Seven foods to help with SAD symptoms

With around two million people in the UK affected by the winter blues*, Brits are being given top tips on the foods to eat to combat SAD symptoms.

The health and nutrition experts at Prepped Pots powered by MuscleFood have highlighted seven foods which can boost mood and energy levels during winter months.

SAD, also known as seasonal depression, usually occurs during winter months and is related to changes in seasons.

With temperatures dropping and days getting shorter, people with SAD experience symptoms like low energy levels and mood, difficulties with concentrating, sleep issues, changes in appetite and anxiety.

Diet has a significant impact on our overall health and emotional well-being and if we’re not getting enough nutrients and vitamins from food, it can potentially trigger or worsen SAD symptoms.

One of the most important vitamins people should include in their diets during winter is vitamin D, as it’s difficult to get sufficient levels of this essential vitamin naturally with the lack of sunlight.

It’s also good to eat folate-rich foods, such as leafy greens, beans, and citrus fruits, as this form of vitamin B is associated with lowering stress levels.

To balance blood sugar levels and reduce mood swings, consider complex carbohydrates and protein.

Ashleigh Tosh from Prepped Pots powered by MuscleFood.com said: “While there is no magic food that can cure SAD, your diet plays an essential role in preventing or managing the symptoms.

“A lot of people struggling with SAD experience cravings for high-carb foods, but it’s best to limit the consumption of sugary and processed foods because giving in to these cravings spikes blood sugar which can negatively impact your mood and energy levels.

“Instead people should opt for mood-boosting foods that are packed with beneficial nutrients, stabilise blood sugar levels and provide a steady source of energy.

“The healthy foods listed below can give your physical and mental health a boost during winter, especially when combined with exercise, sufficient sleep and proper hydration.”

Here are seven foods to help with SAD symptoms from the team at Prepped Pots powered by MuscleFood.com:

1. Oily fish

 Oily fish such as salmon, tuna and sardines are rich in both omega-3 fatty acids and vitamin D, which help improve your mood and support brain health. Both vitamin D and omega-3 fatty acids are important for the production and function of serotonin and deficiencies in either of these nutrients have been linked to the development of depressive symptoms.

2. Green leafy vegetables

Leafy greens, such as spinach, kale, lettuce and cabbage are excellent sources of folate (vitamin B9) which is important for mood regulation as it’s involved in the synthesis of the “happy hormones” serotonin and dopamine.

3. Avocados

Avocados are extremely nutritious – they’re packed with magnesium, potassium, B vitamins, and vitamin K which all support overall health and well-being. Avocados are also a great source of fibre and healthy fats which balance blood sugar levels and prevent energy crashes and mood swings.

4. Whole grains

 If one of your SAD symptoms is craving carbohydrates like pasta, rice or bread, then consider swapping them out for whole grain alternatives. Whole grain products are a better option because they contain fibre which makes you feel full without giving you the post-meal slump.

5. Dark chocolate

Dark chocolate can be very beneficial for your health because it has anti-inflammatory properties and is very high in magnesium. Indulging in dark chocolate also increases endorphin levels in the brain and reduces the stress hormone cortisol. To reap the health benefits, choose chocolate that has at least 70% cacao.

6. Lean proteins

People with SAD symptoms should increase their intake of lean proteins, such as skinless chicken and turkey, white-fleshed fish, tofu, Greek yoghurt and egg whites. They are great sources of tryptophan which is an amino acid that the body uses to produce serotonin.

7. Bananas

Bananas make you feel happier because they’re full of tryptophan which gets turned into mood-boosting serotonin in your body. Eating bananas reduces your stress levels and makes you feel more relaxed.