Beat the Winter Blues: 7 Essential Foods to Boost Mood, Immunity & Nourish Your Body

Beat the Winter Blues: The winter season is a time when daylight hours are usually shorter, and the energy levels of many people are low. Together with low mood, the immunity is weakened at such a time. Luckily, diets that include nutrient-rich foods can help ward off these seasonal dreads. With foods that improve mood and strengthen immunity, you'll feel refreshed and energetic during the winter.

Eshanka Wahi, Culinary Nutritionist, Holistic Wellness Coach, and founder, Eat Clean with Eshanka, shares healthy diet tips to nourish your body this winter for HT Lifestyle.

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1. Fatty fishes for omega-3

Omega-3 fatty acids, which is rich in fatty fish such as salmon, mackerel, and sardines, plays a vital role for mood swinging and cognitive efficiency. Since omega-3 fatty acids have been proven to help reduce symptoms of depressive disorders and anxiety by supporting the normal functioning of neurotransmitters, consumption of these fish at least three to four times a week builds up the immune system as well as instills confidence in the person.

2. Rich leafy greens

Folate is a B-vitamin that promotes serotonin production, the "feel-good" neurotransmitter, and is well represented in dark leafy greens, such as spinach, kale, and Swiss chard. Cases of depression are increasingly associated with folate deficiencies. Another reason to devour dark leafy greens is their content of antioxidants. These nutrients keep your immune system strong and fight the negative effects of oxidative stress.

3. Fermented foods for gut health

Kefir, yoghurt, kimchi, and sauerkraut are probiotic-rich foods that may help keep the gut microbiome healthy. Described as the "second brain," the gut, therefore, needs to be kept in check for the regulation of your mood. It has already been proven that having a healthy gut microbiota enhances defenses, reduces nervousness or stress, and improves mental well-being.

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4. Citrusy fruits for vitamin C

Vitamin C is one of the essential constituents for the proper functioning of the immune system and is present in excess in citrus fruits such as oranges, grapefruits, and lemons. Vitamin C also possesses antibacterial activity that can protect the human body from the ravages of winter. Uninterrupted bouts of indigestion help the body to keep at bay pathogenic microbes and colds; thus, it remains robust throughout the winters.

5. Add root vegetables to your diet

Rich in complex carbohydrates and fiber, root vegetables such as sweet potatoes, carrots, and beets provide an ongoing source of energy that can be relied on throughout the day. Veggies that encourage blood sugar control help prevent energy dumps that can worsen feelings of stress and mood. Their grounding, hearty qualities also resonate with the holiday season's desire for comfort and nourishment.

6. Magnesium from nuts and seeds

Magnesium is abundantly available in nuts and seeds, specifically walnuts, almonds, and pumpkin seeds. It reduces anxiety and other types of stress. Magnesium also helps promote increased relaxation and flexibility, all important factors in combating the winter blues. Snacking on a variety of nuts or seeds may do wonders for your mood.

7. Drink herbal teas to unwind

There are herbal teas having soothing properties like peppermint, lemon balm, and chamomile. Tension can be minimized, and people can become calm because these teas may help promote sound sleep and soothe the body's nervous system. Such concerns that usually surface during winter season can be reduced by frequently taking the above-mentioned teas.

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