Winter brings many pros and cons. The cold weather gives you ample family time to slow things down, cuddle, and sip on hot cocoa together.
It, also, means shorter days. With the decreased light, many Americans find themselves sinking into a saddened state that affects their everyday lives.
This is more common than you may have thought, and there is something you can do about it.
Psychology Today reported:
“Seasonal Affective Disorder, or SAD, is a type of recurrent major depressive disorder in which episodes of depression occur during the same season each year. This condition is sometimes called the “winter blues.”
Approximately 10 million Americans get SAD every year. The condition is much more common in women than men; however, it can affect anyone.
Suffering from SAD, or even just a decreased mood during the winter season may seem hopeless while going through it, but it often diminishes on its own in the springtime.
Until the sunny weather returns, we have a solution that is no farther than your kitchen.
The Washington Post reported:
“Not only are foods rich in vitamins, minerals and fatty acids healthful, but studies show they can also increase happiness, lessen symptoms of depression and quell anxiety.”
The brain is the control center for the body. Keeping the brain healthy, and supplied with all the nutrients it needs, will help maintain a better mood.
Research shows that 10 nutrients are optimal in warding off depression, reducing anxiety, and giving that extra burst of energy needed to go sledding with the kids.
Let’s look at each nutrient, and give you easy ways to get more of it.
- Calcium
The Washington Post reported:
“The most abundant mineral in the body, calcium plays an important role in maintaining strong bones and healthy blood vessels, and in reducing the risk of Type 2 diabetes. Low levels of calcium may play a role in premenstrual-syndrome-related depression in particular.”
Calcium is found in many sources, and despite popular belief, many are non-dairy forms.
Recommended Daily Allowance: 1,000 mg per day for adults
Food sources of calcium:
- Collard greens, frozen (1 cup): 357 mg
- Ricotta, part skim (1 / 2 cup): 308 mg
- Yogurt, plain/low fat (3 / 4 cup): 310 mg
- Milk, low-fat (1 cup): 305 mg
- Kale, frozen (1 cup): 179 mg
- Chromium
This trace mineral aids in metabolism, including regulation of insulin. Chromium increases serotonin, norepinephrine, and melatonin; all vital in regulating mood.
Research has found that increasing chromium works on multiple levels to decrease depression the same way a prescription drug for depression would.
Verywell reported:
“Research in both animals and humans has shown that chromium seems to decrease the activity of a particular type of serotonin receptor called a 5-HT 2A receptor. Scientists haven’t figured how this happens, but the effect is similar to that seen in people who’ve used antidepressants for a long time.”
Recommended Daily Allowance: 25 mcg per day for women; 35 mcg per day for men
Food sources of chromium:
- Broccoli (1 / 2 cup): 11 mcg
- Grape juice (1 cup): 8 mcg
- Whole-wheat English muffin (1 piece): 4 mcg
- Potatoes, mashed (1 cup): 3 mcg
- Turkey breast (1 / 3 cup): 2 mcg
- Folate
The Washington Post reported:
“Folate (also known as B9 or folic acid) helps the body create new cells and supports serotonin regulation. Serotonin passes messages between nerve cells and helps the brain manage a variety of functions, from determining mood to regulating social behavior. Folate deficiency can cause fatigue in addition to lowering levels of serotonin.”
Folate works well with B12 to fight depression and amplifies the positive effects of antidepressants.
Recommended Daily Allowance: 400 mcg per day for adults
Food sources of folate:
- Spinach (1 / 2 cup): 131 mcg
- Black-eyed peas (1 / 2 cup): 105 mcg
- Asparagus (4 spears): 89 mcg
- Brussels sprouts (1 / 2 cup): 78 mcg
- Avocado (1 / 2 cup): 59 mcg
- Iron
The nutrient iron has many important jobs within the body. From delivering oxygen to giving you energy and strength, iron is one that you can’t do winter without.
When your iron is low you feel tired and easily saddened. Women of childbearing age are most affected by low levels of iron.
Most creamed wheat and cereal are fortified with iron, so relief could be felt just by switching up your morning meal.
Recommended Daily Allowance: 18 mg per day for women; 8 mg per day for men
Food sources of iron:
- Fortified oatmeal, instant (1 package): 11 mg
- Soybeans (1 cup): 8.8 mg
- Lentils (1 cup): 6.6 mg
- Beef Ribeye (5-oz. fillet): 3.8 mg
- Turkey, dark meat (1 / 3 cup): 2.0 mg
- Magnesium
Deficiency in magnesium is debilitating, not only for your mood, but for your overall functioning.
When your body is lacking in this mineral, it can cause “irritability, fatigue, mental confusion and predisposition to stress”, according to the Washington Post.
You need magnesium to make serotonin, the “feel good” hormone. Even though you may have never thought much about your magnesium intake, getting it in is as simple as grabbing a handful of nuts.
