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As the winter months begin and daylight hours become shorter, many people experience low energy levels, a drop in mood, and weakened immunity. Fortunately, adding nutrient-rich foods to your diet can help combat these seasonal challenges. By focusing on foods that improve your mood and boost immunity, you can feel refreshed and ready to thrive throughout the winter season.
Ishanka Wahi, culinary nutritionist, holistic wellness coach and founder of Eat Clean with Ishanka, shares with HT Lifestyle healthy eating tips to nourish your body this winter. (Also read: 4 Best Hot Chocolate Recipes to Keep You Warm This Winter ,
1. Fatty Fishes for Omega-3
Omega-3 fatty acids, which are rich in fatty fish like salmon, mackerel and sardines, are essential for mood swings and cognitive function. By supporting the normal functioning of neurotransmitters, omega-3 fatty acids have been confirmed to help reduce symptoms of depressive disorders and anxiety. Consuming these fish at least three to four times a week helps boost the immune system while encouraging self-confidence.
2. Rich Leafy Greens
Folate, a B-vitamin that encourages the formation of the “feel-good” neurotransmitter, serotonin, is prevalent in green leafy vegetables like spinach, kale and Swiss chard. Folate deficiency has been associated with an increased incidence of depression. Additionally, these greens contain exceptionally high antioxidants that strengthen the immune system and combat the effects of oxidative stress.
3. Fermented foods for gut health
Probiotic-rich foods that help maintain a healthy microbiome in the gut include kefir, yogurt, kimchi, and sauerkraut. The gut can be called the “second brain,” so maintaining it is essential to regulating your mood. It has already been shown that a healthy microbiota in the gut promotes protection, reduces anxiety or stress and enhances psychological well-being.
4. Citrus Fruits for Vitamin C
Vitamin C serves as a vital component for the immune system to function properly and can be found in high amounts in citrus fruits such as oranges, grapefruits and lemons. Moreover, Vitamin C has antibacterial properties that can protect the human body from the hardships of winter. Persistent digestion helps protect the body from infectious agents and colds, keeping it strong during the colder months.
5. Include root vegetables in your diet
Rich in complex carbohydrates and fiber, root vegetables like sweet potatoes, carrots and beets provide an uninterrupted source of energy that can be used throughout the day. By promoting blood sugar management, these vegetables contribute to preventing energy depletion that can lead to stress and mood swings. Their anchoring, rustic characteristics also match the desire for comfort and nourishment in winter.
6. Magnesium from nuts and seeds
Magnesium, which is abundant in nuts and seeds, especially walnuts, almonds and pumpkin seeds, helps reduce anxiety as well as stress. Magnesium also helps with greater relaxation and ease of movement, which are important for conquering the winter blues. Snacking on a variety of nuts or seeds can automatically improve your mood.
7. Drink herbal tea to relax
Herbal teas with soothing properties like peppermint, lemon balm and chamomile can reduce stress and promote calmness. Frequent consumption of these teas can reduce the anxieties associated with the winter season, which can help promote good sleep and calm the body’s nervous system.
Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions you may have about a medical condition.
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