Struggling with winter blues? THESE 8 foods can boost your mood

According to Sonia Bakshi, Nutritionist and Founder, DtF Studio, there are certain nutrients and dietary patterns that can help uplift your mood.

Written by Health Desk

January 14, 2025 10:07 IST

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Omega-3 fatty acids help reduce symptoms of depression and anxiety. (Image Credits: Freepik)

Food plays a very important role in our mental well-being. Several studies highlight the relationship between nutrition and mental health is emerging, but some suggests a connection between diet and mood. In winters, people tend to feel low and gloomy and food can play a crucial role. According to Sonia Bakshi, Nutritionist and Founder, DtF Studio, there are certain nutrients and dietary patterns that can help uplift your mood.

Here are 8 foods that can cheer you up:

Foods Rich in Omega-3 Fatty Acids: Omega-3 fatty acids help reduce symptoms of depression and anxiety. Fatty fish like salmon, mackerel, and sardines, flaxseeds and chia seeds and walnuts are rich sources.
Complex Carbohydrates: They trigger the release of serotonin, which promotes a sense of calm and well-being. Whole grains like oats, quinoa, and brown rice, sweet potatoes, legumes like lentils and chickpeas are good sources.
Leafy Greens and Vegetables: Vegetables like spinach and brocolli, Asparagus and Brussels sprouts are rich in folate, a B-vitamin linked to lower rates of depression. It also provides antioxidants that help deal with stress.
Fermented Foods: They are a boon for the gut which is essential for mood regulation, as the gut produces a significant portion of the body’s serotonin. Probiotics in fermented foods support gut health. Yogurt with live cultures, kaanji, Kimchi and tempeh are great sources.
Dark Chocolate: Dark chocolate (70% cocoa and above) triggers the release of endorphins, but always eat in moderation.
Berries and Citrus Fruits: Berries and citrus fruits are packed with vitamin C, which helps lower stress hormones like cortisol. Antioxidants in these fruits also protect brain cells. Blueberries, strawberries, and raspberries, oranges, grapefruits, and lemons are rich sources.
Nuts and Seeds: Rich in magnesium and healthy fats, nuts and seeds help regulate stress and improve sleep. Have soaked Almonds and walnuts. Add Sunflower and pumpkin seeds to your smoothies or just sprikle on fruits.
Green Tea: Green tea contains an amino acid that promotes relaxation and reduces stress. It also has a mild caffeine boost for alertness.