By Lizzie Streit, MS, RDN, LD 

In the middle of winter, it’s normal to feel down and suffer from seasonal blues. The cold weather, shorter days, and dreary skies can certainly take a toll on mental health. Some people may even have a specific type of depression linked to winter months called seasonal affective disorder (SAD). 

Fortunately, there are many foods you can eat to help boost your mood and lift your spirits in the winter. Read on to learn about 5 foods to eat this season if you’re feeling down. But keep in mind that diet is just one tool for fighting SAD and other forms of seasonal mood issues. Always discuss your concerns with a healthcare provider to learn about your treatment options. 

1 – Fish and other sources of omega-3 fatty acids 

Some studies suggest that dietary intake of omega-3s is associated with a lower risk of depression, leading to the recommendation to eat more fish with these fatty acids to boost mood. In particular, salmon, sardines, cod, mackerel, herring, and anchovies are some of the best sources of omega-3s. You can also obtain omega-3 fatty acids from plant-based foods, including chia seeds, walnuts, and milled flaxseeds, but they are generally not as available for use in the body compared to those from marine sources. 

2 – Berries and cherries 

These two fruits are powerhouses of nutrients and beneficial plant compounds, specifically flavonoids that may improve cognition and reduce the risk of depression. Plus, cherries contain melatonin and serotonin, compounds that play a role in regulating sleep and mood. To enjoy more berries as part of a fresh meal plan, add them to oatmeal, yogurt, or salads. If you’re in the mood for cherries, try them blended into a smoothie, paired with dark chocolate, or mixed into chia pudding and overnight oats. 

3 – Nuts and seeds 

Nuts and seeds are particularly high in magnesium, a mineral that plays hundreds of vital roles in the body. Studies suggest that magnesium exerts a calming effect and that eating more of this nutrient may improve mood and decrease the risk of depression. Some magnesium-rich nuts and seeds include pumpkin seeds, cashews, chia seeds, and almonds. You can eat more of these foods by sprinkling them on salads, soups, oatmeal, and yogurt or snacking on them in homemade trail mix. 

4 – Beef 

As a powerhouse of vitamin B12, beef is another food that may improve mood. Since vitamin B12 is extremely important for maintaining brain and nervous system health, not getting enough of it may be linked to poor mood. When choosing beef, look for lean cuts that have “loin” in the name, flank steak, strip steak, and 90%/10% or greater than 90% lean ground beef. 

5 – Orange vegetables 

Vegetables with orange flesh, such as carrots, pumpkins, sweet potatoes, butternut squash, and acorn squash, are usually high in vitamin C and beta-carotene. Both of these nutrients may help boost mood and stave off the winter blues, and fortunately, they’re in season during this time of year too! Enjoy these vegetables roasted, mashed, or even cooked and blended in smoothies and healthy baked goods. 

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