The gloomy winter weather has really taken a toll on my mental health. Are there foods that can help combat the blues?
A: Yes. Key vitamins and minerals found in foods can have a big impact on our moods. You may be surprised to learn that some foods contain powerful compounds that positively affect brain chemistry.
Go “Nutrient-Rich”
First, what you eat has a lot to do with how you feel. Limit energy zapping foods like refined sugar and alcohol and try to eat a wide variety of nutrient-rich foods every four to five hours.
Nutrient-rich foods have very few calories but lots of vitamins and minerals. Foods like, low-fat dairy, fruits, vegetables, lean meats and whole grains. In fact, eating these foods at regular intervals every few hours stabilizes your blood sugar, increases your energy, decreases stress and improves levels of serotonin – a natural chemical in the body that triggers happiness.
Drink Milk for Vitamin D
Research shows that this powerhouse vitamin helps prevent depression. Our bodies make vitamin D when exposed to 10 to 15 minutes of sunshine, but if you can’t get outside, drink a glass of milk. Just three 8-ounce glasses of milk provide 75 percent of the recommended daily dose of vitamin D. Milk also has whey protein, which studies indicate can decrease stress, improve memory and enhance mood – all perfect complements to vitamin D’s benefits.
Boost Your Mood with Omega 3 Fats
The omega 3 fats found in fish are good mood boosters because these fats help keep the brain signals moving smoothly. In Finland where fish is a main staple, people have lower rates of depressions than other countries. The best fish sources of omega 3s are wild salmon, mackerel or trout – all of which are wonderful grilled.
Turn your winter blues around with regular meals that include nutrient-rich milk fortified with vitamin D, fish, lean meats, fruits and vegetables.
Jill Henderson, MS, RD, SNS
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