Short days, long nights, cold winds or cabin fever — whatever has got you down, it’s no secret that winter blues are a total mood-killer. Luckily, there are ways that you can give your mind and body a boost through nutrition. We all know not all foods are created equal, and when the winter months seem to drag on forever, getting the right kinds of nutrients in your diet is key to good mental health.
Here are five nutrient-dense foods (and some tasty recipes) to start incorporating into your diet for a mental health boost.
Omega-Rich Foods
Omega-3 fatty acids are crucial to your body’s performance. In fact, your body can’t produce enough of these amino acids on its own to survive! Omega-3s help your cells protect themselves, especially when it comes to the cells making up your eyes and brain. Give your body what it needs by feeding it foods rich in omega-3 fatty acids, such as:
- Certain types of fish, like salmon, mackerel or sardines
- Flaxseed and chia seeds
- Walnuts
- Edamame
Because these fatty acids are so important to our health, some packaged foods are artificially fortified with omega-3s. Look at the packaging on your dairy products, eggs, bread, and cereal to see if they contain added omega-3s, or try these recipes to increase your omega-3 intake and boost your mental health.
Whole Grains
When it comes to foods that can boost your mental health, carbs can be quite the enemy — unless those carbs are complex. Whole grains such as oats, beans, spelt, and quinoa are all great tools for improving your mental health. Unlike simple carbohydrates, complex carbs take longer for your body to break down, giving you consistent energy over a longer period of time. On the flip side, the carbs found in processed and sugary foods are metabolized quickly, usually causing a spike in energy followed by a fast drop — not ideal!
Swap white bread for whole wheat, white rice for brown, and try these tasty recipes to increase your whole grain intake.
Chicken
You’ve no doubt heard of L-tryptophan, the amino acid that puts you to sleep after you stuff yourself with turkey on Thanksgiving. While there is a link between tryptophan and sleep, it’s actually the serotonin your body produces after consuming that turkey dinner that’s responsible for relaxing your body into slumber. Serotonin, aka the happy hormone, helps to regulate your mood, and the byproduct of the process of turning tryptophan into serotonin is melatonin, which helps you relax.
Just like turkey, chicken also contains tryptophan, which when converted to serotonin, can help your brain fight depression and strengthen memory. Our body can’t produce tryptophan on its own, so eating foods with this essential amino acid is key to good mental health.
Need some inspo? Try these delicious chicken dishes.
Green Vegetables
If you’re feeling gloomy, eating food that reflects your mood could help — and by that we mean dark leafy greens! Think spinach, kale, broccoli, romaine, mustard greens and chard, all of which are high in folic acid, a B-vitamin known for fighting fatigue and depression.
Get your green on with these recipes.
Yogurt
Foods containing probiotics, like yogurt, are good for your gut, and that’s great news for your mood. Research shows that there’s a pretty strong connection between your gut and your brain. Not to be crass, but think about the last time you were very nervous — did you feel like you needed to get to a restroom, STAT? That’s the gut-brain axis at work. In fact, it’s estimated that 90% of serotonin is made in your gut. If you want to improve your mental health with food, gut-healthy foods are essential.
We all know yogurt is an excellent way to get the probiotics your body needs, but it also contains potassium and magnesium, two minerals known for working together to regulate the nervous system, making it a powerful ingredient for regulating your mood.
Fight of the winter blues and boost your mental health with these yogurt-based recipes.
Now that you know what foods to eat to improve your mental health, double up your mood-boosting efforts by incorporating this activity into your daily routine.
