It’s that time of year again. The joy of the holiday season has passed and the gloomy reality of shorter, colder days has started to set in. In fact, six percent of the US population, primarily in northern climates, is affected by SAD, or Seasonal Affective Disorder – a major depressive disorder that occurs in winter — and another 14 percent of the adult US population suffers from a lesser form of seasonal mood changes, known as winter blues.
Thankfully, there are things you can do to combat seasonal depression. Nutrition plays a vital role in mental health and can have an incredible influence over your mood. In addition to other treatments such as medication and light therapy, certain foods have been found to alleviate the symptoms of depression. Below are examples of foods that can be used to help you combat the winter blues.
Yogurt
Yogurt is one of the richest sources of probiotics, or “good” bacteria used to improve digestion and boost immunity. While probiotics are found naturally in our bodies, those in food have recently caught the attention of the nutrition community as new research has shown they may play a larger role in mental health than originally thought. One study involving 40 people found that probiotics may reduce negative thoughts associated with sad moods, and concluded that probiotics supplementation warrants further research as a potential preventive strategy for depression. Researchers believe these and other findings may change the way we treat depression, anxiety, and other stress-related disorders.
Yogurt is not the only food rich in probiotics. Other foods you can try are kefir, aged cheeses, sauerkraut, kimchi, tempeh, miso, and kombucha.
Fiber-Rich Whole Grains, Fruits, and Vegetables
One way to enhance the effect of probiotics is to consume prebiotics along with them. Prebiotics are non-digestible food components that help promote the growth of “good” bacteria in the intestine. Essentially, they are a source of food for probiotics. Good prebiotics are high in non-digestible fiber, and are found in whole grains, oatmeal, bananas, artichokes, soybeans, asparagus, garlic, leeks, and onions.
Recipes from The Beauty Diet containing both prebiotics and probiotics include my Banana Blueberry Yogurt Cup and my Cherry Walnut Granola with Yogurt.
Fish
Fish like salmon, tuna, and mackerel are some of the best food sources of omega-3 fatty acids, which may help fight depression according to studies, as well as Vitamin D.
Vitamin D known for its role in maintaining bone, immune, and neuromuscular health, but recent research has discovered a connection between Vitamin D and mental health. In fact, one recent meta-analysis involving over 30,000 people found that those with depression had lower vitamin D levels compared with controls. These findings have shed light on the role of Vitamin D intake for the prevention and treatment of depression.
Surprisingly, the best source of Vitamin D doesn’t come from food at all. It comes from exposure to the sun. Our bodies synthesize Vitamin D from UV light, so most meet their Recommended Daily Intake (RDI) during sunnier months. In the wintertime, our exposure to sun is often minimal, so we must rely entirely on Vitamin D-rich foods or supplements. In addition to fish, other great sources of Vitamin D include fortified low-fat dairy products and cereals.
Recipes from The Beauty Diet that feature Vitamin D-rich foods include my Mustard-Crusted Salmon with Roasted Green Beans and Shallots and my Seared Tuna over Glass Confetti Salad.
Abby Galyon contributed to this article
RECIPES
BANANA BLUEBERRY YOGURT CUP
Ingredients:
1 small banana, sliced
1⁄2 cup fresh blueberries
Layer the yogurt with the banana slices and blueberries in small bowl.Yield: 1 serving
CHERRY WALNUT GRANOLA WITH YOGURT
Ingredients:
2 tablespoons wheat germ
1⁄4 cup chopped walnuts
2 tablespoons sweetened flaked coconut
1 tablespoon honey
1⁄2 teaspoon vanilla extract
1 teaspoon vegetable oil
1 tablespoon water
1⁄4 cup dried cherries
1 quart low-fat plain yogurt
Instructions:
Preheat the oven to 350°F and line a baking sheet with aluminum foil. In a small bowl, mix the oats, wheat germ, walnuts, and coconut. In a separate bowl, mix together the honey, vanilla, oil, and water and stir into the dry ingredients. Spread on the prepared baking sheet in a single layer and bake for 15 minutes, stirring halfway through the cooking time, until dry and toasted. Remove from the oven, stir in the dried cherries, and let cool. Stir into the yogurt.Yield: 4 servings (1 cup yogurt and 1/3 cup granola each)
MUSTARD-CRUSTED SALMON WITH ROASTED GREEN BEANS AND SHALLOTS
Ingredients:
1 pound green beans, trimmed
2 shallots, sliced
2 teaspoons extra virgin olive oil
1⁄2 teaspoon kosher salt
1⁄2 teaspoon freshly ground black pepper
4 6-ounce wild salmon fillets
2 tablespoons Dijon mustard
2 teaspoons honey
Instructions:
12–14 minutes.Yield: 4 servings (6 ounces salmon and 4 ounces green beans each)
SEARED TUNA OVER CONFETTI GLASS NOODLE SALAD
Ingredients:
1 tablespoon extra virgin olive oil
1⁄2 cup finely chopped red bell pepper
1 cup finely chopped zucchini
1 small carrot, shredded
1 small onion, halved and sliced lengthwise
2 cups baby spinach, roughly chopped
3⁄4 teaspoon kosher salt
1 teaspoon dark toasted sesame oil
Nonstick cooking spray
4 8-ounce tuna steaks, 1 1⁄2 inches thick
1⁄4 teaspoon freshly ground black pepper
2 teaspoons sesame seeds
Instructions:
Place the cellophane noodles in a large bowl and cover with boiling water. Let sit until softened, 3–5 minutes, drain well, and cut into 6-inch pieces with kitchen shears; set aside. Heat the olive oil in a medium sauté pan over medium-high heat until hot but not smoking. Add the bell pepper, zucchini, carrot, and onion and sauté until crisp-tender, 3–5 minutes. Add the noodles, toss well, and turn off the heat. Add the spinach, 1⁄4 teaspoon of the salt, and the sesame oil and toss until the spinach is wilted and all the vegetables are well incorporated; set aside. Heat a large nonstick skillet sprayed with nonstick cooking spray. Season the tuna steaks on both sides with the remaining 1⁄2 teaspoon salt, the pepper, and the sesame seeds and add to the pan. Sear for 3 minutes on each side and serve over the noodles.Yield: 4 servings (1 tuna steak and about 1 1⁄4 cups noodle mixture each)