Foods to Help Beat the Winter Blues
It’s dark and cold. We’re spending less time being social and more time indoors. This time of year, it’s common to feel down. Thankfully, there’s things we can do about it. First and foremost, talk to people and seek mental health support if you need it. In addition, there are lifestyle actions that we can take to improve our mood. What we eat can have a big impact. This article covers some functional foods that can help you beat the winter blues!
Foods That Help You Beat the Winter Blues
Omega-3 Fats
Research shows that omega-3 fats are protective against depression. They also reduce inflammation and may improve brain health.
Foods rich in omega-3 fats:
- Fatty fish
- Flax seeds
- Chia seeds
- Walnuts
Antioxidants
Antioxidant rich foods may improve mood by reducing inflammation in the brain.
foods rich in antioxidants:
- Dark chocolate
- Pomegranate
- Kidney beans
- Leafy greens
- Berries
- Beets
Fiber
Improving our gut health may improve our mental health through the gut-brain axis. Consuming diverse food sources of fiber supports a healthy microbiome, and thereby, a healthy mood.
food groups rich in fiber:
- Legumes
- Vegetables
- Whole grains
- Nuts & seeds
- Fruit
Probiotics
Probiotic rich foods may also help improve our mood through the gut-brain connection.
foods rich in probiotics:
- Sauerkraut
- Kombucha
- Kimchi
- Yogurt
- Kefir
Protein
Protein is needed as part of the building blocks for our neurotransmitters (like serotonin and dopamine), which play an important role in our mental state.
foods rich in protein:
- Meat
- Seafood
- Legumes
- Dairy
- Eggs
Vitamin D
Vitamin D deficiency is extremely common in the winter. Ask your doctor to get your levels checked if you don’t know where they’re at. You may need a supplement.
Foods rich in vitamin D:
- Fortified milk
- Fatty fish
- Egg yolks
Vitamin C
Vitamin C has a potential preventive effect on anxiety and depression. In addition, it has immune boosting effects which are important this time of year.
Foods rich in vitamin C:
- Citrus fruit
- Bell peppers
- Strawberries
- Cauliflower
- Tomatoes
- Broccoli
- Kiwi
Warm Foods
This might be a no-brainer, but warming foods can heat you up from the inside out, helping you feel better on really cold days. Think soups and stews, sipping broths, and hot tea, coffee, and cocoa.
Other Tips to Boost Your Mood (Besides Food)
- Watch something that makes you laugh
- Spend time with your favorite people
- Light exposure in the mornings
- Daily movement or exercise
- Spend time outdoors if able
- Do your favorite hobby
- Call a loved one
Recipes with Mood-Boosting Foods
- Sticky Salmon & Rice Bowls (omega-3 fats, vitamin D, protein, fiber, warming)
- Salted Dark Chocolate Covered Mandarins (antioxidants, vitamin C)
- Delicata Squash & Cannellini Bean Salad (antioxidants, fiber, vitamin C)
- Chocolate Cherry Almond Granola (antioxidants, fiber)
- Butternut Squash Turkey Chili (protein, fiber, vitamin C, warming)
- Matcha Chia Seed Pudding (omega-3 fats, antioxidants, fiber)
- Greek Quinoa Bowls with Chicken Meatballs (protein, fiber, probiotics)
- Cranberry Lime Gelatin Gummies (antioxidants, protein)
- Spiced Pear Yogurt Bowl (probiotics, fiber, omega-3 fats)
When it comes to our mood, there’s a lot of factors that play a role. What we choose to put into our mouths is just one of them. If you’re feeling down this time of year, choosing to include more of these nutrient-dense foods in your diet might just make a difference in how you feel.
