Winter can be a tough season for many, especially for those experiencing the “winter blues” or the more severe Seasonal Affective Disorder (SAD). This debilitating form of depression is linked to the changing seasons and affects about 5% of adults in the U.S. on average. Those who suffer from SAD often endure its effects for roughly 40% of the year, making it a long-term challenge during colder months.

As the days grow shorter and sunlight becomes scarce, many are left wondering how to cope. While light therapy and exercise are commonly recommended, an often-overlooked aspect of mental health is nutrition. According to Jaya Jaya Myra, a renowned mind-body wellness expert and bestselling author, the food we eat plays a significant role in how we feel. Incorporating brain-boosting, mood-enhancing foods into your winter diet can help mitigate the effects of seasonal depression and support overall mental health.

Here are five foods Jaya Jaya Myra recommends to improve brain health and mental wellbeing this winter:

1. Fatty Fish (Salmon, Trout, or Sardines)

Fatty fish like salmon, trout, and sardines are rich in omega-3 fatty acids, which are essential for cognitive function. Omega-3s have been shown to reduce inflammation and are linked to a lower risk of mental decline. “These fatty acids are crucial for brain health and can help improve mood and mental clarity,” says Jaya Jaya Myra.

For those who follow a plant-based diet, there are vegan alternatives like hemp seeds and flax seeds, which are also rich in omega-3s. Adding these to smoothies, salads, or oatmeal can be a simple way to incorporate them into your meals.

2. Blueberries

Berries are nature's superfoods, and blueberries stand out as a winter staple. Packed with antioxidants like vitamin C and flavonoids, blueberries combat oxidative stress and inflammation—two factors that can contribute to depression and cognitive decline.

“Blueberries are great for improving memory and delaying brain aging,” she explains. Add them to yogurt, cereal, or simply enjoy them as a snack to reap their benefits.

3. Leafy Greens (Spinach, Kale, Broccoli)

Winter doesn't have to mean comfort food devoid of nutrition. Leafy greens like spinach, kale, and broccoli are rich in brain-boosting nutrients such as vitamin K, lutein, folate, and beta carotene. These nutrients contribute to slower cognitive decline and overall better brain health.

“Winter salads with greens, nuts, and berries can be a delicious and effective way to nourish your brain,” suggests Jaya Jaya Myra.

4. Nuts

Whether roasted on an open fire or eaten raw, nuts are a powerhouse of mental health benefits. They are full of antioxidants, vitamin E, and healthy fats, which help your body produce serotonin—a hormone associated with happiness and wellbeing.

“Nuts can improve mental clarity and are linked to a lower risk of depression,” she shares. Almonds, walnuts, and cashews are particularly good options. Keep a small bag of mixed nuts handy for a quick, nutritious snack throughout the day.

5. Turmeric

Turmeric has long been celebrated in holistic medicine for its powerful anti-inflammatory properties. Its active ingredient, curcumin, is known to cross the blood-brain barrier and promote memory, reduce inflammation, and support new brain cell growth. It may also alleviate symptoms of depression.

“Adding turmeric to soups, teas, or golden milk lattes is a simple way to enjoy its benefits,” Jaya Jaya Myra recommends. Pair it with black pepper to enhance its absorption in the body.

More Than Food: A Holistic Approach to Winter Wellness

While these foods can significantly enhance mental wellbeing, Jaya Jaya Myra emphasizes that they are only one piece of the puzzle. Combining a nutrient-rich diet with mindfulness practices, regular exercise, and sufficient exposure to natural light can create a comprehensive strategy to combat winter's challenges. This is all a part of conscious character development so that you can be the best possible version of yourself.

“Your diet can set the tone for your mental health,” she states. “The brain and body are deeply connected, and what you eat affects how you feel—especially during times of seasonal change.”