Six foods that can help you boost your mood and banish the January blues
January can be a dreich month. Between the dark nights and the cold weather, as well as being thrown back into our normal work routine after the festive period, we may be searching for something to give us a much-needed boost.
The foods we eat can play a crucial part in navigating the January blues, especially if we've overindulged on calorific meals and snacks over Christmas. We need vitamins and nutrients to feel more active and awake, meaning we may be paying closer attention to our shopping list now that it is 2025.
Experts have pulled together a list of foods, six ingredients in particular, that can help bolster your health and spirits for the 12 months ahead.
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Eggs
“Eggs are rich in vitamin D, essential for mood regulation especially during winter months, and choline, which supports brain function,” explains Lucy Diamond, registered dietitian at NHS weight management provider, Oviva.
Eggs are also incredibly versatile, making them perfect for breakfast, dinner, or even a snack. Diamond suggests: “Whip up a veggie-packed omelette for breakfast or bake eggs in a tomato and pepper shakshuka for a warming dinner. A hard boiled egg is an easy snack - they’re full of flavour and keep you feeling full.”
Peppers
Peppers can bring a pop of colour to your meals, while also providing essential nutrients. Rosie Carr, dietitian at healthy eating plan, Second Nature, says: “The main nutrients in colourful peppers are vitamin C, antioxidants and fibre. Vitamin C is crucial for producing noradrenaline, a neurotransmitter that affects mood and energy. The fibre content also supports gut health.”
You could roast or stuff them, or add them to soups for a nutritious warming meal. Carr recommends cooking a roasted pepper and tomato soup with collagen-rich bone broth.
Dark chocolate
Dark chocolate is a great alternative to milk or white chocolate, due to its lower sugar content. “Have a couple of squares of dark chocolate after dinner, or sprinkle grated chocolate over Greek yogurt with berries as a snack or meal for breakfast,” suggests Diamond.
“Dark chocolate contains flavonoids and magnesium. There is some evidence that this can help improve blood flow to the brain and promote relaxation.”
Grass-fed red meat
“The key nutrients in grass-fed meat are iron, B12, zinc, and high-quality protein,” adds Carr. “These nutrients are essential for producing neurotransmitters like serotonin and dopamine, while B12 supports cognitive function and nervous system health.”
Iron is particularly important, as iron-deficiency can contribute to fatigue and low mood – and beef is packed with it. “Try a warming beef and lentil stew with root vegetables, combining the benefits of red meat with fibre-rich legumes that support gut health,” suggests Carr.
Kale
Stocking up on leafy greens could help cure your post-Christmas blues. Kale contains folate, magnesium and fibre.
"Folate is essential for producing mood-regulating neurotransmitters, while magnesium helps reduce stress and anxiety,” explains Carr. “Try sautéed kale with garlic and two soft-boiled eggs for added B12.”
Walnuts
Start anew this January by swapping the leftover Christmas chocolates for some nutrient-rich nuts.
“Nuts and seeds are high in magnesium and omega-3, which help regulate neurotransmitters and reduce inflammation in the brain,” explains Diamond. “Add a handful of walnuts to your morning porridge, or snack on a small handful of walnuts if you get hungry between meals.”
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