It is no secret that our food affects our mood. But some foods may have more influence than others.
Roughly 5 percent of Americans struggle with Seasonal Affective Disorder, a type of seasonal depression that is most commonly experience during winter and fall. We don't know for sure what causes it, but scientists believe that the shorter days and longer nights can cause chemical imbalances in our brains, resulting in low mood and fatigue.
Typical treatments for SAD include light therapy, prescribed sunlight exposure and, in some cases, antidepressants. But our diet also plays an important role.
"Diet plays a major role in hormone regulation," Kyle Crowley, a nutrition expert at Protein Works, told Newsweek. "Ensuring the body is kept fueled with healthy nutrients is particularly important in winter months to promote positive mental health."
So what foods should you be eating to fight the winter blues?
Oily fish
Oily fish—like salmon, sardines and mackerel—are one of the best food sources of vitamin D, as well as healthy omega-3 fatty acids.
"Vitamin D is an essential nutrient which plays a key role in hormone balance," Crowley said. "Sunlight exposure naturally absorbs the vitamin, but the winter months make this more difficult."
Vitamin D promotes bone health, cell growth and supports the immune system. It may also play a role in supporting our mental health, with both depression and SAD being associated with lower circulating levels of this important nutrient.
As well as oily fish, vitamin D can be found in eggs, red meat, fortified dairy and supplements.
Oats
There's nothing like a warm bowl of porridge in the winter. But oats are more than a morning pick-me-up.
"Oats are extremely high in fiber which stabilizes blood sugar levels and prevents mood swings," Crowley said. "Additionally, oats contain zinc which supports overall brain health and glucose to provide the body with energy. Oats also trigger the release of tryptophan which produces serotonin, lowering anxiety and depressive symptoms.
"Tryptophan is an amino acid precursor to serotonin. Low tryptophan diets can lead to low serotonin production, which can result in increased symptoms of anxiety and depression."
Other high tryptophan foods include bananas, peanuts, meat and dairy.
Have a furry friend? Your dog can safely eat small amounts of oatmeal, too.
Berries
Berries boast a bounty of health benefits and are packed with vitamins, fiber and antioxidants.
"Berries are one of the best foods to gain a positive mindset," Crowley said. "From blueberries to strawberries, they have multiple benefits for our mood such as activating brain pathways that improve cognition, as well as combating the negative effect of stress through vitamin C. Having berries at breakfast can set you up for the day ahead, as [they] can improve mood within two hours of being consumed."
It can be difficult (and expensive) to buy fresh berries during the winter, but frozen berries work just as well, and make an excellent accompaniment to steaming hot porridge.
Flaxseed
"Plant-based flaxseeds are a great source of omega-3, which helps increase dopamine and serotonin," Crowley said. "This is critical to mood and mental health, whilst also containing lots of other nutrients including protein and fiber."
Fiber is essential to support the trillions of microbes that live in our guts, collectively called our gut microbiome. Indeed, numerous studies have shown that these microbes play an important role in regulating SAD cycles.
Flaxseeds are also high in thiamine—a B vitamin known to support energy levels—and magnesium, which assists the activation of vitamin D inside our bodies.
Of course, introducing these blues-busting foods will only be effective if they are accompanied by a healthy balanced diet.
"Sugar intake can have a significant effect on mood due to the hormone regulation effects of insulin," Crowley said. "Increased sugar intake over the Christmas period results in repeated spikes in blood sugars…It is important to consciously manage sugar intake over the festive period.
"Coupling sugar with protein, fiber and low GI carbohydrates can also help improve the body's response to increased intake."
Uncommon Knowledge
Newsweek is committed to challenging conventional wisdom and finding connections in the search for common ground.
Newsweek is committed to challenging conventional wisdom and finding connections in the search for common ground.
About the writer
Pandora Dewan is a Senior Science Reporter at Newsweek based in London, UK. Her focus is reporting on science, health ... Read more
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