Hiya Gorgeous!
As much as I love this time of year—cozy evenings in front of the fire, treks in the woods with my snowshoes (followed by the occasional hot toddy!)—I also know how challenging it can be for some people. I have personal experience with the winter blues—aka Seasonal Affective Disorder—and its often debilitating symptoms.
The accumulation of chilly, dark, gray days during the colder months can really take a toll on our well-being. Seasonal affective disorder is a type of depression that impacts millions of people annually, and 60-90% of these folks are women (source and source). Of course, guys aren’t exempt, but it seems as though gals experience it more often.
As I mention in my 10 Ways to Conquer Seasonal Affective Disorder blog, there’s plenty you can do to keep your spirits up during the colder months. It’s important to sleep well, get out of the house and prioritize physical activity. But today I want to focus how you can eat to beat the winter blues. Let’s chat about the foods you’ll want to have on hand in your pantry and fridge all winter long for an extra boost of blues protection. Bon appetit!
7 Mood-Boosting Foods to Beat Seasonal Affective Disorder
- Brazil nuts are loaded with selenium, which is a highly effective mood booster (study). They’re so rich in this mineral that just two a day can significantly increase the amount of selenium circulating in your body (study). Plus, Brazil nuts (like most nuts) are packed with several mood-boosting B vitamins (study). Crumble a couple Brazil nuts on top of a salad, a bowl of oatmeal or fresh berries. Or just eat a few as a snack (I do!). Try to add a serving per day whenever you can (stick with no more than 5 Brazil nuts a day on a regular basis to reap the benefits without overdoing it on selenium).
- Pumpkin seeds are the perfect food for managing seasonal affective disorder because of their magnesium content. Just 1/4 cup of these bad boys has 50% of your daily recommended magnesium intake. This incredible mineral promotes relaxation, better sleep and anxiety relief (study, study, and study). And like Brazil nuts, pumpkin seeds make great salad toppers and an awesome addition to trail mix or your favorite chickpea hummus recipe.
- Dark chocolate (at least 70% cocoa is best because it’s lower in sugar) contains polyphenols, which help to elevate mood and relieve anxiety and depression (study). If you wanna try something new, melt a couple squares of chocolate with 1/4 cup of non-dairy milk. Add the mixture to 2 Tbsp of chia seeds and let it sit in the fridge for at least 30 minutes, then savor your scrumptious chocolate pudding. Or, just enjoy a few squares as an after-dinner treat. Chocolate lovers, rejoice!
- Lentils are folic acid powerhouses—1 cup cooked has 90% of your daily recommended intake. Folic acid regulates the production of the “feel good” and energizing hormone serotonin, making it especially helpful in beating seasonal affective disorder and enhancing mood (study). It also helps the body generate new cells, keeping you more energized in winter months (study). In addition, the complex carbohydrates in lentils boost tryptophan production, which in turn boosts (you guessed it!) serotonin production (study). Get more of these lovely legumes in your diet by making a big pot of lentil soup, adding cooked lentils to pasta sauce, stirring them into a rice or couscous dish, or eating them in a chilled salad with oranges, celery and a citrus vinaigrette. Yum!
- Spinach is especially high in iron, which helps keep our red blood cells oxygenated and our bodies energized (study). It’s also a surprisingly rich source of Omega-3 fatty acids, which may help alleviate depression in winter months (study). And the benefits don’t stop there. Spinach is packed with potassium and magnesium, which both assist with regulating stress hormones and sleep cycles (study, study and study). Last, but not least, its vitamin C content helps fights fatigue and depression (study). Since it’s practically tasteless, it’s easy to add spinach to your smoothies, juices, soups, salads and casseroles. Enjoy at least 1 cup of raw spinach or 1/2 cup of cooked spinach per day as often as possible.
- Flax seeds are packed with depression-blocking Omega-3 fatty acids (as mentioned above, these help your body maintain healthy levels of feel-good brain chemicals). Two tablespoons a day contain 133% of the recommended daily dose of Omega 3s! Get ‘em ground or grind them yourself in a coffee bean grinder to get their full benefit. You can use them as an egg substitute (how cool!) in baking or for French toast (1 Tbsp ground flax seeds + 3 Tbsp water = 1 egg). You could also toss them into hot cereal or oatmeal, stir them into almond butter for dipping apple or celery slices, or whisk some into a salad dressing.
- Quinoa and other whole grains are full of complex carbs, which help boost serotonin levels in the brain (goodbye, seasonal affective disorder!). As I mentioned above, serotonin is an important neurotransmitter that elevates mood, improves memory, and even elevates sexual desire and function. Plus, quinoa is a rich source of protein, which means that it can help balance blood sugars, leading to more sustainable energy and steady mood. Whole grains really are superstars in my book. You can learn more about their many amazing health benefits here!
This Crazy Sexy Juice smoothie recipe really does the trick when it comes to packing in a hefty helping of some supreme SAD-fighters—spinach, flaxseed and Brazil nuts!
