18 Mood-Boosting Foods Perfect For Beating Seasonal Blues

Do you feel down and sluggish during the cold weather days? If you have mood changes that suspiciously start when the weather changes, you might be suffering from seasonal depression.

Seasonal Affective Depression (SAD) is a condition where you feel depressed during recurrent seasons and exhibit depression symptoms like irritability, fatigue, difficulty concentrating, and persistent anxiety. SAD is often associated with low mood and low vitamin D, so one way to fight symptoms is to change your diet and eat the right food.

Several different foods can battle your depression symptoms and improve your mood and mental status. These are the foods that will help you fight the blues.

1. Green Leafy Vegetables

Green leafy vegetables are plant-based sources of tryptophan, the amino acid responsible for producing serotonin. In addition, serotonin is the neurotransmitter that induces your feeling of happiness. It’s why eating these green vegetables may boost your mood.

Eat more leafy veggies like kale, spinach, and bok choy to produce more serotonin in your body. Include fresh produce in your next grocery run and make refreshing meals with them today, like a spinach salad or crispy kale chips.

2. Fatty Fish

Fatty fish, like rainbow trout and salmon, contain omega-3 fatty acids and vitamin D. Omega-3 fatty acids help produce dopamine and serotonin, especially DHA, which improves neuron transmission in the brain. In terms of vitamin D, people suffering from depression often have low vitamin D blood levels, and supplementing it can help.

Get some fresh salmon from your local market and add it to your next planned meals! It can be seasoned in a variety of ways to fit into any night's meal plan.

3. Citrus Fruits

If you like oranges, they can also help you with SAD because citrus fruits keep your mood from plummeting. These fruits are rich in vitamin B9 or folate, which is a nutrient that, when your body lacks it, can increase your chances of feeling depressed.

Besides vitamin B9, citrus fruits also boost your vitamin D levels, which can further help you deal with depression. Eat an orange with your meal or make a dessert with citrus fruits you can enjoy, like orange bars or orange marmalade tarts.

4. Berries

Free radicals are waste products of the body that naturally build in time, and if you can't get rid of them, you may develop oxidative stress that leads to depression and anxiety. One element that fights free radicals is antioxidants, which are rich in berries like blackberries, blueberries, and strawberries.

Get some granola and elevate this snack by adding different kinds of berries to it. Besides the antioxidants, the sugar-free sweetness can quickly lift your mood.

5. Whole Grains

Whole grains are carbohydrates high in fiber. Research shows that consuming more whole grains combats depression and improves one's overall mood.

If you are craving some carbohydrates, reach for the ones rich in fiber. Make a sandwich using whole-grain bread and a healthy, lean protein like chicken. An added benefit of eating whole grains is that they'll keep you fuller for longer!

6. Herbal Teas

Some people reach for herbal teas for comfort, which is not surprising since a hot cup of tea can be soothing. In fact, a study shows that compounds in herbal teas can potentially prevent depression. It can significantly lower the risk of depression by 31%.

Drink herbal tea as a part of your daily routine and replace your coffee and cola with this healthier option. Try out chai tea with cinnamon, or you can choose to incorporate the more traditional green tea as a start.

7. Nuts

Nuts are rich in omega-3 fatty acids, like fatty fish, which can help you deal with SAD. Eating nuts, especially peanuts and cashews, can even decrease your risk of depression by 20%. According to research, nut consumption can be associated with a lower risk of depression in adults.

Munch on almonds and walnuts if you're feeling a bit peckish and “hangry.” You can even prepare your own trail mix or add your favorite nuts in yogurt for a delicious snack.

8. Protein

Protein is one of the key nutrients that your body needs, and it is also an element that can help you keep depression at bay. According to a study, people who only eat vegetables have a higher risk of getting SAD compared to those who consume meat. It claims that the body's lack of B12, a nutrient from animal products, leads to this higher risk.

