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With the cold nights drawing closer and closer, it is only natural that our mood will begin to change and while a lot of us love the cosier months, for many of us the darker days and freezing temperatures can leave us feeling sluggish, tired and a bit down. Along with regular physical activity, regular sleep and singing along to your favourite tune, a healthy diet rich in nutritious, mood boosting foods can also vastly improve your mood too!

 

 

 

 

 

 

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Spinach, kale, watercress and a Christmas favourite, brussels sprouts are all part of the leafy green family which are packed full of vitamin C and antioxidants. These leafy greens will help to increase your energy levels during the winter months when the cold weather and long nights can leave you feeling tired. Spinach in particular contains folate (a B vitamin) which supports the production of dopamine which can help to regulate your mood. Side salads, stir-frys and smoothies are all great ways of incorporating these fabulous vegetables.

 

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Smashed, sliced or as part of a main meal, avocados have become popular within the current diet. They are rich in vitamin B, which is essential for white blood cell production, helping your body fight infections. Avocados are also a great source of omega-3 and can support brain health and mood.  

 

 

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Bananas; filling, sweet and an excellent source of potassium, these yellow fruits provide the body with vitamin B6, fibre and carbohydrate, as well as some vitamin C. Bananas also contain magnesium, which has been shown to improve sleep, and can even reduce anxiety. Try baking a yummy banana bread, adding one to your morning oats or even a yummy smoothie bowl.  

 

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Blueberries, raspberries and strawberries are loaded with antioxidants. They are an excellent source of fibre to keep your digestive system running smoothly, and  can help to reduce the release of cortisol – also known as the stress hormone! Berries are loaded with anthocyanidins, know to boost brain function and help regulate your mood. 

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Nuts are a tasty, convenient snack which can be enjoyed as part of a healthy diet. They are a great source of mono- and poly-unsaturated fats, fibre and protein. 

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• Brazil nuts – contain B vitamins which contribute to the normal function of the immune system, as well as reducing tiredness and fatigue

• Walnuts - contain plenty of omega-3 fatty acids and have been associated with antidepressant properties making them a great addition to your daily snack routine.

• Almonds – these are a great source of magnesium which has been shown to play a role in lessening your risk of developing depression.

 

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Everyone loves chocolate, and with the added bonus of dark chocolate containing many beneficial compounds, this can be enjoyed as part of a healthy diet. Dark chocolate contains compounds that stimulate endorphins, chemicals in the brain which create feelings of pleasure. It also contains serotonin, an antidepressant which can elevate mood. Cacao further contains similar properties to caffeine, which is thought to boost energy levels and mood. Go for bars with 70 per cent cocoa solids or higher, and choose unsweetened cocoa powder for best results.

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Who doesn’t love a huge bowl of warms oats on a cold, winters day? Oats provide fibre that can stabilise your blood sugar levels and boost your mood. Their low glycaemic index keeps blood sugar levels stable until noon, so you avoid getting “hangry.” Oats are also high in iron and mood-boosting selenium. Be sure to choose large-flake or steel-cut oats for the most nutritious option.

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Salmon is enriched in omega-3s, healthy fats that support the brain chemistry for happiness, no matter the time of year. Studies have also found evidence that omega-3s can fight depression, reduce anxiety and decrease the risk of heart disease. Enjoy salmon once or twice a week as a lean, mood-lifting protein option and a great way to meet your body’s nutritional needs.

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Poached, scrambled, fried are all a delicious way to eat this nutritious food. Whole eggs are among the most nutritious foods on the planet, containing a little bit of almost every nutrient you need. Although more than half of the total protein is found within the egg white, consuming the whole egg will ensure healthy fats, vitamin D and brain-supportive choline are all consumed. Whether you like eggs at breakfast, brunch, lunch or dinner, this everyday staple will keep you feeling great, all winter long.

 

 

 

 

 

 

 

 

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Whole grains include foods such as brown rice, oats, quinoa, whole wheat pasta and wholegrain bread. These are packed with many of the B vitamins that support the healthy functioning of the nervous system and are involved in the production of the neurotransmitters serotonin and dopamine that influence our mood. These are “feel-good” hormones which improves the mood and relaxes the brain and body. Finally whole grains also work to maintain blood sugar levels which not only stabilises your hunger levels but also your mood too!

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