This time of year can get really rough. It tends to be cold, cloudy, and gray. We’re getting sick of winter, but spring is just a little too far off. So what do we do? Hopefully you all have fun things planned to get you through the next few weeks, but did you know that your diet can also totally affect your attitude? If you’re feeling more blue than the gray, overcast skies, here is a list of foods you can make sure to include in your diet to keep you at your happiest!

*Dark Chocolate. As if I needed another excuse to eat some chocolate! Studies have shown that eating about 1.5 oz of dark chocolate every day can lower stress hormones! The antioxidants can lower your blood pressure and help you feel more relaxed- and dark chocolate even triggers the same feelings as being in love! (No wonder it’s a popular Valentine’s gift ;) ). On top of all that, dark chocolate has magnesium, which can help with irritability, fatigue and depression caused from PMS. Of course, not all dark chocolate is created equal, so to really reap the health benefits, look for brands that are 70% or higher in cocoa.

*Raw walnuts. These are another great source of magnesium, which as stated above, can help combat the feelings of depression! They are also full of alpha-linolenic acid. Low levels of ALA have been linked to inflammation, as well as lower levels of dopamine and serotonin, both of which can lead to depression- so go nuts for these nuts!

*Spinach. Another great source of magnesium, plus loads of other nutrients! Magnesium has been shown in some studies to be just as effective as antidepressants, so join Popeye and load up on this superfood!

*Mushrooms. These tasty morsels are actually a plant source of Vitamin D, which is something many of us lack in the winter months! They also contain selenium, which has been shown to help combat depression, anxiety, and fatigue. These would be great with an omelet, pasta sauce, chicken dish, steak, pizza, salads- basically, they’re super easy to incorporate into your diet!

*Fruits and Veggies! Research has shown that eating a diet with tons of fruits and veggies can give you the same euphoria as someone who gets a new job after being unemployed! Eating at least 7 servings a day can give you more energy, a sense of calm and just overall happiness :). They have so many health benefits, and a life of happiness is just an added bonus!

*Salmon. With high levels of omega-3 fatty acids, salmon is great food choice for fighting depression and many other health problems! Omega-3 fatty acids have been shown to improve your mood, so add a serving of this tasty fish with your plate full of veggies! (Salmon also has Vitamin D, so double-bonus!)

*Quinoa. This natural antidepressant has certainly been making a name for itself the past couple years, and for good reason! Packed with nutrients like zinc, magnesium, calcium, potassium, and quercetin, it’s a great food to help you fight off the winter blues!

*Probiotic foods. Things like Kefir and yogurt can have a great impact on your mental health. One study showed that people who received a probiotic supplement thought aggressive thoughts much less often, and were overall much less likely to react to things with sadness or stress- basically, they’re a great mood regulator!

Don’t let this time of year get you down! It can be depressing, but it doesn’t have to be! Keep a healthy diet, exercise regularly, and be sure to have some fun indoors while you wait for the cold weather to move on!