Make a scrumptious steak or a turkey sandwich for your lunch, or add sliced chicken to your salad. You'll elevate your dish and feel better in the process!

9. Fortified Foods

Fortified foods are staple foods that go through fortification, which, according to the World Health Organization, is simply the process of intentionally increasing the micronutrients in the foods. The food's nutritional quality is improved, thereby increasing the vitamins and minerals obtained from them.

Depression is often associated with lacking several micronutrients in the body, including Vitamin D and B12. Introducing fortified foods like milk and cereals may help.

10. King Crab

Many popular mukbang videos will get you craving these buttery king crabs, but did you know this delicious seafood can actually help with your depression? One of the deficiencies linked to depression is zinc, which plays a major role in the neural communication function of the brain.

Crab, especially Alaskan king crab, is one of the foods heavy on zinc, with one serving containing more than half the daily need. They are also rich in omega-3 fatty acids that assist in the production of happy hormones.

11. Beans and Lentils

Improving gut health consequently improves mental health. Who knew the two were linked? A Washington Post report named legumes as one of the seven brain foods that aid in dealing with anxiety.

According to research, the imbalance of good microbes in your stomach is linked to depression, so to lower the risk, you need to keep your gut healthy. Beans and lentils are high-fiber legumes that can do the trick!

12. Dark Chocolate

Remember those movies where women eat their hearts out with dark chocolate just to make themselves feel better? There's actually scientific backing to the notion that eating sweets will make you feel better and lift your mood. Grab a bar and snack on it when you’re feeling down.

Besides its mood-altering properties, dark chocolate also improves gut health and has prebiotic effects that restructure the balance of intestinal bacteria in the stomach. As a result, it helps improve negative emotions because of the gut-brain axis.

13. Cinnamon

Cinnamon is a spice that helps regulate the body’s blood sugar. It helps to keep your cravings at bay, and its metabolite sodium benzoate helps treat depressive disorders.

The great thing about cinnamon is that it's a tasty, fragrant addition to any hot drink or dish. Try adding it to your coffee or find a cinnamon bread recipe to gain the full benefits of this spice.

14. Pumpkin Seeds

Pumpkin seeds are more than just extra snacks during Halloween. They contain a lot of magnesium — the lack of which is often associated with anxiety and depression. Research shows that there is a link between depression and low magnesium levels.

Enjoy your pumpkin seeds by thoroughly roasting them. Boil the seeds in salted water to get the best taste, dry them out in the oven, and add any seasonings.

15. Carrots

Carrots are filled with beta-carotene, which transforms into Vitamin A once it enters your body. Besides the benefit of vitamins, munching on carrots is a known mental health booster.

A University of Otago study named carrots one of the foods that are beneficial to mental health. Based on the study, eating raw vegetables, including carrots, lessen anxiety and depression symptoms in adults. Carrot sticks make the perfect mid-day snack!

16. Clams and Mussels

Seafoods like clams and mussels are incredible sources of vitamin B12 and tryptophan. Depression is associated with lower levels of B12, so adding your intake of food with this vitamin can help with your SAD.

In addition to B12, clams contain tryptophan, while mussels have omega-3 fatty acids. Both tryptophan and omega-3 promote brain health and improve one’s mood.

17. Fermented Foods

If you’re fond of fermented foods like kimchi and sauerkraut, you're in luck! They also help with SAD and improve your gut health. Fermented foods help increase the production of good bacteria in your stomach. We've established here the gut-brain link — a healthy gut helps improve brain functions, including depression symptoms.

Cook a delicious kimchi fried rice or make your own pickles to store in your cupboard. Store-bought Kombucha is also a good option for fermented foods.

18. Eggs

Eggs are staples in most people’s breakfast meals, and they are a good source of tryptophan. Tryptophan is a serotonin booster and an effective anti-depressant.

Complete your breakfast with a fluffy scrambled egg or a healthy omelet. Combine your eggs with cheese to maximize tryptophan intake.