Beat the Winter Blues: Foods, Vitamins and Supplements That Can Help Battle SAD

As the days grow shorter and the light fades, many people across the UK find their mood dipping along with the temperature. 

Seasonal Affective Disorder (SAD), sometimes called “winter depression”, affects thousands each year, bringing feelings of fatigue, sadness, low motivation and sleep disturbances.

The good news? Your diet can play a major role in supporting your mood and mental well-being through the darker months.

Here are some foods, vitamins and supplements that can help you fight back against SAD and keep your spirits bright this winter.

1. Vitamin D — The Sunshine Vitamin

When sunlight becomes scarce, our bodies produce less vitamin D — an essential nutrient for mental health, immunity and energy. Low levels of vitamin D are linked to depression and fatigue, both common symptoms of SAD.

Best sources:

Oily fish such as salmon, sardines and mackerel

Fortified foods like breakfast cereals, plant-based milks and margarine

Eggs and red meat

Supplement tip:

Public Health England recommends that adults consider taking a daily supplement of 10 micrograms (400 IU) of vitamin D during autumn and winter.

2. B Vitamins — Energy and Brain Boosters

B vitamins (especially B6, B9 – folate, and B12) help regulate mood and brain function. They play a crucial role in the production of serotonin and dopamine — your brain’s “feel-good” chemicals.

Best sources:

Leafy greens (spinach, kale, broccoli)

Legumes (beans, lentils, chickpeas)

Wholegrains, eggs, poultry and fish

Fortified cereals for vegans and vegetarians

Supplement tip:

If you follow a plant-based diet, consider a B-complex supplement or B12 spray, as B12 is mainly found in animal products.

3. Omega-3 Fatty Acids — Mood Stabilisers

Omega-3 fatty acids have been widely studied for their role in supporting brain health and reducing inflammation. They may help balance mood swings and improve mental clarity during the winter months.

Best sources:

Salmon, mackerel, trout, sardines and herring

Walnuts, chia seeds and flaxseeds (for plant-based omega-3s)

Supplement tip:

If you rarely eat oily fish, a fish oil or algae-based omega-3 supplement can help ensure you’re getting enough EPA and DHA — the key fatty acids linked to mental well-being.

4. Vitamin C — Stress and Immunity Support

Cold, dark months can take a toll on both mood and immunity. Vitamin C helps the body manage stress by regulating cortisol levels and keeping your immune system in top shape.

Best sources:

Citrus fruits, kiwi, and berries

Peppers, tomatoes and Brussels sprouts

A daily hit of fresh fruit or a warm mug of hot water with lemon can do wonders for both mood and immunity.

5. Magnesium — The Calm Mineral

Magnesium helps to regulate mood, ease muscle tension and improve sleep quality — all of which can help reduce SAD symptoms.

Best sources:

Nuts and seeds (especially pumpkin and sunflower seeds)

Dark chocolate (choose 70% or higher)

Wholegrains and leafy greens

Supplement tip:

A magnesium glycinate or citrate supplement can help if your diet is low in magnesium — and may support more restful sleep too.

6. Tryptophan-Rich Foods — Serotonin Support

Tryptophan is an amino acid the body uses to produce serotonin, the neurotransmitter that helps regulate mood, sleep and appetite.

Best sources:

Turkey, chicken, eggs and dairy

Soya products, nuts, seeds and oats

Pairing tryptophan-rich foods with healthy carbs (like brown rice or wholegrain bread) can help your body absorb it more effectively.

7. Stay Hydrated

It’s easy to forget water when it’s cold outside, but dehydration can make fatigue and low mood worse. Herbal teas, warm lemon water, and soups all count towards your fluid intake.

Final Thoughts on SAD

While diet and supplements can support your body and mind during the darker months, they’re not a cure-all. If you suspect you have Seasonal Affective Disorder, speak to your GP about other treatment options, such as light therapy or talking therapies.

Combining a balanced diet rich in these nutrients with regular exercise, time outdoors, and self-care can help you brighten your mood and build resilience — even when the sun refuses to shine.

Helpful UK Resources

Mind: mind.org.uk

 — support and advice for anyone experiencing depression or SAD

NHS Every Mind Matters: nhs.uk/every-mind-matters

SAD Association (SADA): sada.org.uk

 — dedicated to helping people affected by Seasonal Affective Disorder

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Global innovators invited to apply for Seeding The Future Global Food System Challenge

Global innovators are invited to apply for the Seeding The Future Global Food System Challenge (GFSC), hosted by Welthungerhilfe (WHH) and funded by the Seeding The Future Foundation (STF). 

