As the temperatures drop and the days get shorter, many people feel down energy and mood.
The cold autumn and winter months often take a toll on our psyche and stamina, while the lack of sunshine contributes to seasonal gloom.
However, diet can play an important role in improving our energy and mood. Below are some of the best foods to include in your diet to boost energy, boost your immune system, and improve your mood this fall and winter.
1. Nuts: Energy and omega-3 fatty acids
Nuts, such as walnuts, almonds and hazelnuts, are full of nutrients that can give the body instant energy. Rich in omega-3 fatty acids, vitamin E, and magnesium, nuts help improve mood and brain function. Omega-3 fatty acids, especially in walnuts, have anti-inflammatory effects and are considered ideal for preventing seasonal blues.
Advice: Add a small amount of nuts to salad, yogurt, or just eat them as a snack for a quick energy boost during the day.
2. Spinach and green leafy vegetables
Green leafy vegetables such as spinach, kale and endives are full of iron, vitamin C and folate. Iron plays an important role in energy production and oxygenation of cells, which helps prevent fatigue. Vitamin C, on the other hand, strengthens the immune system and helps absorb iron.
Advice: Add green vegetables to soups and salads, or cook them with a little olive oil to increase the absorption of their nutrients.
3. Banana: Nature’s “battery”.
Banana is one of the most popular foods for instant energy. Rich in natural sugars, potassium and vitamin B6, the banana provides an instant boost of energy and improves mood. Potassium helps maintain electrolyte balance and proper muscle function, while vitamin B6 contributes to the synthesis of serotonin, which is associated with mood and a sense of well-being.
Advice: Add banana to your breakfast, along with yogurt or oats, for energy that will see you through until noon.
4. Oats: The nutritional base of winter breakfast
Oats are rich in fiber and slow-release carbohydrates, offering a steady source of energy for many hours. It also contains magnesium and vitamin B1, which are essential for energy production and the proper functioning of the nervous system.
Advice: Start your day with a bowl of oats, adding fruit, nuts and a little honey for flavor and an energy boost.
5. Red fruits and berries: Antioxidant action
Red fruits and berries, such as blueberries, raspberries and strawberries, are full of antioxidants and vitamin C, which protect cells from oxidative stress. Antioxidants help improve mood and memory, while vitamin C strengthens the body’s defenses.
Advice: Add them to your breakfast, to salads or eat them as a snack to enjoy their beneficial properties.
6. Salmon and oily fish: Energy and good mood
Fatty fish, such as salmon, sardines and tuna, are rich in omega-3 fatty acids, which are known to help reduce inflammation and boost mood. Omega-3 acids help synthesize serotonin and dopamine, which are neurotransmitters responsible for regulating mood and well-being.
Advice: Try to eat oily fish twice a week to boost your energy and mood during the winter months.
7. Dark chocolate: Sweet mood booster
Dark chocolate contains caffeine and theobromine, which boost energy and concentration. In addition, chocolate increases serotonin levels in the brain, helping to improve mood and feelings of happiness.
Advice: Consume a small amount of dark chocolate daily (at least 70% cocoa) for a sweet but healthy boost.
8. Eggs: Protein and long-lasting energy
Eggs are among the most complete sources of protein, and provide B vitamins, which are essential for energy production. Eggs contain choline, a nutrient that helps brain function and memory enhancement.
Advice: Eat eggs as part of your breakfast or in combination with vegetables for an energy-packed meal.
9. Yogurt: Probiotics for good health and mood
Yogurt is a natural source of probiotics, which are beneficial bacteria for the digestive system. A healthy digestive system is linked to better mental health and mood, and yogurt also contains energy-boosting proteins.
Advice: Choose Greek yogurt and add fruit, nuts or a little honey to create a nutritious snack that will give you energy and boost your mood throughout the day.
10. Sweet potatoes: Fiber and vitamin A for sustained energy
Sweet potatoes are rich in complex carbohydrates and fiber, providing sustained energy for many hours. They also contain vitamin A, which is essential for the health of the immune system and skin, while promoting good vision, which is important during the winter months with reduced natural brightness.
Advice: Bake sweet potatoes in the oven and use them as a side dish to meals or as a base for soups and purees.