5 Mood-Boosting Foods to Lift Your Spirits This Winter, According to Experts
How to Lift Your Mood with Food This Winter
As the winter chill sets in, many of us begin to feel the weight of shorter days and diminished sunlight. While some might simply feel sluggish, others could experience more intense symptoms like fatigue, irritability, and even depression, often linked to a condition known as Seasonal Affective Disorder (SAD).
SAD occurs due to reduced sunlight during the colder months, which affects serotonin production—the brain chemical responsible for regulating mood. Although winter can be tough on our mood and energy levels, there are natural ways to help counteract these feelings. One of the most effective ways? Boosting your mood through food.
Dietitians have long studied the connection between food and mental health, and there are a variety of foods that can help elevate your mood this winter. Here are five expert-recommended foods and strategies to lift your spirits during the cold months.
1. Probiotics: The Key to a Happy Gut and Brain
Probiotics, the good bacteria found in foods like yogurt, kefir, and kimchi, can play a major role in regulating your mood. Research has shown that the gut-brain axis—the direct connection between your gut and brain—plays a significant part in mental health. A healthy gut microbiome influences the production of neurotransmitters, including serotonin, the “feel-good” hormone that regulates mood and stress.
Kristen Carli, MS, RD, a registered dietitian, suggests that including more probiotic-rich foods in your diet can support gut health and, in turn, promote mental well-being. Foods like yogurt and kimchi can help reduce inflammation, a factor often linked to depression.
- Probiotic-rich foods to try: Yogurt, kefir, kimchi, sauerkraut, miso.
2. Vitamin D: Brighten Your Mood with the “Sunshine Vitamin”
With winter’s shorter days, getting enough Vitamin D can be a challenge. This vital nutrient helps regulate mood, and low Vitamin D levels have been linked to depression and mood swings. While it’s difficult to get all your Vitamin D from food alone, it’s worth adding more Vitamin D-rich foods to your diet to help counteract the effects of reduced sunlight.
- Foods to boost Vitamin D: Fatty fish like salmon and tuna, fortified foods like orange juice and almond milk, and certain mushrooms that have been exposed to UV light.
Dr. Michelle DiBlasi, DO, chief of inpatient psychiatry at Tufts Medical Center, notes that while boosting Vitamin D may elevate mood, it’s not a cure-all for SAD. However, small increases in intake can help enhance overall mental and physical health.
3. Omega-3 Fatty Acids: Nourish Your Brain with Healthy Fats
Foods rich in omega-3 fatty acids, such as fatty fish, flaxseeds, and walnuts, are well-known for their positive impact on brain health and mood regulation. Omega-3s help support the production of serotonin, which can significantly improve mood and reduce symptoms of depression.
Studies, including a 2019 meta-analysis, found that omega-3 supplementation (particularly with eicosapentaenoic acid, or EPA) can help reduce depression symptoms.
- Omega-3-rich foods: Fatty fish (salmon, mackerel, sardines), flaxseeds, walnuts, chia seeds.
Dr. Amy Davis, RDN, recommends omega-3s for anyone seeking natural ways to improve mood and combat seasonal depression.
4. Saffron: The Golden Spice with Mood-Boosting Benefits
Saffron, often referred to as the “golden spice,” isn’t just a flavorful addition to meals. It also has potential antidepressant properties that can help improve mood. According to nutrition expert Lauren Manaker, MS, RDN, saffron contains compounds like crocin and safranal, which can influence serotonin levels in the brain and elevate mood.
While saffron can be pricey, it might be worth adding it to your winter meals to fight off the winter blues.
- How to use saffron: Add it to soups, stews, or even rice dishes for a mood-lifting twist.
5. Prebiotics: Feed Your Gut for Better Mental Health
Prebiotics, the fiber that feeds your beneficial gut bacteria, can also help enhance mood by supporting the gut-brain connection. Garlic, onions, bananas, and asparagus are some of the best sources of prebiotics, which can amplify the effects of probiotics in your gut and improve your overall mental well-being.
Prebiotics help fuel the growth of beneficial bacteria that produce essential neurotransmitters, contributing to improved mood, reduced anxiety, and better brain function.
- Prebiotic-rich foods: Garlic, onions, leeks, bananas, apples, asparagus.
Bonus Tip: Lay Off the Alcohol
While winter months often mean cozy nights with hot drinks, it’s important to limit alcohol intake if you’re trying to regulate your mood. Drinking excessively can interfere with sleep patterns, gut health, and nutrient absorption—all of which are crucial for maintaining a stable mood.
Registered dietitian Adrian Hernandez, MS, RDN, warns that excessive alcohol consumption can worsen mood disorders, and research has shown a correlation between higher alcohol consumption and an increased risk of depression.
The Bottom Line: Eating for Better Mental Health This Winter
This winter, combat the seasonal blues by focusing on mood-boosting foods like probiotics, omega-3 fatty acids, and saffron. These dietary changes, along with prioritizing Vitamin D and prebiotics, can help support a balanced mood and healthy brain function throughout the colder months.
However, diet is just one piece of the puzzle. Incorporating other lifestyle practices, like regular physical activity, adequate sleep, and sunlight exposure (when possible), will also go a long way in improving your winter mental health.
Remember, if you’re struggling with seasonal affective disorder (SAD) or ongoing mood issues, it’s important to seek professional help from a mental health or medical provider.
