Blue Monday sadness? Instead of turning to classic junk foods, there are foods that really help fight mood swings. Almonds, chicken breast, provolone, and egg yolk can help restore a good mood by increasing the serotonin content in the body and psychophysical well-being.
The cause
This is Coldiretti’s advice on the occasion of the saddest day of the year which falls on January 15th, i.e. the third Monday of the month, a date identified by the British psychologist Cliff Arnall as the worst, since it would make people aware that the Christmas holidays are over and there will be no other holidays until the summer. But according to psychiatrists, the lack of light and low temperatures, typical of this period, also have an impact.
Foods that improve mood
“The secret to recovering a good mood – Coldiretti underlines – is found at the table through the consumption of foods rich in tryptophan, an essential amino acid found in some common foods and which, combined with carbohydrates, iron and group B vitamins, helps to increase the levels of serotonin in the body, the neurotransmitter which among its functions also carries out that of regulating mood”.
Almonds for breakfast
To start “Blue Monday” well, it is better to have a breakfast based on dried fruit, explains Coldiretti, starting with almonds, one of the products richest in tryptophan with 398 milligrams per 100 grams of the edible part (pe), perhaps accompanied by milk or yogurt, considering that dairy products also “boost” serotonin.
Eggs and legumes for lunch
For a light but cheerful lunch you can opt for spelled (198 mg per 100 g/pe) or a legume soup starting from beans (226 mg per 100 g/pe) and lentils (202 mg per 100 g /pe), but also eggs, especially the yolk (237 mg per 100 g/pe), are an interesting alternative for those who don’t want to give in to a bad mood.
White meat, fish, and vegetables for dinner
For dinner you can choose white meat such as chicken (359 mg of tryptophan per 100 g/pe) or pork or focus on fish such as sea bream or sardines, but cheeses can also help improve your mood, from provolone (336 mg of tryptophan per 100 g/pe) to pecorino romano, from parmigiano reggiano to grana padano, all with a tryptophan content exceeding 300 milligrams. Vegetables such as asparagus and spinach, or mushrooms, but also broccoli and spinach are excellent as a side dish, because they offer a high content of vitamins and mineral salts that influence emotional states.
Mediterranean diet all year round
But more generally, concludes the confederation, to guarantee health all year round it is important to follow the principles of the Mediterranean diet which was classified as the best diet in the world in 2024 ahead of the ‘dash’ and the ‘mind’ on the basis of best diets ranking elaborated by the American media US News & World‘s Report’s.