What nutrients are essential for beating winter blues?
Winter is often associated with certain nutritional deficiencies, such as vitamin D deficiency. Addressing these deficiencies and including certain foods in your diet may help beat the winter blues.
Vitamin D
There are conflicting reports about the link between low vitamin D levels and low mood. However, studies that have supported using vitamin D supplements to treat depression noticed that people suffering from winter blues experienced a significant elevation in their mood. Vitamin D can be incorporated into the diet through foods such as:
- Fatty fish
- Fish oils
- Fortified milk
- Egg yolks
- Mushrooms
Omega-3s
Studies have supported the link between omega-3 fatty acid deficiency and low winter mood.
Omega-3s help maintain a healthy level of serotonin and dopamine in the brain. A low level of serotonin is linked with depression, aggression, and suicidal tendencies. Some studies have shown that Icelandic people who consume more cold-water fish are less prone to winter blues. Various studies on the effects of fish oil supplementation to manage depression have shown encouraging results.
Since the body does not produce omega-3 fatty acids on its own, these fatty acids need to be consumed through your diet.The more potent forms of omega-3 fatty acids, eicosapentaenoic (EPA) and docosahexaenoic acid (DHA), are mainly found in fatty fish, such as mackerel, herring, salmon, sardines, and anchovies. The less potent form of omega-3 fatty acid, alpha-linolenic acid (ALA), is mainly found in flaxseeds, hemp, canola oil, and walnut oil.
Complex carbohydrates
Complex carbs promote the production of serotonin, which can alleviate symptoms of winter blues. Examples of complex carbs include:
- Popcorn
- Shredded wheat
- Lentils
- Brown rice
- Potatoes
Simple carbohydrates, such as white rice and white bread, instantly elevate blood sugar levels and trigger an insulin spike. This can lead to a sudden drop in blood sugar level (sugar crash), which can cause fatigue, headaches, and irritability.