Autumn is full of warm colors, cooler weather and festive meals.
But with the days getting shorter and the long winter months looming on the horizon, you can start to feel the edge of the seasonal blues.
This now makes it an ideal time to start looking for your mental health.
And you're lucky: zucchini, spices and spuds that are seasonal now are not only good for your table, but also for your brain.
The dietician and blogger Abbey Sharpe of Abbey's Kitchen told The Daily Mail Online that falling foods have protective effects on your mental health and increase your mood.
1. SQUASH ACORN HOLDS FREE SECURE RADICAL CHILDREN
This rich pumpkin was the first crop raised by Native Americans.
It's a bit difficult to work with, but it has become an autumn favorite in the United States.
It also has protective effects for your cells, fighting the aging of your body and your brain.
Nutty and tasty squash contains antioxidants and magnesium to fight depression
"Acorn squash is one of the best sources of antioxidant beta-carotene, an antioxidant that protects our cells and DNA from damage," says Abbey.
Our cellular processes have byproducts called free radicals. The stress and damage that these unstable compounds make to cells are called oxidative stress.
The more we age, the more oxidation accumulates and damages our cells, and that damage can contribute to the development of mental and mood disorders.
"Antioxidants from fruit and vegetable intake were lower in individuals with depression in late age! It is also rich in magnesium that may be associated with a decline in depressive symptoms," says Abbey.
2. AN APPLE A DAY HOLDED BY ALZHEIMER
The apple harvest season is just over, so it's time to make a cake, a cake or just have a snack at lunchtime.
And the saying "an apple a day keeps the doctor away" has not become a cliche without reason.
The all-American fruit is low in calories, but contains a heavy dose of fiber, potassium and vitamins A, B, E and K.
Acetylcholine in apples helps to keep the mind healthy, the mood stable and can protect against Alzheimer's disease
Like squash, apples contain antioxidants – an entire litany of strong ones, in fact.
"Apples contain a rich source of antioxidants that play a protective role against neurological disorders such as Alzheimer's," says Abbey.
They are also rich in acetylcholine, which can also help protect the brain from diseases of mental decline.
In addition, fiber is not only beneficial for general digestion, but helps stabilize blood sugar, which in turn helps keep your mood stable.
3. REACHING ANY PUMPKIN COULD MOVE THE SEROTONINE TO LEVEL YOUR MOOD
In addition to making beautiful carved and decorative heads, pumpkins are good for your head.
Perhaps the most important thing is that the pumpkin encourages the production of serotonin in the brain. Pumpkin contains the same hormone, tryptophan, which makes us feel tired after eating a turkey dinner.
Serotonin helps us to stabilize our minds and our bodies. The neurotransmitter plays a crucial role in maintaining our digestion as well as our stable states and in promoting feeling over general well-being.
Move, turkey: the pumpkin has a lot of tryptophan, the sleepy amino acid found in Turkey. Tryptophan plays a crucial role in the production of serotonin, which stabilizes the mood
And tryptophan, of which pumpkins are rich, is the key ingredient in the production of serotonin.
"Pumpkin also contains two important antioxidants, lutein and zeaxanthin, which play a role in general cognitive health," Abbey said.
"A recent study in 2017 found that these antioxidants improved memory and general cognitive health in the elderly."
4. THE REAL POWER OF PUMPKINES & # 39; ZEN & # 39; AND & # 39; IN THE SEEDS LOADED BY TRIPTOFANO
The flesh of a pumpkin contains the healthy amino acid, the pumpkin seeds are where the mother is.
In 100 grams of pumpkin seeds – about two thirds of a cup – there are about 1,000 grams of tryptophan.
This is a hypocaloric way to get more tryptophan than you would want in a turkey breast.
"Tryptophan has been shown to reduce depressive symptoms and decrease anxiety," says Abbey.
"Pumpkin seeds also contain zinc that can act directly on the brain and can play a significant role in learning and in memory," he adds.
5. THE TURMERIC OF THE TRENDY SPICE CAN MAKE YOUR MOOD MORE SOFT
Turmeric is very fashionable right now, both for your curry and for your health.
The spice has been historically popular in Southeast Asian cuisine, but lately it has become a real health craze.
Some have pushed him as a cure for cancer or for the treatment of Alzheimer's, but science does not really stand such claims.
But this also contains antioxidants and can have anti-inflammatory effects.
Turmeric is supposedly supposed to do everything – but its anti-inflammatory and antioxidant effects can really help your mind
These two qualities were the initial basis for the spice meteoric increase and have benefits for the whole body.
This includes its effects on the brain.
It is thought that inflammation contributes to instability and to mood depression, so any spice or snack that can alleviate swelling can also help mental health
Furthermore, "the curcumin that is found in turmeric and gives it its yellow color may play a role in preventing memory problems," says Abbey.
6. SQUASH BUTTERNUT IS & # 39; GOLD & # 39; TO FIGHT DAMAGE TO DNA IN THE BRAIN
This pumpkin can be bulky for nuts, roasts or mashed potatoes, but its mental benefits may be worth it.
"Butternut pumpkin is full of antioxidants like beta carotene, vitamin C, and vitamin E that can play a significant role in improving anxiety and depression," says Abbey.
The key is in its iconic color.
The orange-y color of the butternut squash indicates its carotene content. Higher levels of antioxidant htis have also been linked to lower rates of depression
Carotene, a powerful antioxidant found in orange fruit and vegetables like this pumpkin and carrots, has been shown to be of particular importance for mental health.
A study of around 1,800 people found that those who had high levels of caortenids in their bloodstream were 37% less likely to be depressed than those with lower carotenide levels.
And once again the carotene was introduced into their diet, the symptoms of people's depression seemed to become milder.
7. YOU CAN ENJOY THE MENTAL BENEFITS OF THE FLAVONOIDS OF BUDS OF BRUSSELS
These abundant shoots contain the antioxidant kaempferol and, according to an animal study, can have an antidepressant effect, "said Abbey.
Kaempferoli is a flavonoid found in larger green leafy vegetables.
The research on kaempferoli is still nascent, but so far it seems promising. It contributes not only to taste but to potential health benefits such as fighting inflammation and perhaps obesity and cancer, some studies have suggested.
In the animal study, a group of stressed mice had been fed with doses of kaempferol and the substance seemed to calm anxious animals.
But, Abbey reminds us: "Again, further research is needed before we can establish a clear link".
8. GET A LOW-SUGAR INFUSION OF VITAMIN C FROM SWEET POTATOES FOR PROTECTING FROM LOW SENSE
The orange juice loaded with sugar was once touted as the best way to get vitamin C.
Since then it has been downsized, but there is another sweet way to get the nutrient: the spuds.
Sugar can actually contribute to the unstable mood while riding the wave of highs and fights.
Instead of drinking orange juice loaded with sugar in the hope of increasing vitamin C levels, have a yam. Sweet potatoes contain vitamins B6 and C, both of which stabilize mood
The sweet potatoes, on the other hand, are rich in antioxidants, including vitamin C. At least the study found that a high state of vitamin C was associated with an improvement in the general mood, "says Abbey.
The yams are also rich in B6, whose low levels can contribute to low moods.
Among these seven ingredients, there is a lot of healthy and mental food to put in the pot this fall.