Shorter days, gray skies, dipping temps and fewer hours of sunshine can put a real damper on things — namely your mood. But what you're putting in your mouth might be affecting your spirits.
It's true: Certain foods play a role in boosting specific neurotransmitters — serotonin and dopamine — which may help us feel a little better this season. However, while thesefoods may help lift our mood, the winter blues are very different from Seasonal Affective Disorder (SAD), a type of depression that recurs every year for some people.
据根据，悲伤可以阻碍你生活中的其他领域，如你的工作和关系拉什大学医学中心。值得注意的是，吃某些食物无法治疗悲伤，如果您觉得您可能遭受悲伤，请与您的医疗保健提供者谈论治疗方案。
If you're looking for delicious ways to restore your get-up-and-go spirit, try these flavor-packed winter recipes to help you get through this season.
Want more healthy recipes?下载MyPlate应用程序rayapp并获得简单，美味的膳食和零食量身定制nutrition goals。
1. Apple Swiss Quesadilla
出于几个原因，这是我们的最爱之一。首先，有瑞士奶酪以及肉类，鱼和豆类，这是酪氨酸的来源，这是一种使感觉良好的神经递质，多巴胺的氨基酸。（这就是为什么我们这么喜欢奶酪？！）
The recipe also calls for apples, which naturally contain quercetin, per an April 2015 study published in营养素。槲皮素是一种植物化学（意味着它在植物食品中只发现它可能有助于增加大脑中血清素和多巴胺的量，据医生委员会负责医学。
Get the Apple Swiss Quesadillarecipe and nutrition info这里。
Read more:4种方式您的食物和您的心情链接了
2.花生酱和蓝莓Chia Jam Sandwich
除了作为一种完全舒适的食物，可以在单独提升你的怀旧情绪，经典的PB和J，当用一些更健康的调整时，可以做一些好的。
碳水化合物全麦面包may help your body better absorb the tryptophan (which makesserotonin). This is because the release of insulin after eating the bread allows our muscles to use the other amino acids, so they no longer compete with tryptophan for absorption.
2003年1月年达年龄较大的研究发表于此American Journal of Clinical Nutritionfound that when carbs were eaten with protein, the tryptophan ratio was higher. Instead of using a jam made with added sugars, a chia jam featuring your favorite fruit is a healthier pick.
得到蓝莓奇亚果酱recipe and nutrition info这里。
3. Middle Eastern Chicken Superfood Bowl
这道菜与碾碎机配对色氨酸包装的鸡胸，这是一个可能有助于提高大脑中色氨酸的吸收，以创造感觉良好的神经递质血清素。
鸡还含有酪氨酸，氨基酸that helps make the other feel-good neurotransmitter, dopamine. The bright red tomatoes and green parsley and other herbs that fill this bowl will brighten any dreary day.
Get the中东鸡肉超级碗recipe and nutrition info这里。
4.羽衣甘蓝和洋葱全小麦披萨
的两个例外this pizza — kale and onions — are some of the best vegetable sources of quercetin, according to 2015 research by theUSDA。Quercetin may help boost dopamine and serotonin, and then there's the cheese, which contains tyrosine.
最好的部分：每个服务vegetarian披萨只包含315卡路里，同时提供12克蛋白质。
Get the Kale and Onion Whole Wheat Pizzarecipe and nutrition info这里。
5. Stewed Cajun Turkey, Red Beans and Oats
This feel-goodbowl of oatsis a great way to start your morning or, really, any time of day. The tryptophan in the turkey and the carbohydrates from the oats may help to increase the absorption of this amino acid by releasing insulin, which allows our muscles to use the other amino acids found from the turkey, therefore reducing overall competition for absorption.
This recipe also calls for red onions, which are an exceptionally high vegetable source of quercetin.
Get theStewed Cajun Turkey, Red Beans and Oatsrecipe and nutrition info这里。
Read more:血清素的食物列表
- 拉什大学医学中心: "More Than Just the Winter Blues?"
- 医生负责医学委员会：“食物和心情：吃植物来战斗蓝调”
- American Journal of Clinical Nutrition: "Effects of Normal Meals Rich in Carbohydrates or Proteins on Plasma Tryptophan and Tyrosine Ratios"merican Journal of Clinical Nutrition:"
- United States Department of Agriculture: "Flavonoid Content of Vegetables"