As the winter—with its cold, short days and long, dark nights—marches on, it’s not uncommon to start feeling low-energy, fatigued, or even down in the dumps. These feelings, plus our tendency to soothe ourselves with comfort foods during the winter months, can create stress that increases the number of free radicals in our bodies. An excess of free radicals can lead to a host of diseases and ailments, among them depression . . . and then the cycle perpetuates itself. But even though we still have a couple of months to go before we can start enjoying longer days and sunshine, we do have a potent weapon against the winter doldrums: berries.
Various studies have shown that the antioxidants in blueberries, strawberries, raspberries, and blackberries can significantly decrease the incidence of depression. Blueberries can even combat genetic and biochemical tendencies toward the depression and suicidal feelings that are often associated with post-traumatic stress disorder (PTSD). And because berries help prevent the release of cortisol, the well-known “stress hormone,” experts consider them one of the top foods for boosting mood and energy and improving concentration.
Start the day off on a positive note with a cup of green tea (another great stress reducer), followed by a berry-rich breakfast. If you love hearty breakfasts like pancakes and oatmeal, add a healthy serving of berries for a mood blast. But if a grab-and-go breakfast is more your style, try our Mood-Boosting Berry Smoothie. It’s vegan and gluten-free, and you can even prep the ingredients the night before and store them in the fridge (except the banana; it’ll turn brown in cold storage). If the berries are frozen, allow them to thaw at room temperature for at least 20 minutes, or in the fridge overnight. The next morning, toss everything in the blender, and you’re good to go!
Mood-Boosting Berry Smoothie
Makes 2 servings
1 cup mixed berries
1 banana
1/2 cup fresh spinach
1/4 cup roasted unsalted walnuts
2 tablespoons chia seeds
1 1/2 cups unsweetened almond milk
Combine all ingredients in a blender and blend on high until smooth. If the mixture is too thick, add more almond milk until it reaches an easily drinkable consistency.