How To Beat the Winter Blues with These Mood-Boosting Superfoods

They call the gut “the second brain” for a reason.

Recently feeling more lethargic, sad, or irritable than usual? You’re not alone. With the darker, colder days of winter, many people experience a shift in mood that leaves them down in the dumps during the holidays.   

Whether you’re feeling low with the “winter blues” or suffering from seasonal affective disorder, making shifts in your diet can be an effective way to raise your energy-level and overall spirits.  

How Nutrition Affects Mental Wellbeing 

While it’s well known that nutrition is essential in maintaining good physical health, nutritional psychiatric research shows that diet can directly impact mental and emotional wellbeing as well.  

Eating nutritionally dense food promotes a healthy gastrointestinal (GI) tract, helping the “good” bacteria in the gut produce neurotransmitters critical in mood regulation. For context, about 90-95% of your serotonin (which manages sleep, appetite, and mood) and 50% of your dopamine (pleasure, motivation) is produced in the GI tract. If that isn’t compelling enough evidence, various studies also show that following diets such as the Mediterranean and traditional Japanese diet, compared to a typical “Western” diet, can reduce the risk of depression by 25-35%.  

Key characteristics of these diets include the relatively high portions of fruits and veggies, unprocessed grains, ferments, and fish — as well as minimal refined sugars and processed foods. While you don’t need to fully uproot your current diet, consider incorporating the following foods into your regular meal rotation for elevated mood and mental clarity!  

Best Foods to Lift Your Spirits 

Complex Carbohydrates 

Refined carbs, especially sugar, can lead to inflammation, “bad” gut bacteria, and temporary spikes in dopamine that leave you feeling more drained in the long term. Instead, opt for sources of unprocessed carbohydrates such as fruits (especially bananas) whole grains, oats, and sweet potatoes. These will allow for more stable blood sugar levels and reduced mood swings.  

BLOOM Miso Coho Salmon

Fish 

Fish are a great source of omega-3 fatty acids, a nutrient that our bodies don’t produce. Countless studies have linked omega-3s to serotonin and dopamine production, reduced anxiety, and overall improved moods. To reap these benefits, try to consume at least three 120g servings of oily fish such as salmon, albacore tuna, or mackerel.  

Fermented Foods 

Not only are fermented foods great for supporting your immune system, they’re also a fantastic source of probiotics — which a range of studies have found can help improve mood and alleviate depression. Top picks for fermented foods include yogurt, kimchi, and sauerkraut.

Dark Leafy Greens 

While eating more vegetables in general has been associated with higher levels of optimism, research suggests that dark leafy greens such as spinach and Swiss chard are especially supportive of mental wellness. They’re loaded with magnesium and B vitamins that (amongst other benefits) help soothe stress and anxiety.  

BLOOM Maple Ginger Nut Mix

Nuts 

Apart from being high in plant-based proteins, omega-3 fats and fiber, nuts also provide amino acid tryptophan, which is used in serotonin production. Certain nuts are also rich in minerals like zinc and selenium that are important for overall brain function. Try to incorporate an ounce a day of mixed nuts, including walnuts and almonds, for the best long-term benefits.  

Green Tea 

Green tea has historically been associated with relaxation, concentration and mood enhancement, and recent research has only backed up these claims. A Japanese study published in the American Journal of Clinical Nutrition linked green tea to reduced depression and anxiety symptoms, with a number of mood-boosting amino acids such as l-theanine playing a major role. 

Chocolate 

Finally, chocolate-lovers rejoice — chocolate does make you happy, according to science! The antioxidants, iron and magnesium found in chocolate help enhance feelings of calmness and contentedness. Chocolate has even been found to improve symptoms in people with depression, anxiety, and chronic fatigue syndrome! Picking chocolate with higher percentages of cocoa, consumed mindfully and in moderation, are especially beneficial.  

How to Build Your BLOOM Box to Maximize Mood 

If you’re dropping by BLOOM and feeling a bit under the weather, try adding these to your meal to help hit some of those daily mood-boosting needs! 

Base: BLOOM Greens 

Protein: Miso Coho Salmon 

Hot Side: Japanese Sweet Potato 

Cold Sides: Kale Gomae, Thai Apple Salad 

Pickle/ Topping: Maple Ginger Nut Mix 

Snack: Miso Chocolate Chip Cookie