Support Your Mood This Fall With These Foods

Shorter days, reduced sunlight exposure, and changes in daily routines can cause symptoms such as low energy, fatigue, and low mood in some people during fall and winter. Eating habits can also change during this time, Assoc. Prof. Dr. Binnur Okan Bakır, Head of the Department of Nutrition and Dietetics at Yeditepe University, highlighted the importance of healthy eating. “People sometimes turn to added sugar, ultra-processed foods, junk food, pastries, fried foods, and deli meats to feel better, seeing them as a source of pleasure, a way to lift their mood, or a treat. Contrary to popular belief, these foods have been shown to have a negative effect on our mood and increase inflammation in our bodies,” Bakır said.

As eating habits change with the arrival of fall, Bakır explained the importance of different food groups in a balanced diet, including fish, walnuts, eggs, and whole grains.

“No single food prevents depression”

Changes in mood during the fall cannot be explained by nutrition alone, Bakır said, adding that diet needs to be considered as a whole. Highlighting the importance of including foods rich in omega-3 fatty acids, B vitamins, protein, fiber, and various minerals in the daily diet, Bakır emphasized that no single food can prevent or treat depression.

10 foods that support mood

Bakır listed the following 10 foods that support mental health:

1. Fish: Grilled or baked fish eaten in season provides omega-3 fatty acids, which play a role in brain function and also support immunity. Eat fish twice a week as part of a nutritionally adequate, balanced diet.
2. Eggs: A source of high-quality protein, eggs also contain B vitamins. Eat them as part of a balanced breakfast.
3. Yogurt and kefir: These foods contain protein and calcium and help add variety to the daily diet. Choose options with no added sugar.
4. Oats: Rich in fiber, oats help keep you feeling full for longer and protect against many chronic diseases.
5. Whole-grain bread, pasta, and bulgur: Whole grains contain fiber and various B vitamins. Choosing whole-grain options instead of white bread helps maintain a balanced diet.
6. Lentils, dried beans, and chickpeas: Legumes contain plant-based protein, fiber, and B vitamins, making them affordable, nutritious options.
7. Dark leafy greens, orange vegetables, onions, and garlic: Containing fiber, anti-inflammatory bioactive compounds, and various vitamins, these vegetables support immunity.
8. Orange and red fruits: Seasonal fruits such as citrus fruits and pomegranates contain vitamin C, fiber, and abundant bioactive compounds. They are a good option for adding variety to fruit intake during fall and winter.
9. Nuts: Nuts such as hazelnuts, almonds, and walnuts contain magnesium, vitamin E, and healthy fats. Moderate portions, particularly as snacks between meals, are an important part of a healthy diet.

10. Fluids: Fluids, primarily water but also ayran (a yogurt drink), milk, or herbal teas, are essential for immunity and maintaining health.

Sleep, physical activity, and daylight also matter

Bakır emphasized that focusing on food alone is not enough to feel well during fall and winter. Regular sleep, physical activity, daylight exposure, and maintaining social connections are also important. Bakır recommended consulting a healthcare professional for persistent low mood, loss of interest, changes in sleep and appetite, or fatigue that affects daily life. “Supplements, especially vitamin D, should not be taken indiscriminately. A physician should assess whether they are needed,” Bakır said.