Recommended Daily Allowance: 310 mg per day for women; 400 mg per day for men
Food sources of magnesium:
- Almonds (1 / 8 cup): 79 mg
- Spinach (1 / 2 cup): 78 mg
- Cashews (1 / 8 cup): 74 mg
- Peanuts (1 / 4 cup): 63 mg
- Edamame (1 / 2 cup): 50 mg
- Omega-3s
Fatty acids have been in the limelight of health trends recently. The more the merrier seems to be the appropriate mantra.
The essential fatty acid Omega-3 is needed to maintain a healthy brain, and “contributes up to 18 percent of the brain’s weight”, according to the Washington Post.
You can fight fatigue, mood swings, memory decline, and depression when you get your recommended daily allowance of this super nutrient.
Recommended Daily Allowance:
“There is no established RDA for omega-3s, but the American Heart Association suggests eating a variety of fish (trout, herring and salmon) at least twice a week. For vegetarians, there are also plenty of non-meat sources of omega-3s.”, according to the Washington Post.
Food sources of Omega-3:
- Chia seeds (1 / 8 cup): 4,915 mg
- Atlantic salmon (1 / 2 fillet): 3,982 mg
- Chinese broccoli (1 cup): 227 mg
- Atlantic herring (5-oz. fillet): 3,171 mg
- Spinach (1 cup): 381 mg
- Vitamin B6
Neurotransmitters are the messaging system from your brain to your body. Vitamin B6 is needed to help produce the neurotransmitters.
Without B6 your body will spiral out of control. Such a small nutrient, with such a big impact. If you are lacking you will experience “short-term anemia; long-term effects include a weakened immune system, confusion and depression”, according to the Washington Post.
Make sure you get enough of this vitamin with the delicious foods that carry them. Be careful with fish and where they are sourced to eliminate mercury toxicity.
Recommended Daily Allowance: 1.3 mg per day for adults
Food sources of B6:
- Chickpeas, canned (1 cup): 1.1 mg
- Yellowfin tuna (1 / 3 cup): 0.9 mg
- Salmon (3-oz. fillet): 1 mg
- Chicken breast, skinless and boneless (1 piece): 0.5 mg
- Fortified breakfast cereals (3 / 4 cup): 0.5 mg
- Vitamin B12
Vegetarians get asked a lot about their B12 consumption. Natural sources are meat derived, but supplements can be taken that are not meat-based.
You need B12 to make red blood cells and nerves. Normal neurological function is compromised if you are lacking in this essential vitamin.
The Washington Post reported:
“Low levels of B12 can cause short-term fatigue, slowed reasoning and paranoia, and are associated with depression.”
Recommended Daily Allowance: 2.4 mcg per day for adults
Food sources of B12:
- Rainbow trout (1 fillet): 9 mcg
- Sockeye salmon (3-oz. fillet): 17.6 mcg
- Swiss cheese (1 / 8 cup): 4.4 mcg
- Mozzarella cheese (1 / 8 cup): 3.0 mcg
- Tuna, in water (3.5-oz. can): 2.5 mcg
- Vitamin D
Most of us know about needing sunshine to get our vitamin D. This is a problem with the decreased daylight hours, and doubly tough if you are having trouble getting yourself out of bed when your mood is low.
You need vitamin D to keep your immune system at top notch, which is even more vital in a season that is ridden with viruses.
When your vitamin D is low, depression is knocking at your doorpost. You can increase your vitamin D supplement during the winter season to keep your mood-boosting power on high.
Recommended Daily Allowance: 600 IU per day for adults ages 15 to 60.
Food sources of Vitamin D:
- Cod liver oil (1 tablespoon): 1,360 IU
- Salmon (3-oz. fillet): 646 IU
- Swordfish (1 / 3 cup): 566 IU
- Chanterelle mushrooms (1 cup): 114 IU
- Milk (1 cup): 115-124 IU
- Zinc
The Washington Post reported:
“Zinc is found in almost every cell and plays an important role in supporting a healthy immune system and helping the body protect the gut from damage. Low levels of zinc in the diet can lead to a variety of ailments, including a weakened immune system, loss of appetite, anemia, hair loss and depression.”
Again, if you are vegetarian you may need to double up on zinc, because plant-based zinc isn’t as easily absorbed as other sources.
You can even boost your anti-depressants with a dose of zinc. When you are lacking in zinc alone, depressive symptoms can begin, so grab a handful of pumpkin seeds and pep up.
Recommended Daily Allowance: 11 mg per day for men; 8 mg per day for women
Food sources of Zinc:
- Roasted pumpkin seeds (1 cup): 9.5 mg
- Cashews, dry roasted (1 cup): 7.67 mg
- King Alaska crab (1 leg): 10.2 mg
- Pork loin (6-7 oz.): 3.5 mg
- Swiss cheese (1 / 8 cup): 1.2 mg
Don’t let the winter blues catch you off guard, and take away those memorable moments of making a snowman.
Stock up on foods that carry these mood-boosting nutrients, and get creative with some new recipes using your newly acquired collection.
Please let us know in the comments section if you have a remedy that helps with the decreased mood associated with the winter season.
(h/t Mommy Underground)