Hormone Helper Smoothie
Makes 2 servings (20 to 24 ounces)
- 1 banana, frozen
- 1/2 cup blueberries, frozen
- 1/2 cup young Thai coconut meat
- 1 3/4 cups Brazil nut milk or nondairy milk of choice
- 1 teaspoon flax seeds, ground
- 1 teaspoon maca
- 1 cup spinach, tightly packed
1. Wash and prep all ingredients.
2. Blend and serve.
I’ve been eating spinach based salads all week. I need the extra fruit and veg when feeling low.
Also, a lamp that mimics sun light for 15-20 minutes a day is helpful if, like me, your office lacks Windows or it’s super overcast.
Awesome tip! Thanks, Kristin. 🙂 kc
Hi Kris,
I’ve been wanting to try incorporating flax oil into my diet for the omega-3s but I’m concerned about the estrogen. But you promote it as part of your diet. Would you please help explain why it’s safe? I always thought estrogen containing foods should be avoided by women…I don’t know if I read that somewhere orbibjust assumed?
Thank you!!
Casey
Hi Casey, I checked in with our Crazy Sexy RD, Jen Reilly and here’s what she had to say: “You’re right that flax (like soy) contains phytoestrogens, which are weak plant estrogens. Contrary to what people think, however, these phytoestrogens can actually be helpful when it comes to breast cancer prevention. Phytoestrogens occupy estrogen receptors and make it so that less estrogen is processed and circulates in the body, thus lowering risk for hormone-dependent cancers. For more on that, see Kris’ soy blog here: http://bit.ly/1TyTiwR
Thanks for the awesome post dear Kris! You’re sooo helpful with your posts, and they’re always such a fantastic read too.
Juicing is the best for me – in winter, summer, anytime really. I find that it really helps with energy levels and mood. I love green juices, but also love carrot+beetroot, these two are awesome for energy boost and my often aching tummy digests them real well! sometimes I add in an orange/apple or a celery stick, yum yum! 🙂
Wonderful to hear it, Mojca. Keep juicing! kc
cooked cabbage for dinner! i love sauteeing it with some onions and sprinkling with parsley. i love my salad for lunch but two cold meals in a row in the winter…especially after a commute that is on public transportation…doesn’t bode well for me!
Great tips, and love all the foods.
Thanks! As I was reading this I ran and grabbed a handful of pumpkin seeds and threw them into my soup! I need it!
I keep reading that too much of a good thing is not necessarily good as in the case with Brazil nuts.Seems too much selenium is hard to process…I’m no nutritionist but should be considered
Great question. Here’s what our Crazy Sexy RD, Jen has to say about it: “Definitely something to consider. Brazil nuts are by far the best dietary source of selenium, but you’d have to consistently eat 6 a day to reach the tolerable upper limit of selenium. So, 1 or 2 a day will give you the benefit you need without overdoing it. For more info on selenium, check out NIH’s supplement sheet: http://1.usa.gov/20V2rR5
Travel trips to stay on target as a Raw goddess!!!!!
All good stuff here people!
Some other pick-me-ups:
Oats (it’s what they give to old horses for a kick-start!)
Carrot Juice
Pink Grapefruit
Clementines / Mandarines
Thanks for the tips, Cindy! xo, kc
Flaxseed must to be ground for humans to get any use from it. Otherwise it just passes through our digestive system because of the hard outer covering. I found this information in an article in the Dallas Morning News in 2015.
I love this post. When you live up north, you have to make sure you are eating right and getting outside as much as possible. I will definitely start eating more of these items!
It’s a serious matter for those who experienced this kind of condition. And we didn’t know how they are feeling about it. It’s a good thing there are post like this to help them realize what they need to do in order to lessen the worst thing they are feeling. And for a reader like me, this is really a worth-sharing blog.
Hi Kris,
this is a great list! People need to know that that you can improve emotional disorders with the right foods.
The most powerful thing for me is boosting tryptophan production, you mentioned it with the lentils. Every time I’m eating tryptophan boosting foods (e.g. oats) I get an immediate mood boost. I can see people having problems with mood when they are on very low carb diets. And as a professional fighter I see them often 😀
I’m just concerned about the flax seeds. Is the body really able to absorb the Omega-3 from flax seeds? I remember reading something different.
powerful regards
Rany
Hi Rany! Thank you for adding your note about oats. We’ve recently added quinoa and other whole grains to our list because SAD is showing up more and more with people on low-carb diets (not to mention the constipation they have, which can further exacerbate a sad mood). As for flax seeds, they need to be ground in order to get the Omega-3s as our bodies aren’t able to break through the outer shell covering. Chia seeds have a similar Omega-3 profile and don’t need to be ground, which is why more and more people are turning to chia. Hope that helps! xo – Jen (Crazy Sexy Nutrition Director)
I am curious about using chia seeds to get a boost of omegas instead of flax seed. I am not a huge fan of flax, but love chia seeds. Is this replacement similar in nutrition?
