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5 mood boosting foods for blues

March 7, 2019
From Memorial Health System , MOV Parent

From Memorial Health System

Winter blues setting in? You're not alone. This time of year, shorter days, less sunlight and heavier foods combine to create a less positive outlook. Eating regularly is important to keep blood sugar levels stable and including the top nutrients needed to combat seasonal doldrums such as omega-3s, complex carbohydrates, vitamin D, B vitamins, protein and iron, are simple and effective ways to give you that summer smile even on the coldest winter day. Fill your plates, bowls and cups with these mood-enhancing foods to feel your best.


Oats aren't just a warm and cozy way to start a winter morning, they can also help to regulate your mood. Their low glycemic index keeps blood sugar levels stable until noon, so you avoid getting "hangry." They're also a source of mood-boosting selenium. Be sure to choose large-flake or steel-cut oats for the most nutritious option.

Dark Chocolate

Sipping on hot cocoa is a sure way to not only warm your hands, but can boost your mood, too. A mug of cocoa or square of dark chocolate causes the brain to release endorphins, translating into a better demeanor and positive outlook. Go for bars with 70 percent cocoa or higher and choose unsweetened cocoa powder for best results.


Quinoa contains a range of B vitamins, and, when in low supply, can impede production of serotonin. This multitalented grain-like seed also delivers complex carbohydrates for even more mood-boosting action.


A tried and true mood-lifting food, bananas are both perennially available and greatly affordable. Bananas contain complex carbohydrates and are a particularly good source of vitamin B6, needed to convert tryptophan to serotonin, your stay-happy neurotransmitter. Enjoy a double-dose of happiness with these cocoa banana muffins.


Wild salmon is rich in omega-3s, healthy fats that support proper brain chemistry for happiness, no matter the time of year. Studies provide evidence that omega-3-rich fish, like salmon, can help iron out symptoms of depression.



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