Written by: Nicole Pazdziorko, RDN, LDN Food City Corporate Dietitian

During the winter months, shorter days and colder temperature tend can zap energy, impacting our motivation and eating behaviors. But starting with good nutrition as a foundation can influence brain health and improve mood. Try some of these foods to help boost spirits and keep you feeling energized through the season.

Fatty Fish 

First on deck is fatty fish, like salmon, trout or mackerel. There is a reason that Americans are advised to consume at least 2 4-ounce servings of fish and seafood per week, and that is because they contain the omega-3 fatty acid DHA, which is essential for brain health. Deficiencies in DHA are linked with declines in mental health while long-term consumption of DHA has been linked with improved memory and reduced rates of cognitive decline. Some plant-based sources of omega 3’s are chia seeds, walnuts, and flaxseeds. These contain a different omega-3 fatty acid – ALA – which the body converts to DHA in smaller amounts.  

Dark Greens 

Next up is greens, like spinach, kale or asparagus. Including dark leafy green vegetables offer the B vitamin folate which has a role in neurotransmitter production for the brain. Another important nutrient found in leafy greens is magnesium, which some research has linked to improved mood. Furthermore, one of the most notable signs of magnesium deficiency is fatigue. Adult women should aim to consume 310-320 milligrams per day, while adult men should shoot for 400-420 milligrams daily. Just one cup of spinach will provide 37% of the value, but some other great sources of magnesium include avocados, dark chocolate, nuts, and beans. 

Shellfish or Lean Beef 

Another category to include is protein rich foods like shellfish and beef. Many protein rich foods, like shrimp, oysters and beef are rich in the mineral zinc which has been linked to antidepressant effects. When choosing cuts of beef, aim for leaner options that contain less saturated fat and fewer calories, like sirloin or tenderloin. An easy way to incorporate zinc regularly is by relying on convenient ready-to-heat options, try frozen cooked shrimp, canned oysters, or lean ground beef for quick meal builders. 

Blue and Purple Produce 

Deep blue and purple fruits and vegetables, like beets, berries or purple cabbage are rich in compounds called anthocyanins. These compounds give these richly colored fruits and vegetables their blue hue, and have been linked to improved cognitive importance including attention, memory and inhibition. 

One approach to beating winter blues is by eating a well-balanced diet rich in feel-good foods. For recipe inspiration to use these ingredients, visit our Meal and Recipe Center.