Combat Winter Blues with These Mood-Boosting Foods

Seasonal depression – it happens to the best of us. When the weather starts to get cold, dreary and wet, you may find yourself feeling particularly down in the dumps. Couple that with a global pandemic, and the lows can get real.

Although Mother Nature can’t be controlled, you can boost your mood by eating more of these powerhouse foods.

·      Wild-Caught Fatty Fish 

 Wild-caught fatty fish like salmon, tuna, sardines, mackerel and herring is the best source of Omega-3 fatty acids. The brain’s main fuel source is fat and Omega-3s reign supreme because of their anti-inflammatory properties. This means that they protect our brains from too much inflammation which can cause a lot of issues in the brain, including depression. Research and randomized trials have found that patients with depression that took high amounts of Omega-3s saw an overall increase in mood (Naidoo, 2020). If you’re a vegetarian or vegan, you can get Omega-3 fatty acids into your diet by eating extra virgin olive oil, walnuts or chia seeds.

·      Citrus Fruit

 Citrus fruits are chockful of vitamin C. I’m sure you’ve heard that vitamin C is good for strengthening your immune system, but it’s also really good for your brain function. In her book, This is Your Brain on Food, Nutritional Psychiatrist, Uma Naidoo, MD (2020) states that “several observational studies have suggested a relationship between low levels of vitamin C and depression” (pg. 44).  To make sure you’re getting a good dose of vitamin C, add a little lemon to your water, or squeeze and zest a little orange and lemon on that fatty fish to get a double dose of happiness!

·      Avocados

 Guacamole, anyone? Not only are avocados an excellent source of healthy fats to fuel the brain, they are also a good source of magnesium. Magnesium is involved in many important jobs in the body, like relaxing muscles and helping with energy levels; but it is also important for our brains to function properly. There have been multiple case studies whereby patients received 125-300 mg of magnesium only to make speedy recoveries from depression (Naidoo, 2020). There’s a saying that “an apple a day keeps the doctor away,” but I’d venture to say that “an avocado a day may keep the gloominess at bay.”  

·      Nuts and Seeds

 These little gems are jam-packed with nutrients, one of them being the ever-powerful micronutrient, zinc. Zinc plays a critical role in a multitude of activities in the body. It aids in the function of the immune system, is critical for cell growth, and helps us taste our food (NTA 2020). Zinc has also been shown to reduce inflammation in the brain which can improve mood. Some of the nuts and seeds with the most zinc are pecans, pumpkin seeds, almonds, cashews & sunflower seeds. 

Whether the weather’s got you down, or you’re just feeling a little lackluster, keep these 4 foods in your fridge or panty to help give you the nutrients you need to keep those brain clouds away.