instance, broccoli and other types of cabbage contain a fair amount of tryptophan and can be served as a side dish.”
The expert emphasizes that tryptophan and serotonin are closely linked — without foods containing this amino acid, hormone production slows down. A healthy diet helps maintain a positive mood and high performance, which is particularly important during the winter months. Light, which becomes increasingly scarce in winter, is also an essential source of serotonin, so she advises spending more time walking outdoors during daylight hours.
Dr. Korolyova also recommends a diet rich in bioflavonoids, antioxidants, and plant fiber. Such foods include whole-grain bread, nuts, and porridge. Meat, poultry, and fish provide complete proteins, while complex carbohydrates — which digest more slowly than simple ones — are also essential.
Source: gazeta.ru
