With the onset of the winter months and shorter daylight hours, many people experience lower energy levels, lower moods, and weakened immune systems. Fortunately, incorporating nutrient-dense foods into your diet can help combat these seasonal problems. By focusing on foods that boost your mood and boost your immune system, you can feel refreshed and ready for life through the winter season.
Eshanka Wahi, culinary nutritionist, holistic wellness coach and founder of Eat Clean with Eshanka shares with HT Lifestyle healthy eating tips to fuel your body this winter. (Also read: 4 decadent hot chocolate recipes to warm you up this winter )
1. Fatty fish for omega-3
Omega-3 fatty acids, found in fatty fish such as salmon, mackerel and sardines, are important for mood and cognitive function. By supporting the normal functioning of neurotransmitters, omega-3 fatty acids have been shown to help alleviate symptoms of depression and anxiety. Eating this fish at least three to four times a week helps to strengthen the immune system while encouraging confidence.
2. Saturated leafy greens
Folate, a B vitamin that stimulates the production of serotonin, the “feel good” neurotransmitter, is found in dark leafy greens such as spinach, kale and Swiss chard. Increasingly, cases of depression are correlated with folate deficiency. In addition, this green has an extremely high content of antioxidants that strengthen the immune system and fight the effects of oxidative stress.
3. Fermented foods for gut health
Probiotic-rich foods that help support a healthy gut microbiome include kefir, yogurt, kimchi, and sauerkraut. The gut can be called the “second brain”, so maintaining it is very important for mood regulation. A healthy gut microbiota has already been shown to increase immunity, reduce nervousness and stress, and improve psychological well-being.
4. Citrus fruits for vitamin C
Vitamin C is a vital component for the normal functioning of the immune system and can be found in excess in citrus fruits such as oranges, grapefruits and lemons. In addition, vitamin C has antibacterial properties that can protect the human body from winter adversities. Constant indigestion helps protect the body from infectious agents and colds, making it strong during the cold months.
5. Add root crops to the diet
Rich in complex carbohydrates and fiber, root vegetables like sweet potatoes, carrots, and beets are a steady source of energy that can be used throughout the day. By helping to manage blood sugar, these vegetables help prevent energy spikes that can worsen stress and mood. Their anchoring, rustic attributes also correspond to the wintertime desire for comfort and sustenance.
6. Magnesium from nuts and seeds
Magnesium, which is abundant in nuts and seeds, especially walnuts, almonds, and pumpkin seeds, helps minimize anxiety and stress. Magnesium also promotes relaxation and ease of movement, which is essential for beating the winter. Snacking on nuts or seeds can automatically improve your mood.
7. Drink herbal teas to relax
Herbal teas with calming properties, such as peppermint, lemon balm, and chamomile, can minimize tension and promote calmness. The anxiety that often accompanies winter can be reduced by frequent consumption of these teas, which can promote sound sleep and calm the nervous system.
Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always consult your doctor for any health concerns.
