Recent research indicates that more than 10 million Americans are thought to suffer from SAD (Seasonal Affective Disorder) during the gloomy days. Winter months bring less sunlight, causing people who are prone to SAD to feel irritable, fatigue, anxious, and depressed!
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Well, cheer up! There is something we can all do about it: eat! We love foods, and we love to eat; so let's just find the right foods to banish the winter blues. Studies have found that there is a food-mood connection, and that certain vitamins, plus other compounds in foods, can change the brain chemistry.
Eat Foods That Are High in Omega-3 Fatty Acids
Several studies have shown that omega-3 fatty acids can help fight depression. These good fats stimulate the activity of the brain to produce serotonin, and can alleviate bad mood.
Here are the foods that are high in Omega-3 fatty acids.
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- Wild salmon, mackerel, sardines, and herring
- Walnuts
- Ground Flaxseeds
- Canola oil
Learn more about omega-3 fatty acids.
Eat Foods That Are High in Vitamin B6, B12, and Folic Acid
People with low blood levels of folic acid have a greater rate of depression. Foods rich in folic acid, which is called folate, can be found in leafy green vegetables.
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- Sunflower seeds
- Soybeans
- Beets
- Oranges
Learn more about leafy greens here and here.
Foods high in B12 are:
Consume Foods That Are High in Vitamin D
Researcher has suggested that vitamin D can help increase serotonin, and relieve mood disorders, in particular SAD. It is hard to get vitamin D from foods, and a supplement of 400 IU is recommended daily.
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- Salmon
- Fortified milk, soy milk, fat free and low fat milk
- Fortified cereals
- Egg yolks
Learn more about eggs here.
Consume Better Carbohydrate Foods
Eat foods that are high quality in carbohydrates can help banish the blues, and stabilize blood sugar levels. The best carbs are ones that have high soluble fiber.
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- Sweet potatoes
- Lentils
- Beans
- Oats
- Barley
- Brown rice
Learn more about oatmeal here.
Special Treat Foods
For those that crave sweet once in a while, you will be glad to know that chocolate is still in, and it can boost your mood by releasing endorphins.
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- Strawberries
- Non fat popcorn
- Banana
- Yogurt
If you feel down or blues on those dark days of winter, you can read the additional resources below to find a way to lift banish those blues.
