7 magnesium-rich foods to ward off winter blues – Times of India

Winter brings holiday cheer to many, but for others, the season could be a source of dread. As the mercury drops and sun’s availability dwindles, many find themselves grappling with their moods and mental health. This isn’t just laziness or sadness, but a form of depression, which is called Seasonal Affective Disorder. The symptoms may begin in the fall and last throughout the winter.
Some of the symptoms of winter depression include feeling listless, sad or down most of the day, nearly every day, losing interest in activities you once enjoyed, having low energy and feeling sluggish, having problems with sleep, experiencing carbohydrate cravings, overeating and weight gain, having difficulty in focussing, hopelessness, worthlessness, feeling guilty, and having thoughts of not wanting to live.
Apart from light therapy, psychotherapy and medications, diet can play an important role in dealing with this form of depression.

Role of magnesium in warding off winter blues

Magnesium is considered a ‘feel-good’ and plays an important role in mood regulating. It also helps in relaxation and aiding sleep. Magnesium levels are low in some people with certain mental health conditions, including depression. Magnesium is required for the production of serotonin, the “happy hormone” that improves mood and promotes mental resilience.
Including magnesium-rich foods in your diet can help combat winter blues.

Avocados

Fix an avocado sandwich to boost your brain function and get your daily dose of magnesium. A medium avocado contains 58 milligrams of magnesium, which is 14% of the daily value (DV). Avocados are a powerhouse of monounsaturated and polyunsaturated fats, which are amazing for your neurological health.

Pumpkin seeds

According to Harvard Health, pumpkin seeds are one of the best sources of magnesium, the important mineral that can help in the release of happy hormones. Soak 2 cups of raw pumpkin seeds in warm water with 1 tablespoon sea salt for 7 hours or longer before using them in a smoothie or nut butter.

Spinach

Green leafy vegetables like spinach are a storehouse of magnesium and offer a wealth of benefits in the winter season. From salads to curries to sauteed dishes, the veggie can be used in a range of dishes.

Black beans

Black beans are a rich source of magnesium. A cup of cooked black beans contains 120 mg of magnesium, which is 29% of the DV. They are also high in potassium and iron and an amazing source of protein for vegetarians.

Okra

Okra not only helps beat winter blues, but also balances your blood sugar and blood pressure. One cup of raw okra contains 57 milligrams (mg) of magnesium, which is around 14% of the daily value (DV). It is also rich in Vitamins C and K1, folate, fibre, antioxidants, potassium, calcium, Vitamin B6, Vitamin A, and protein.

Chickpeas

Chickpeas, also known as garbanzo beans, are a great magnesium-rich option to include in your diet during winter. One cup of cooked chickpeas provides around 78 milligrams of magnesium, contributing to 19% of the daily value (DV). Chickpeas are also high in protein, fiber, and complex carbohydrates, making them a perfect addition to soups, stews, or roasted snacks for maintaining energy and mood.

Tofu

Tofu, a staple for many vegans, is an excellent source of magnesium as well as calcium and iron. Half a cup of firm tofu contains about 37 milligrams of magnesium, which is 9% of the DV. It’s versatile and can be used in stir-fries, soups, salads, or even as a base for creamy winter dips. Additionally, tofu supports bone health and provides plant-based protein to help keep you energized and focused during the colder months.
(Picture courtesy: iStock)