You might think spring has arrived, yet we still face an extended period of wintry conditions, and our immune systems remain under constant challenge daily. Colds, flu, and various viruses are circulating out there. Additionally, many of us experience stress on our mental well-being due to reduced sunlight, which typically lifts our moods.
You may be tempted by different supplements and find yourself reaching for comforting foods. However, as a nutritional psychiatrist, I understand that these choices aren’t always the most optimal options.
maintaining both physical health and mental vigor
throughout the
the chillier, more somber days of the wintertime season
.
Our reliance on the well-being of the gut is immense, which
contains roughly 70% of the immune system
Similarly, our mental fitness is influenced by the state of our health.
the microbiome through the gut-brain axis
.
This is precisely why I advise folks to pay special attention to their digestive health during this season. To keep myself healthy, I make sure to make deliberate and conscious food selections.
These are some key foods I’ll rely on throughout the remaining winter months to bolster my immune system, maintain high energy levels, and uplift my spirits.
1. Citrus fruits
Lemons, limes, oranges, grapefruits, and more!
Citrus fruits are an excellent source of antioxidant vitamin C
and contain a good amount of
fiber
This blend aids the digestive tract, cognitive function, and immune response.
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I enjoy putting lemon in my evening drink.
green tea ritual
I incorporate a splash of freshly squeezed lemon juice along with some grated lemon peel into my salads. When I have clementines available, I toss in several segments as well. Additionally, I enjoy preparing a lemon vinaigrette to drizzle over roasted veggies, which are part of my regular diet.
2. Leafy greens
I make sure leafy greens are a key part of my daily meals, aiming to consume multiple servings every day.
I really enjoy my daily salad and always try to incorporate various colors and textures to keep things interesting. During the colder months, I like to mix in some fresh spinach right before diving into my beloved Tuscan bean soup; this allows the greens to blend seamlessly with the warm broth. Additionally, I create deliciously crunchy chips using baby spinach and kale for an excellent midday treat.
These green leaves are packed full of
folate
is a B vitamin that aids in regulating neurotransmitters within the brain and has been associated with a decreased likelihood of experiencing depressive symptoms. Additionally, they serve as an excellent source of fiber.
keep my microbiome balanced
and the
immune
system
strong.
3. Clean proteins
Foods rich in protein such as wild-caught salmon, organic
tofu
, grass-fed beef, pasture-raised eggs, and poultry are abundant in B vitamins. This class of vitamins is particularly
important for the nervous system
I strive to include protein-rich foods in my diet throughout the year. In the dreary winter months, consuming adequate amounts of B vitamins becomes particularly beneficial.
optimize my mood
and vibrancy
.
I flip organic tofu with my grandmother’s masala seasoning mix and cook it until crispy using an air fryer. Adding fiery chickpeas and legumes to my soups or salads is also something I enjoy doing. Switching out the seasonings allows me to savor dishes inspired by South Asian, Mexican, Greek, and various international cuisines.
Should you decide against eating animal products, think about taking a vitamin B12 supplement or incorporating nutritional yeast into your meals; however, make sure to consult with your physician beforehand.
4. Fermented foods
These encompass sauerkraut, kimchi, miso, plain yogurt, and kefir, along with various others.
Fermented foods
are naturally rich in
viable strains of beneficial bacteria
.
I include these in my daily meals during winter to benefit my gut microbiome.
and
The delightful tastes. I enjoy incorporating kimchi into my everyday salads or preparing miso-glazed sweet potatoes — one of my preferred recipes that I created for my initial cookbook, ”
This Is Your Mind with Food.
”
5. Spices
During the cooler months, I really enjoy incorporating plenty of warming spices into my meals. Spices like turmeric, black pepper, cinnamon, ginger, saffron, and cayenne pepper are packed with essential nutrients and
antioxidants
. They may
assist in decreasing persistent inflammation
that is
associated with low mood
and
poor immunity
.
I particularly enjoy sipping on a cup of golden milk, a.k.a.
a turmeric latte
, and incorporate spices into various other dishes and drinks you’re preparing, such as roasted vegetables, salad dressings, tea, smoothies, and even healthier desserts.
Dr. Uma Naidoo
MoodFoodMD, who is a Harvard-educated nutritional psychiatrist, professional chef, and nutritional biologist, serves as an instructor at
MasterClass
and the author of
Quiet Your Mind Through Nutrition
as well as a national and international bestseller
Your Mind Under the Influence of Food.
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