Winter depression? These foods can help!

Have you ever heard of serotonin? Well, this substance is linked to the regulation of moods. It reduces aggression, regulates the sleep cycle, and controls your body temperature, among others.

In the following gallery we suggest several foods that will help you increase your serotonin levels naturally. As such, they may improve your mood. Do see a doctor, though, if you're continuously and severely depressed.

Did you know that chili pepper is considered one of the most effective foods in combating the symptoms of depression? Its intake has a thermogenic effect, increasing blood circulation. It also provides capsaicin, a compound that helps in the creation of endorphins, the hormone of happiness.

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A study by the University of Virginia School of Medicine found that the loss of lactobacillus caused by stress is directly related to early symptoms of depression. Increasing your yoghurt intake could help counteract these effects.

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Chocolate is one of the foods that, besides being tasty, helps you to increase the production of serotonin in your body. Yet, you will also have to limit your consumption of chocolate due to its high calorie level. The best option is chocolate with a high percentage of cocoa (70 or higher).

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Onions are vegetables high in calcium and considered as some of the most effective foods to combat depression. The same goes for garlic, apples and almonds.

In addition to its healthy fats that support your heart function and protect against Alzheimer's disease, these nuts also stimulate the production of serotonin. The reason for that quality is their high concentration of tryptophan, an amino acid that helps generate serotonin.

Turkey is naturally rich in protein. In addition, like nuts, it contains a large amount of tryptophan, which will help stimulate serotonin production in your body.

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In moderate amounts, coffee has great benefits for your body. It has a sort of protective effect against stress, helping you to stay alert and awake. Don't take too much of it, though.

Like many other fish, salmon contains a large amount of polyunsaturated fat. These include omega-3s, whose low levels have always been found in people suffering from depression.

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Rich in vitamin D, milk is known as the sunshine vitamin. Studies show that people with normal amounts of vitamin D have a lower risk of depression.

When talking about the benefits of eggs, we are referring above all to egg yolk, a substance that is very rich in the amino acid tryptophan. Of course, you shouldn't eat too much of the high-calorie part of the egg though.

Green leafy vegetables such as spinach, kale, broccoli, etc., contain large amounts of folic acid or vitamin B9. Their intake has been linked to a reduction in the risk of depression.

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Whether they are flax, chia, hemp, all seeds will help you increase your omega-3 intake. This, in turn, will lower your risk of depression or moodiness.

Mushrooms are a food rich in vitamin D. In Northern European countries their consumption is considered essential, as they replace the bursts of sunshine lacking there in the winter.

Rich in vegetable fats, which will help improve your brain's functioning. In addition to make your skin look beautiful, clean, and younger, it can also help you feel happier.

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Like avocado, olives are a food that provides your body with polyunsaturated fats. These will help you keep your vitamin D levels normal and therefore have a lower risk of suffering from depression.

Legumes, which include beans, lentils and peas, will help you fight anaemia. A lack of iron in the blood does not only cause fatigue but also irritability and depression.

Consuming ginger has a very similar effect to that of spicy foods. It helps release an extra amount of endorphins.

This is another nutrient with good vegetable fats. It will help your skin look radiant and improve brain function.

Cereals are selenium-rich foods. In case you didn't know, low levels of selenium in your body can trigger symptoms of depression, irritability, and thyroid problems.

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Similar to (though distinct from) quinoa, this is a complex and integral carbohydrate. It may help you increase your serotonin levels. On the image, amaranth grain is the second from left, while quinoa is the second from right.

Like amaranth, these are complex carbohydrates that help normalize your blood sugar levels and keep your serotonin levels balanced.

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Green tea is rich in antioxidant compounds and other nutrients that, in addition to helping you lose weight, have antidepressant virtues. Their working comes from the theanine they contain; an essential amino acid that reduces stress and prevents depression.

Turmeric (or curcuma) has been recognized for helping to prevent illness and avoid emotional disorders. It has a great effect at a nervous and cerebral level, so its intake is a great preventive against depression, stress and anxiety.

Rich in omega 3, tuna provides a fatty acid that helps improve the health of your brain and plays a key role in generating a sense of well-being in the body. It also helps prevent cardiovascular disease.

Rich in vitamin C, continued consumption of oranges and lemons will help reduce the levels of vanadium in your body. This is a mineral linked to bipolar depression.

Mango is a fruit that contains tryptophan, a natural relaxant that will help you generate a higher level of serotonin.

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Believe it or not, brewer's yeast has many medicinal properties, including its contribution of vitamin B and amino acids that strengthen your nervous system. However, alcohol should always be consumed in modest quantities.

Believe it or not, eating pineapple can help you maintain a mental balance and prevent you from falling into a depression. Rich in omega-3 fatty acids, it is used to battle illnesses such as schizophrenia.