Avec le manque de soleil peuvent survenir des symptômes semblables à ceux de la dépression légère : tristesse, envie de grignoter des aliments gras ou sucrés, manque d'allant, etc. Au retour du printemps ces symptômes cessent, c'est pourquoi on parle de dépression saisonnière ou de blues hivernal. Il est cependant possible de retrouver sa bonne humeur sans attendre le retour des beaux jours. Comment ? En mangeant des aliments qui rétablissent l'équilibre de la chimie cérébrale à l'origine des symptômes dépressifs. En effet, derrière ces symptômes se cache un manque de sérotonine, le neurotransmetteur qui régule notre humeur. La bonne nouvelle c'est qu'il est assez simple de relever son taux de sérotonine en mangeant des aliments qui boostent sa production (via les oméga-3, la vitamine B9 ou le tryptophane qu'ils contiennent).
Voici 7 aliments à convoquer dans vos assiettes pour retrouver le sourire.
Le saumon ou la sardine
À vous de choisir, question de goût et de polluants (le saumon est un gros poisson qui concentre plus de toxiques que la sardine). Ces deux poissons sont riches en oméga-3, ces fameuses graisses connues pour leur effet protecteur sur le cœur. Mais manger du saumon ou des sardines peut aussi contribuer à améliorer le moral car les oméga-3 et la vitamine D agissent sur les messagers chimiques cérébraux responsables de l'humeur, notamment la dopamine et la sérotonine.
Les graines de lin et les noix de Grenoble
Deux oléagineux à inviter le plus souvent possible à sa table pour leur richesse en oméga-3 et, pour les graines de lin, en vitamine B9 (qui ont des effets sur les neurotransmetteurs qui régulent l'humeur) et pour leurs antioxydants. Les graines de lin doivent être broyées pour être bien assimilées. Réduites en farine, elles se saupoudrent facilement sur les salades ou s'incorporent aux mueslis ou aux desserts.
Le chocolat
Riche en antioxydants et en magnésium, le chocolat pourrait, selon une étude parue en 2013 dans le Journal of Psychopharmacology, aider à retrouver le sourire. Comme il reste un aliment gras et sucré, veillez à ne pas dépasser 80 g de chocolat par jour. 20 g (2 carrés ou une petite barre) représentent une bonne portion journalière.
Les légumes verts à feuilles
Riches en vitamine B9, en magnésium et en antioxydants, les légumes verts à feuilles comme les épinards, la mâche, les blettes ou les choux doivent être consommés quotidiennement en hiver pour garder un moral et une santé au top !
L'avoine
L'avoine contient des protéines végétales de bonne qualité, donc du tryptophane, la substance qui permet au cerveau de fabriquer de la sérotonine, le neurotransmetteur de l'humeur. Les flocons d'avoine se consomment facilement en porridge au petit déjeuner mais ils peuvent servir aussi en soupe, en crumble ou dans des desserts.
L’œuf
L’œuf contient de bonnes protéines, donc du tryptophane, le précurseur de la sérotonine, indispensable à la bonne humeur. Il contient aussi de la vitamine D, ce qui est un plus pour retrouver le sourire.
Les agrumes
Oranges, clémentines et autres pamplemousses représentent les parfaits fruits de l'hiver par leur teneur en vitamine B9, essentielle à une bonne production de sérotonine. Mangez-en aux repas, seuls ou en salades, mais pensez aussi à les utiliser dans vos sauces ou pour tonifier certains plats de poissons ou de salades.
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