Seasonal affective disorder (SAD) is a type of depression that occurs at certain times of the year, usually in the winter. Symptoms include low energy, hopelessness, difficulty concentrating, and sleep problems. While traditional treatments include light therapy, talk therapy, and medications, diet can also play a role in managing SAD. Foods rich in omega-3 fatty acids, like salmon and rainbow trout, support brain health. Whole grains, such as whole-grain bread and pasta, provide a steady source of energy without causing mood swings. Dark chocolate with high cacao content offers a sweet treat with minimal sugar, helping to avoid energy crashes. Leafy greens like spinach and kale are packed with B vitamins, which are essential for brain function. Zinc-rich foods like crab, oysters, and beef can also help regulate mood. High-fiber foods, including beans, support a healthy gut microbiome, which is linked to mental health. Lastly, tea, especially green tea, contains compounds that reduce stress and improve mood. Incorporating these foods into your diet may help alleviate some symptoms of SAD.