7 foods to fight the winter blues
By Joy Manning
It seems so long ago that we were opening presents and toasting the New Year. (And the bills, depressingly, have arrived.)
That first drive down to the Shore seems so far future that it feels like you’ll never smell the sea air or enjoy a warm breeze again. And it’s so dark in the morning and evening that we’re all hurting for mega doses of vitamin D. This time of year can be sad. In fact, the end of January into February is the time we are most vulnerable to the brunt of the winter blues.
Luckily, you don’t have to hop a plane to the tropics to lift those droopy spirits. Small tweaks to your weekly diet can improve your outlook on life. “Eating a diet rich in whole grains, low-fat dairy, seafood, and even dark chocolate can improve your mood,” says Angela Ginn, a registered dietitian and Academy of Nutrition and Dietetics spokewoman.
These seven super foods can perk you up during this bleak stretch of the calendar.
Food cure: Herring
Why it helps: “Herring is a good source of vitamin D,” says Ginn. Research suggests that low blood levels of this important nutrient may contribute to mood disorders.
Get Your Fix: Smoked Herring With Fingerling Potatoes and Chives
Food cure: Salmon
Why it helps: “Healthy fats are nature’s Prozac,” says Ginn. The Omega-3 fatty acids have been associated with decreased incidences of depression.
Get Your Fix: Lightly Cured Salmon
Food cure: Oysters
Why it helps: The briny bivalves are an excellent source of magnesium. “It’s an important mineral because it can promote the release of stress-relief hormones,” says Ginn.
Get Your Fix: Scalloped Oysters
Food cure: Spinach
Why it helps: Rich in folic acid, spinach helps keep the level of serotonin in the brain up, according to Ginn.
Get Your Fix: Everything Salad with Pan Fried Tofu
Food cure: Dark Chocolate
Why it helps: “Dark chocolate has a positive effect on the levels of brain endorphins,” says Ginn. But make sure it’s the good stuff—a lot of mass produced chocolate is too full of sugar to be healthy.
Get Your Fix: Dark Chocolate Tea Bread
Food cure: Greek yogurt
Why it helps: A more concentrated source of calcium than regular yogurt, Greek yogurt is as good for your mood as it for your diet. “Calcium-rich low-fat dairy can ease anxiety,” says Ginn.
Get Your Fix: Greek Meatballs with Yogurt Sauce
Food cure: Popcorn
Why it helps: Popcorn is so much fun to eat, people forget it’s a whole grain food, rich in selenium. “Whole grain foods may also lower the risk for depression,” says Ginn.
Get Your Fix: Cajun Spicy Popcorn
Table Matters is an online magazine at the intersection of food, drink, and culture, published by Drexel University's Center for Cultural Outreach.
