5 Nutrient-Dense Foods for the Colder Months

Some of what people call the "winter blues" is simply less daylight and a change of routine. Here are five nutrient-dense foods worth having in the rotation this time of year.

Have you noticed that you often feel low during the colder months? For some people that's simply less daylight and a change of routine. Seasonal Affective Disorder (SAD) is a recognized form of depression associated with the changing seasons — usually starting in fall and peaking in winter, with symptoms including hopelessness, difficulty concentrating, social withdrawal, and exhaustion. If that sounds like what you're experiencing, it's worth talking to a doctor. Food is not a treatment for SAD or depression, but there are foods worth having in the rotation through the colder months regardless — five of our favorites are below.

Berries

Blueberries, raspberries, and strawberries are rich in antioxidants and vitamin C, and they're an easy, naturally sweet snack to keep reaching for through the colder months.

Tomatoes

A hot bowl of tomato soup is a cold-weather favorite for a reason. Tomatoes are rich in lycopene, a fat-soluble phytonutrient, along with folic acid — both worth having as part of a varied winter diet.

Moringa

Moringa is a nutrient-dense leafy green containing polyphenols and antioxidants that researchers continue to study. It's an easy, naturally caffeine-free way to add extra nutrition to a winter routine — brewed as a tea, or stirred into a smoothie or bowl of oatmeal.

Avocado

Avocado toast earns its place on a winter breakfast table. Avocados are full of B vitamins, potassium, and folate — nutrients worth having in a balanced diet any time of year.

Walnuts

Walnuts are one of the richest plant sources of omega-3 fatty acids, and they make a satisfying snack between meals through the colder months. Almonds and other nuts, eaten warm or toasted, are a good winter habit too.