January can seem like a tough and endless cold stretch, as we’re thrown back into work and ‘normal’ routines after a fun few weeks of festive celebrations. However, the foods we eat can play an important role in boosting our mood and navigating the wretched January blues.
Here’s a selection of foods to add to your shopping list this January, which are packed with vitamins and nutrients to give you a much-needed energy boost…
1. Eggs
“Eggs are rich in vitamin D, which is essential for mood regulation especially during winter months, and choline, which supports brain function,” explains Lucy Diamond, registered dietitian and clinical director for innovation at NHS weight management provider, Oviva.
Eggs are also incredibly versatile, making them perfect for breakfast, dinner, or even a snack.
“Whip up a veggie-packed omelette for breakfast or bake eggs in a tomato and pepper shakshuka for a warming dinner,” suggests Diamond. “For a really easy snack, have a hard boiled egg – they’re full of flavour and keep you feeling full.”
2. Peppers
Peppers can bring a pop of colour to your meals, while also providing essential nutrients.
“The main nutrients in colourful peppers are vitamin C, antioxidants and fibre,” says Rosie Carr, dietitian at healthy eating plan, Second Nature. “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. “Cook a roasted pepper and tomato soup with collagen-rich bone broth,” recommends Carr.
3. Dark chocolate
“Dark chocolate contains flavonoids and magnesium,” says Diamond. “There is some evidence that this can help improve blood flow to the brain and promote relaxation.”
It’s 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.
4. 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.”
5. 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.”
6. Grass-fed red meat
“The key nutrients in grass-fed meat are iron, B12, zinc, and high-quality protein,” says 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.
