January can often feel like a challenge. The festive buzz is over, the days are short and cold, and many of us are struggling to find energy and motivation. But did you know that what you eat can make a real difference to your mood? Science shows a strong connection between food, gut health and brain chemistry, so choosing the right ingredients can help lift your spirits, support energy levels, and keep you feeling balanced through these January weeks.

1. Leafy Greens – Spinach, Kale, etc.

Leafy greens are packed with vitamins, minerals and antioxidants. Nutrients such as magnesium and folate play key roles in regulating neurotransmitters linked to mood and brain health. They also help reduce oxidative stress — a factor associated with low mood and fatigue.

How to enjoy: Add spinach to soups and stews, stir kale into pasta sauces, or whip up a warming greens smoothie.

2. Bananas

Bananas are rich in vitamin B6, which your body uses to make serotonin — often called the “happy hormone.” They also provide sustained energy thanks to complex carbohydrates and fibre, helping avoid energy slumps that can affect mood.

How to enjoy: Slice on porridge, blend into smoothies, or mash into banana pancakes on lazy weekends.

3. Oily Fish – Salmon, Sardines & Mackerel

Cold-water fish are among the best sources of omega-3 fatty acids (EPA and DHA), which have been linked to improved mood and reduced risk of depression in research studies.

How to enjoy: Grill salmon with lemon and herbs, add sardines to a winter salad, or bake mackerel fillets with root veg.

4. Dark Chocolate

Dark chocolate (70% cocoa or higher) contains flavonoids and antioxidants that may help boost mood by increasing blood flow to the brain and supporting feel-good neurotransmitters. Enjoy mindfully in small portions.

How to enjoy: A square after lunch or mixed into homemade granola!

5. Wholegrains & Oats

Complex carbohydrates — found in oats, wholegrain bread and brown rice — help stabilise blood sugar and support serotonin production in the brain. A steady release of energy helps keep irritation and fatigue at bay.

How to enjoy: Start with a bowl of warming porridge topped with fruit and seeds, or choose wholegrain toast at breakfast.

6. Avocado

Avocados are rich in healthy fats and B vitamins — essential for brain health and mood regulation. Their monounsaturated fats also help keep you feeling full and steady energy throughout the day.

How to enjoy: Smash on toast with cracked black pepper, or add slices to winter grain bowls.

7. Fermented Foods — Gut + Brain Support

Fermented foods like kefir, yoghurt, sauerkraut and kombucha contain probiotics that nourish your gut microbiome — the “second brain” that plays an important role in mood and mental clarity.

How to enjoy: Stir live yogurt into breakfast, add sauerkraut to a sausage and mash, or sip unsweetened kombucha.

8. Nuts & Seeds — Quick Mood Boosts

Walnuts, almonds, pumpkin seeds and chia seeds offer omega-3s, zinc and magnesium — nutrients linked to brain health and emotional wellbeing. They also provide satisfying crunch and texture to meals.

How to enjoy: Sprinkle over salads, yoghurt or porridge, or snack on a handful between meals.

9. Water

Even mild dehydration can negatively impact cognition and mood. Staying well-hydrated helps delivery of nutrients and hormones, supports energy levels, and prevents the irritability that comes with dehydration.

How to enjoy: Start and end the day with a large glass and carry a reusable bottle!

 Final Tips for January Wellbeing

• Balance your meals with protein, healthy fats and slow-release carbs to keep blood sugar stable.
• Avoid heavy alcohol, which can disrupt sleep and lower serotonin.
• Move a little daily, even brisk walks in daylight can complement healthy eating for mood support.