Beat the Winter Blues with Berries!

Larisa Williams, Napa State Hospital Dietetic Intern 2023 ​

Feeling down during this dark and stormy season? Read on to learn about nutrients in berries and other foods that can help improve your mood to help you feel your best all winter long.  
Be sure to check out the recipe for Baked Berry Oatmeal at the bottom!  ​

Many people feel tired and let-down during the post-holidays winter months. The good news is that you can improve your energy and mood levels with your eating patterns. Certain foods (like blueberries) contain nutrients that help you feel more alert and create more of the feel-good chemicals. Even better, these same foods are also great for boosting your immune system during the cold and flu season! 
Mood-boosting vitamins and minerals  
A balanced diet with plenty of variety includes all the vitamins and minerals your body needs. Below are a few of the key vitamins and minerals, their effects on your mood and energy, and some common food sources.  

• Vitamin C: Improves brain function and reduces physical stress on the body (1) 

Try: Berries, citrus, apples, bell peppers 
 

• B Vitamins: Maintain energy and help make mood-boosting hormones (2) 

            Try: Whole grains, fish, lean meat/poultry, milk, yogurt, eggs, leafy greens  

• Vitamin D: Prevents depression and is involved in releasing serotonin (the “happy” brain chemical) (3) 

        Try: Eggs, mushrooms, fish, milk, fortified orange juice, and get outside for sunshine when you can!  

• Magnesium: Promotes relaxation and reduces stress hormones (2) 

           Try: Leafy greens, almonds, bananas, dark chocolate, whole grains  
General mood-boosting eating tips  
Your body uses blood sugar to regulate energy, which also affects your mood. When your blood sugar spikes and then crashes, you may feel tired, sluggish, and grumpy. Below are some suggestions to keep your blood sugar stable for lasting energy and improved mood (4). 

• Choose whole grains to get more fiber  
• Include protein at each meal 
• Eat every 3-4 hours and don’t skip meals  

• For snacks, pair a healthy protein with fruits, veggies, or whole grain crackers 

• Examples: grapes and cheese, celery with peanut butter, whole wheat crackers with hummus 

• Limit sugary foods/beverages 

 
Good nutrition is key for feeling your best this winter. See for yourself by enjoying this mood-boosting recipe filled with fiber, protein, vitamins and minerals from whole grain oats, berries, nuts, and milk!  

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Baked Berry Oatmeal  
Serves 4-6| Serving Size 1 cup | Make in advance and warm up in the morning for a quick, mood-boosting breakfast!   
Try including kids in preparing this simple recipe and teaching them about good-mood foods!  
Ingredients  

• 2 cups old-fashioned oats 
• 3 Tbsp coconut oil 
• 1/3 cup honey 
• 2 tsp ground cinnamon 

• 3/4 tsp fine salt 
• 2 tsp vanilla extract 
• 2 cups berries, fresh or frozen (blueberries, chopped strawberries, etc. or mixed berries) 
• ½ cup nuts (chopped pecans, walnuts, almonds or a combo) 
• 1 ½ cups milk (regular 2%, almond, oat, coconut, or soy) 

• Optional: 2 Tbsp ground flax seeds and 2 additional Tbsp milk for extra thick oatmeal  

 
Get creative with different flavor combinations and fun toppings like coconut flakes or additional nuts for an extra crunch! 
 
Preparation 

1. Pre-heat oven to 475 degrees F. 
2. Melt coconut oil by microwaving in a microwave-safe container for 1-3 minutes, stirring every 30 seconds. 
3. Combine oats, melted coconut oil, honey, cinnamon, salt, and vanilla extract in a 9-inch square baking dish. 
4. Stir-in berries, nuts, and milk. 
5. Bake for 40-45 minutes, or until slightly browned. Note that using frozen berries may require up to 50 minutes.  
6. Cool and serve immediately, or store in the fridge for up to 4 days.  

Try storing in jars or microwave-safe containers for on-the-go breakfasts during the week.  

Stay Well! 

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References 

1. https://www.psychologytoday.com/us/articles/201801/the-cognitive-benefits-vitamin-c  
2. https://www.eatrightpa.org/blog/2021/01/13/eating-for-your-mental-health/  
3. https://pubmed.ncbi.nlm.nih.gov/25713056/#:~:text=Brain%20serotonin%20is%20synthesized%20from,serotonin%20synthesis%20is%20not%20optimal.  
4. https://www.mentalhealthfirstaid.org/external/2018/03/relationship-food-mood/ 
5. https://www.healthline.com/health/seasonal-affective-disorder