10 affordable foods that can beat winter blues
Photo: Which foods you should eat to overcome winter depression (freepik.com)
Seasonal affective disorder (SAD) is a form of depression triggered by seasonal changes, shorter daylight hours, and altered social activity. Symptoms typically begin in autumn, peak in winter, and include hopelessness, fatigue, social withdrawal, and difficulty concentrating.
Ukrainian nutritionist Oleg Shvets advises which foods help to overcome winter depression.
While treatment for SAD often involves medication, psychotherapy, exercise, and light therapy, certain dietary choices can support emotional well-being. Here are the key recommendations.
Lean proteins
Proteins provide energy and amino acids that boost mood. It is recommended to consume fish, legumes, nuts, seeds, whole grains, skinless chicken.
Avoid: Meats high in saturated fats.
Omega-3 fatty acids
These healthy fats reduce depression symptoms and improve brain function.
Sources: Flaxseed, walnuts, herring, mackerel.
Berries
Antioxidants in berries help lower cortisol, the stress hormone.
Good options: Blueberries, cranberries, raspberries, strawberries.
Sugar-free products
Excess sugar may temporarily boost energy but later worsens mood.
Avoid: Products with hidden sugars (fructose, glucose, syrups).
Folic acid
Supports serotonin production - the happiness hormone.
Sources: Leafy greens, oats, sunflower seeds, oranges, fortified cereals, lentils.
Vitamin B-12
Low B-12 levels can be linked to depression.
Sources: Lean beef, shellfish, oysters, wild salmon, cheese, yogurt.
Vitamin D
The "sunshine vitamin" enhances mood.
Sources: Mushrooms, egg yolks, fish with bones.
Dark chocolate
Rich in cocoa, it contains antioxidants that boost emotional health.
Turkey
Contains tryptophan and melatonin, which reduce stress and promote relaxation.
Bananas
Packed with tryptophan, magnesium, and potassium, they improve brain function, reduce anxiety, and enhance sleep quality.
Tips for overcoming depression
Nutrition is an additional tool to support SAD treatment. It’s essential to discuss dietary changes with a doctor or nutritionist to ensure optimal results.
Earlier we wrote about which foods should never be reheated.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
