Beat the winter blues: 7 nutrient-packed foods to boost your mood and immunity

As the winter months set in and daylight hours shorten, many people experience lower energy levels, a drop in mood, and weakened immunity. Fortunately, incorporating nutrient-rich foods into your diet can help combat these seasonal challenges. By focusing on foods that boost your mood and enhance immunity, you can feel revitalised and ready to thrive throughout the winter season.
Eshanka Wahi, culinary nutritionist, holistic wellness coach and founder of Eat Clean with Eshanka, shares with HT Lifestyle healthy diet tips to nourish your body this winter. (Also read: 4 decadent hot chocolate recipes to keep you warm this winter )
Omega-3 fatty acids, which is packed with fatty fish like salmon, mackerel, and sardines, serve as essential for mood shifting and cognitive function. By supporting the normal functioning of neurotransmitters, omega-3 fatty acids have been confirmed to help mitigate the symptoms of depressive disorders and anxiety. Consuming these fish at least three to four times a week helps boost the immune system while encouraging confidence.
Folate, a B-vitamin which encourages the manufacturing of serotonin, the “feel-good” neurotransmitter, is prevalent in dark leafy greens like spinach, kale, and Swiss chard. Increasing occurrences of depression have been correlated with folate shortages. Additionally, these greens are exceptionally high in antioxidants which strengthen the immune system and combat the effects of oxidative stress.
Probiotic-rich foods that help maintain a healthy microbiome in the gut include kefir, yoghurt, kimchi, and sauerkraut. The gut may be referred to as the “second brain,” thus maintaining it is essential to regulating your mood. It’s already been shown that a healthy microbiota in the gut boosts defences, lowers nervousness or stress, and enhances psychological wellness.
Vitamin C serves as a vital component for the immune system to work properly and can be found in excess in citrus fruits like oranges, grapefruits, and lemons. Furthermore, vitamin C contains antibacterial properties that can safeguard the human body from the hardships of winter. Constant indigestion assists in safeguarding the body from infectious agents and colds, making it strong throughout the colder months.
Rich in carbohydrates that are complex and fibre, root vegetables like sweet potatoes, carrots, and beets offer an uninterrupted source of energy that can be utilised all day long. By promoting blood sugar management, these veggies contribute to preventing energy dumps that can exacerbate stress and mood. Their anchoring, rustic attributes also correspond with the wintertime desire for comfort and nourishment.
Magnesium, which is plentiful in nuts and seeds, especially walnuts, almonds, and pumpkin seeds, helps minimise anxiety as well as stress. Magnesium also aids in greater relaxation and ease of movement, all of which are crucial to conquering the winter blues. Snacking on an assortment of nuts or seeds might automatically improve your mood.
Herbal teas with soothing characteristics, like peppermint, lemon balm, and chamomile, may minimise tension and promote calmness. The concerns that frequently follow the winter season can be decreased by frequently ingesting these teas, which may help promote sound sleep and soothe the body’s nervous system.
Disclaimer: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.