8 Nutritionist-approved foods that uplift the mood during the winter doldrums
For some people, January can still be a difficult month, and today (Blue Monday) can feel like the hardest, despite the fact that telling yourself repeatedly that "new year, new me" is so 2014 and that you should instead make tiny, manageable changes for the upcoming year.
It's gloomy and chilly to go to work in the early morning, and night appears to fall before you've even shut down your laptop. It's possible that your finances are tight and that people you would usually invite over for enjoyable plans are hibernating. It's true that January has a tendency to make people feel down.
But there are ways to make the most of your slower social life and overcome the January blues. Taking care of your future self and meal-prepping a ton of delicious dishes with these nutritionist-approved mood-boosting ingredients is the perfect approach to make the most of a quiet evening.
Although consuming a meal that includes a couple of these simple-to-incorporate items might not be the panacea for the January blues, our team of knowledgeable nutritionists says that they most definitely could.
Nutritionists' advised foods to improve mood
Eggs
Yes, that's correct—having a straightforward breakfast of eggs on toast could improve your mental state. According to qualified dietitian Fareeha Jay, "two nutrients in eggs—choline and iron—may contribute to improved mood." Acetylcholine, a particular neurotransmitter that carries out a number of nervous system tasks and, consequently, influences our moods, is produced when choline is needed. Iron deficiency can directly affect mood and cause fatigue.
According to studies, eggs may also be essential for preserving a strong immune system. Dairy products and eggs' high-quality protein and bioactive substances may strengthen the immune system. And in our opinion, a healthy immune system equals a healthy mind.
While eating eggs for breakfast may seem like the best way to get them into your diet, poached eggs over soup for lunch or fried eggs over a rice dish with lots of vegetables for dinner are all excellent ways to enjoy eggs throughout the day.
Saffron
According to registered dietitian Emilia Papadopoullos, "saffron is one of my favorite spices to use to help improve mood." According to studies, taking 30 milligrams of saffron daily together with fish oil supplements has been shown to help lower depressive symptoms. For this reason, she believes that saffron is a terrific spice to add to meals and an additional justification for increasing omega-3 intake.
In addition to giving saffron its distinctive red color, crocin and crocetin are among the remarkable array of antioxidants found in saffron. Studies have shown that these compounds may also have antidepressant effects and shield brain cells from increasing deterioration.
A small amount of saffron can be used to tomato-based sauces for additional flavor and richness, or you can soak a small amount of the strands in a ladleful of stock before adding them to risotto to give it a wonderful shade of sunshine yellow.
Probiotic foods
According to certified dietitian and Food for Thought podcast presenter Rhiannon Lambert, "the relationship between gut health and mental health has become a focal point in scientific research, and fermented foods like sauerkraut and kimchi play a crucial role in supporting a healthy gut microbiome."
Since it generates neurotransmitters like serotonin, the gut is frequently referred to as the "second brain". In actuality, the gut microbiota produces as much as 90% of the serotonin in your body. According to Lambert, probiotics, which are included in fermented foods, help produce serotonin, which may have an impact on mood and emotional health.
Overall, she adds that having a diverse gut microbiota is related with greater mental health, and as fermented foods can bring more healthy bacteria into the gut, they count as mood-boosting meals. Even "linked to improved resilience to stress and a more robust overall mental health profile" are the kinds of meals that she mentions being consumed.
Oily fish
According to qualified dietician Juliette Kellow, "it is recommended by health guidelines that we consume two portions of fish per week, one of which should be an oily fish like salmon, mackerel, sardines, or trout." In addition to being high in protein, fatty fish is also a good source of DHA, an omega-3 fat that is crucial for the health of our heart, brain, and eyes. Fish may also improve our mood, according to certain research, as higher fish intake has been associated with lower rates of depression.
Salmon is a low-effort winner for midweek meals since it's incredibly quick and simple to prepare in an air fryer. Sardines and canned mackerel make excellent pantry mainstays. A quick and simple Mediterranean-inspired supper can be prepared with canned sardines, sliced cherry tomatoes, spaghetti, garlic, and fresh basil. Similarly, canned mackerel pairs incredibly well with creme fraiche, mustard, and chives when served over jacket potatoes.
Nuts
Nuts have a plethora of health advantages and are a very simple component to include in your meals. According to Jay, "they're loaded with vital nutrients for brain health, like zinc and vitamin E." According to some research, eating nuts as a snack may even assist enhance some parts of brain function and are associated with a lower risk of depression and happier moods. Additionally rich in fiber, nuts help us feel satiated for longer.
Toss in some toasted cashews to your favorite rice or noodle dish, cut some unsalted almonds for your morning porridge, or add a sprinkling of pistachios to your yoghurt and fruit bowl.
Chocolate
This one ought to be clear-cut, right? Naturally, consuming a few squares of your preferred chocolate bar will improve your mood on a chilly day, but not for the reasons you might expect. "Chocolate is delicious but also contains flavonoids which have really beneficial plant chemicals that are important for brain function," says author and nutritionist Gabriela Peacock in a recent TikTok video.
Additionally, according to Peacock, "it increases the blood flow to the brain and stimulates the production of endorphins, which are the happy neurotransmitters." Caffeine is excellent and exciting for our cognitive function and makes us feel a little sharper.
Berries
Berries are wonderful. Very tasty and simple to include in your regular diet, according to Peacock. "They have plant chemicals called polyphenols that are very beneficial to the health of the brain." Additionally, they have significant antioxidant content, which shields our brain from free radical damage, according to the speaker.
Jay concurs and recommends blueberries as a great option: "Eating blueberries may have an impact on cognition, the brain, and even mood."
Oats
Recently, there has been some debate on TikTok over the health benefits of oats, but Kellow firmly believes that oats are beneficial for mood. "Starchy carbohydrates, which are abundant in oats, release their energy gradually and steadily," the author states. According to Kellow, "This helps to prevent sudden drops in blood glucose (sugar) levels that can leave us feeling exhausted and looking for a quick energy boost."
Furthermore, nothing makes you feel better than a hearty meal like porridge topped with all of your favorite toppings.
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