Four must-try superfoods to boost your mental health as daylight wanes

As the days grow darker and fall turns to winter after daylight saving time, research shows mental health can degrade – and even lead to seasonal depression, a condition affecting some 13 million Americans.

But experts say eating more nutrient-rich fruits and vegetables known as “superfoods” can help boost both mental and physical health.

Many of these foods have qualities that benefit the brain, such as mood-regulating omega-3 fatty acids and essential vitamins and minerals like magnesium and vitamin D.

And they can be served for breakfast, lunch or dinner.

“The foods we eat not only affect our mood, but our sleep patterns and our energy levels,” Cleveland Clinic psychologist Susan Albers said in a statement. “And that can impact us throughout the entire day.”

Nothing fishy here

Salmon, trout, mackerel, sardines and other fish with omega-3 fatty acids are top of mind when it comes to mental health.

That’s because omega-3 fatty acids are healthy fats from food that regulate levels of the happy hormones dopamine and serotonin.

You just need around two servings of the fish, with portions varying based on size.

But if fish is not your jam, walnuts are also chock full of the fats. A serving of the nuts is enough to get enough omega-3s, according to UC Davis Health.

Berry good

Blueberries are a tiny powerhouse, filled with vitamins and plant chemicals that fight inflammation tied to depression.

Each cup has about a quarter of the recommended daily value for vitamin C and 4g of gut-regulating dietary fiber, according to the Mayo Clinic.

Increasing research shows that a regulated gut is tied to a regulated mind.

Plus, blueberries have a high water content, hydrating the body.

The plant chemical in blueberries, known as anthocyanins, have also been tied to reduced symptoms of depression and anxiety.

Guac-tastic

Guacamole lovers, rejoice!

Avocados are great for the brain and mental health, with 58mg of magnesium per avocado, the Cleveland Clinic says.

Magnesium supports normal nervous system function and regulates levels of the stress hormone cortisol – but many of us just don’t get enough,

The recommended daily amount is between 310-420mg for adults.

“Upping the magnesium intake in your diet can certainly make a difference,” the clinic’s registered dietitian Julia Zumpano says.

Eggcellent choice

Eggs are a source of vitamin D, the vitamin we lose in the winter with reduced sunlight, according to Henry Ford Health.

Some people with depression or anxiety – including seasonal depression – are deficient in the vitamin, studies show.

One egg has 1.24mcg of the vitamin.

That’s not a ton, but egg yolks are one of the few naturally-occurring food sources of vitamin D, according to Harvard Health.