Hi Josie! Yes, chia seeds have a very similar Omega-3 content compared to flax seeds, and many people are now choosing chia over flax because chia seeds don’t need to be ground like flax seeds do. There are 6400 mg Omega-3s in 3 tablespoons of ground flax seeds and 4900 mg Omega-3s in 3 tablespoons of chia seeds (most experts recommend at least 500 mg per day). Hope that helps! xo – Jen (Nutrition Director at Crazy Sexy Wellness)
Do you have any natural suggestions for pain so I don’t end up needing other foods for the sadness even though I do eat and enjoy most of the foods you recommended. Great and beneficial information…
White oak bark for inflammation
RETRACTING this suggestion after finding this info about use of white oak bark:
https://www.webmd.com/vitamins/ai/ingredientmono-498/white-oak
Hi Julie! I’m the nutrition director here with Kris, so I’ll chime in. For pain, shiitake mushrooms are powerful anti-inflammatory foods. We mention them in our blog on medicinal mushrooms here: https://go.kriscarr.com/blog/medicinal-mushrooms/. Also, turmeric and supplemental probiotics can be very effective at reducing inflammation. Check out this blog for more details on those: https://go.kriscarr.com/blog/chronic-inflammation-remedies/. Hope that helps! xo – Jen
I love to eat brussell sprouts, parsnips and carrots and they are all in season here.
Yum, Rona! Seasonal fruits and veggies are the best. xo!
Hemp seed is my daily go to for protein, fat and the perfect balance of omegas. Once or twice a week, I will have pea protein and wild caught salmon to balance out the protein and omegas, along with daily chicken broth. I also drink homemade vegetable broth daily as well. I will alternate between steel cut oats and juicing in the morning. All organic ingredients and I check the ewg site for ones to not use.
I steer away from flax, chia and quinoa because I don’t know what to believe when weighing the side effects of each and then reading the benefits as well. The foods I listed above, esp the hemp seed, have checked out as safer to use.
I researched and know a lot about your other recommendations. Those are all on point and I add them often. Your article was a great reminder to get Brazil nuts (2 per day) and pumpkin seeds back into my diet. I read that sprouted nuts and seeds (with the exception of hemp seeds) are better. Do you have any thoughts on that?
Hi Susan! I’m the nutrition director here at Crazy Sexy Wellness, so I’ll jump in for Kris. Hemp seeds are an incredible source of protein — one of our protein go-to’s for smoothies, salads, and hummus and they make a great parmesan cheese substitute. They also contain a hearty dose of Omega 6s, Omega 3s, and fiber. But, hemp seeds have a much higher quantity of Omega 6s (4x as much) and a much lower quantity of Omega 3s (2-3x less) compared to flax seeds and chia seeds. Since the ideal ratio of essential fats is 3:1 Omega 3s to Omega 6s, it’s important to include Omega 3 sources that aren’t also high in Omega 6s. This is especially necessary for people who don’t include fish in their diets (fatty fish are high in Omega 3s and low in Omega 6s). Sounds like you’re getting a great balance, but just wanted to clarify why we’re recommending flax (and chia) over hemp for Omega 3s.
When it comes to nuts and seeds, sprouting is a great way to reduce phytate content (phytates are further explained in our bean blog here: https://go.kriscarr.com/blog/truth-about-beans/) and also increase digestibility (because of soaking) and the availability of some nutrients. If you’re able to include sprouted nuts and seeds in your diet, fabulous! But also keep in mind that raw nuts and seeds are incredibly nutrient-rich foods as well.
Hope that helps! xo – Jen
Yes! Hemp seeds and oil are a great and delicious source of omega 3, that helps with the mood.
That smoothie sounds delicious!!!! Thanks for all the sharing you do!
You’re gonna love it, Patricia! So tasty and great for you. Let me know what you think. xo!
My nutritionist has told me not to eat too much raw spinach, as it contains oxalic acid. It’s broken down during cooking.
Hi Joyce! I’m the nutrition director here with Kris, so I’ll chime in. Oxalates are substances that occur naturally in plants, animals and humans. Our bodies contain oxalates, which have been made from vitamin C and other compounds, and we can also obtain oxalates from the foods we eat including raw greens like spinach, Swiss chard, beet greens, peanuts, chocolate and tea. Only a few rare diseases require oxalate restriction. Even if you are prone to kidney stones (80 percent of which are calcium oxalate stones), limiting oxalates in your diet does not necessarily prevent stone formation since our bodies form oxalates separate from the ones we obtain in our diets. However, research has shown that limiting animal protein, consuming calcium-rich foods alongside oxalate-rich foods, and maintaining proper hydration do in fact prevent kidney stones. If you’re concerned or your nutritionist has recommended limiting oxalates, rotate the type of green you’re eating (spinach, Swiss chard, and beet greens are by far the richest sources of oxalates whereas kale and collards are on the lower side), and when you’re not juicing or blending, cook your greens for variety, which can decrease oxalate content. Hope that helps! xo – Jen
In addition to all these ones, for me it works to cheer me up with Summer, juicy, yellow and orange fruits like pineapples oranges, mangos, etc. Golden milk and massala chai works as comfort food.