Beat the Winter Blues: Nutritional Noshing for a Healthier, Happier You
While the winter months can be cozy, they also come with their own set of challenges. One of the major issues is the decrease in sunlight, leading to lower levels of vitamin D in our bodies. But don't fret! We have just the dietary remedies you need to keep your mood bright and your body healthy, all backed up by solid scientific research.
A Nutrient Not to D in Dismiss: Vitamin D
First on our list is the “sunshine vitamin”, a.k.a. Vitamin D. During the winter months, sunlight can be scarce, resulting in lower levels of this essential nutrient. Lack of Vitamin D is linked to a weakened immune system, reduced bone health, and, yes, the winter blues (Anglin et al., 2013)[^1^].
Luckily, some foods are naturally high in Vitamin D. Fatty fish, like salmon and mackerel, and fortified foods, such as certain brands of milk, orange juice, and breakfast cereals, can give you the D-boost you need. And if you're feeling a little adventurous, cod liver oil is a fantastic (if somewhat old-fashioned) source.
Carb Control: Balance is Key
Carbs are often demonized, but during winter, they can be your best friend! The right carbohydrates stimulate the production of serotonin, a brain chemical that lifts mood (Young, 2007)[^2^]. So feel free to enjoy that hearty bowl of oatmeal or a slice of whole grain bread.
But remember, balance is key. Opt for complex carbs found in whole grains, fruits, and vegetables over simple carbs in sugary snacks and white bread.
Hello, Omega-3s!
Omega-3 fatty acids are fantastic for your brain and mood. A study by Grosso et al., (2014)[^3^] found that Omega-3s have a mood-stabilizing effect that can help ward off winter blues. Fatty fish (yes, them again!) are your best bet here, but flaxseeds, chia seeds, walnuts, and soybeans are great plant-based sources of Omega-3s.
Brilliant B Vitamins
B vitamins, particularly B6, B9 (folate), and B12, play an essential role in mood regulation. A deficiency can lead to depression and fatigue, things we certainly don't want more of in winter (Coppen & Bolander-Gouaille, 2005)[^4^].
Eggs, leafy greens, and legumes are fantastic sources of these B vitamins. And for our pescatarian friends, shellfish and fish like trout and salmon are rich in B12.
Meal Ideas to Boost Mood
Now, let's see how we can incorporate all these into some delicious, mood-boosting meals:
1. Start Your Day with a Vitamin D-fortified Breakfast: How about a bowl of fortified cereal or oatmeal topped with flaxseeds or chia seeds for that Omega-3 boost? Pair it with a glass of fortified orange juice to complete the Vitamin D hit.
2. Lunch - B Vitamin Bonanza: A salad packed with leafy greens, a handful of walnuts, and a hard-boiled egg can give you a healthy dose of the essential B vitamins. Pair it with a slice of whole grain bread for a carb balance.
3. Dinner - Omega-3 Extravaganza: For dinner, try a piece of grilled salmon (your vitamin D and Omega-3 source), alongside a generous serving of steamed veggies and a baked sweet potato (more complex carbs!).
References:
Anglin, R. E., Samaan, Z., Walter, S. D., & McDonald, S. D. (2013). Vitamin D deficiency and depression in adults: systematic review and meta-analysis. The British Journal of Psychiatry, 202, 100-107. https://doi.org/10.1192/bjp.bp.111.106666
Young, S. N. (2007). How to increase serotonin in the human brain without drugs. Journal of Psychiatry & Neuroscience, 32(6), 394–399. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2077351/
Grosso, G., Pajak, A., Marventano, S., Castellano, S., Galvano, F., Bucolo, C., ... & Caraci, F. (2014). Role of omega-3 fatty acids in the treatment of depressive disorders: a comprehensive meta-analysis of randomized clinical trials. PloS one, 9(5), e96905. https://doi.org/10.1371/journal.pone.0096905
Coppen, A., & Bolander-Gouaille, C. (2005). Treatment of depression: time to consider folic acid and vitamin B12. Journal of Psychopharmacology, 19(1), 59-65. https://doi.org/10.1177%2F0269881105048899
