If you’ve got the winter blues, you’re not alone. Psychology Today notes that an estimated 10 million Americans suffer from seasonal affective disorder (SAD), also known as seasonal depression. Fortunately, eating certain foods may help you beat the winter blues.
Fish
You may already know that fish is a heart-healthy food, but you might be surprised to learn that eating fish can help banish winter sadness, too. According to a study published by the British Journal of Psychiatry, low levels of vitamin D (which is abundant in fish) are linked to depression. Additionally, fish is a good source of omega-3 fatty acids, and eating foods rich in these key nutrients as part of a healthy diet may reduce your chances of developing depression, according to an article published in Nutritional Neuroscience.
Legumes
Nutritional Neuroscience also mentions that eating legumes may help prevent depression. Common legumes include peas, beans, peanuts and lentils. In addition to boosting your mood, these humble foods are loaded with fiber, protein, vitamins and minerals.
Green Tea
In case you needed another excuse to put the kettle on and curl up with a warm, comforting cup of green tea, it may also help you banish the blues. According to a study published in Public Health Nutrition, people who drank four or more cups of green tea per day had a 51 percent lower chance of experiencing symptoms of depression than those who consumed a cup or less per day.
Fruits and Veggies
Getting plenty of fruits and veggies is beneficial for many reasons, so it makes sense that these nutrient-dense foods can help beat the winter blues, too, according to Nutrition. The United States Department of Agriculture (USDA) recommends eating two to three cups of veggies and one and a half to two cups of fruit per day. The USDA is responsible for crafting the official nutrition guidelines of the United States.
Dairy Foods
You might be surprised to find out that, in addition to vitamin D, calcium may also help banish the winter blues, according to a recent study. Because dairy foods (and fortified plant-based milks, such as soy milk) are rich in both of these mood-boosting nutrients, including them in your diet is a must. Aim for three cups daily, suggests the USDA.
Dark Chocolate and Honey
If you want to satisfy your sweet tooth without feeling guilty, you’re in luck. Dark chocolate is included in mood-enhancing, Mediterranean-style diets. Psychology Today reports that dark chocolate boosts your mood by increasing endorphins, which promote mental wellness. Raw honey may also have antidepressant properties, according to a study published in Evidence-Based Complementary and Alternative Medicine.
Bottom Line
To help keep your mood sunny, even on dark days, try to incorporate as many of these mood-boosting foods into your diet as possible, while avoiding alcohol, processed foods, sweets, sugary drinks, fast food and fried foods, which can all have a negative effect on your mood. So crank up your crock-pot and whip up a batch of veggie and bean chili, or indulge in a mug of dark chocolate cocoa with milk — you’re sure to be comforted, mind, body and soul.