Are you counting the days to spring yet? This week, I’ve been seeing some early signs it’s not far away. Daffodils poking through the soil. A red-winged blackbird singing close by. Just yesterday, we spied three robins in the yard! But the temperatures have taken another nose dive. And even though the sun is out, it’s still in the 30’s. Winter isn’t letting go yet.

As winter drags on, the blues can set in. If your mood is dipping and you can’t escape to sunny Florida, I’ve got good news for you. In your kitchen, you can find a boost to lift your spirits. Fruits, vegetables and whole grains are packed with nutrients that can improve your mood and your health.

Check Out Magnesium

Magnesium is often overlooked in our meals. But it’s so essential for energy, fighting off headaches, improving sleep health, and regulating our mood. The best sources of magnesium are found in nuts and seeds, whole grains, and leafy greens like kale, chard, and others. And don’t forget bananas, sweet potato and butternut squash. They also have decent amounts of this mood-improving mineral.

Load Up on Calcium

Calcium does more for you than build strong bones. It’s also a must for having calm and steady nerves. It can keep anxiety at bay, help you enjoy quality sleep, and even lower your blood pressure. The best sources of calcium from plant foods are leafy greens, seaweed, almonds, broccoli, figs, chia seeds, sesame seeds, some beans, fortified soy milk, soy and tofu.

Eat Your Omega 3’s

If you want a positive outlook, your brain needs to be working at its best. Omega 3 fatty acids are essential for proper brain function. You don’t need to get your omega-3 from fish; you can get a healthy amount from many plant foods. Sprinkle flax seed on your cereal or mix it in a smoothie. Add walnuts to baked goods or sprinkle them on a salad. And that salad can be filled with leafy greens. All good and easy ways to get your quota of omega 3’s.

Make Carbs Your Friend

Carbohydrates have gotten a bad rap. While simple carbs can put on extra pounds and spike your blood sugar, complex carbs are a must for good health. And plant foods give you healthy carbohydrates. They produce seratonin, the feel-good hormone in the brain. Plus they have the added perks of boosting your mood and regulating your sleep.

Here are the best sources of healthy carbs you can find in your kitchen: fruit, whole grains, beans, nuts, seeds, green and root vegetables, and legumes. Remember to get a variety of these foods in your diet and you’ll be well on your way to getting all the carbs you need for a well-balanced and upbeat mood.