Adjusting to the cold, dark weather can be difficult. Without the sun waking you up in the morning it can be easy to fall into the cold weather blues. While some have seasonal affective disorder (SAD), others just feel a little extra down this time of year. Symptoms from this changing season can include feeling hopeless, having low concentration, withdrawing from social activity and fatigue.

With some small tweaks to your diet, you can improve your mood. The following 13 foods are known to have symptom reducing properties making your day a little brighter.


As if we needed another excuse to eat berries! Blueberries, raspberries, and strawberries are known to prevent the release of cortisol, a hormone produced by the adrenaline gland that is associated with stress. In today’s world everyday stressors can trigger this hormone, and eating berries helps keep cortisol levels at bay.

Egg yolks

Lack of sunshine means a lack of vitamin D. Although it’s rarely found in food, turn to your sunny-side-up eggs to find it! That golden yolk is one of nature’s few vitamin D supplements to keep the seasonal sadness at bay.


Ramp up your intake of this superfood to bring back your energy and zest for life. Spinach is packed with iron and B vitamins known for their fatigue-fighting properties. This leafy green is also used for reducing inflammation.


Fish like salmon are filled with omega-3s known to boost your mood. These healthy fats support the optimal brain chemistry to alleviate depression symptoms and feelings of unhappiness.


Walnuts are also a huge source of omega-3s. Munch on them for an easy snack to bring some pep back to your day.

Dark chocolate

Even the taste of chocolate is enough to lift your spirits but what if we told you it is scientifically proven to cause the brain to release endorphins? Choose a dark chocolate 70% or higher for the greatest effect.


Turkey is a common staple this time of year and for a good reason – it is rich in serotonin-producing tryptophan. This protein is known to cause a bit of sleepiness while calming your mood and making you happier.


Bananas are a perfect complement to munch on after your turkey. They contain the B6 vitamin needed to convert tryptophan to serotonin to keep you feeling content.

Pumpkin seeds

Pumpkin seeds, also known as pepitas, are full of often-forgotten zinc, an essential mineral for brain health and a stable mood. A handful a day should help you make the most of this seeds benefits.


One of the trendiest foods out there is also rich in the B vitamins particularly important for producing serotonin. Avocado also helps keep blood sugar levels at bay giving you a more stable mood overall.


Cheese contains calcium, a mineral that helps decrease stress and anxiety so there’s no wonder we crave that gooey comfort food when the weather gets colder. Pass the cheese please!

There are so many options when it comes to strategically eating to keep away the blues. Give them a try and let us know which one of these mood-boosting foods is your favourite!