The Challenge seeks high potential, scalable ideas that can transform food systems globally to be more nutritious, sustainable, and equitable, particularly in the Global South.

Scientists, entrepreneurs, civil society groups, research institutions, start-ups, and social enterprises can submit innovations ranging from prototypes to proven concepts. A total of up to $1 million USD will be awarded:

Seed Grants: 8 awards of $25,000 each for early-stage innovations with strong impact potential.

Growth Grants: 3 awards of $100,000 each for promising, economically viable innovations.

Seeding The Future Grand Prizes: 2 awards of $250,000 each for proven innovations with transformative impact potential.

Becoming part of a Global Innovation Network

Semi-finalists and above will be eligible to join the STF Global Food System Innovation Database and Network, an interactive platform featuring over 650 high-impact innovations. This database, powered by WHH, serves as a trusted resource for policymakers, investors and practitioners working toward the UN Sustainable Development Goals.

As part of the FAO Science and Innovation Week and World Food Forum in Rome, STF and WHH will announce the opening of the Challenge.

Submission Details

Applications are open from today, October 15 to December 15, 2025, at www.welthungerhilfe.org/global-food-system-challenge.

FACTFILE:

Seeding The Future Foundation

STF is a private nonprofit dedicated to ensuring equitable access to safe, nutritious, affordable, and trusted food. It supports innovations that transform food systems and benefit both people and planet. More at www.seedingthefuture.org.

About Welthungerhilfe

WHH is one of Germany’s largest private aid organisations, striving for a world without hunger since 1962. More at www.welthungerhilfe.org.

Celebrating the International Day of Rural Women – 15th October

Every year on 15th October, the world comes together to celebrate the International Day of Rural Women, a day dedicated to recognising the vital role women play in sustaining rural communities, supporting food systems, and driving local economies. 

From farmers and fishers to entrepreneurs and carers, rural women are the backbone of countless communities, often working tirelessly with limited resources and recognition.

Why This Day Matters

Established by the United Nations in 2007, the International Day of Rural Women highlights the contributions of women who live and work outside urban centres — often in environments where access to education, healthcare, technology, and financial services is limited. 

Despite these challenges, rural women produce much of the world’s food, preserve traditional knowledge, and form the heart of family and community life.

In the UK, women are increasingly taking leadership roles in farming and rural business. According to the Department for Environment, Food and Rural Affairs (DEFRA), nearly a third of all farm owners and managers are now women, and the number continues to rise.

Many are also branching out into farm diversification, creating rural tourism ventures, artisan food brands, and sustainable crafts that help keep local economies alive.

The Hidden Strength of Rural Women

Across the globe, rural women face unique challenges, from unstable markets to unequal access to land ownership and financing. Yet, their resilience is remarkable.

Consider the women who run family farms while raising children, manage small-scale food businesses from home kitchens, or volunteer in local community hubs. 

These women are innovators, educators, and caretakers. They’re finding creative ways to make rural life sustainable and vibrant, from embracing regenerative agriculture to leading local green energy initiatives.

Empowering Rural Women

Empowerment comes through access, to education, healthcare, digital connectivity, and fair markets. By supporting rural women, we’re not just investing in individuals, we’re strengthening entire communities.

Here are a few simple ways to make a difference:

Buy local – Support women-led farms, bakeries, and artisan producers.

Share their stories – Use social media to highlight rural women making an impact.

Encourage education – Support charities that provide training and scholarships for rural women and girls.

Advocate for fair policy – Encourage fair land ownership laws and access to financial services for women in rural areas.

A Future Built on Equality

The theme of this year’s International Day of Rural Women (2025) is “Rural Women: Building Sustainable Futures” a powerful reminder that gender equality is key to achieving food security, environmental resilience, and rural prosperity.

By recognising and supporting rural women, we’re celebrating more than their contributions — we’re helping to build a fairer, greener, and more inclusive world.

Learn more and get involved:

United Nations – International Day of Rural Women https://www.un.org/en/observances/rural-women-day

UK Women in Farming and Agriculture https://www.nfuonline.com

The Prince’s Countryside Fund https://www.princescountrysidefund.org.uk

Celebrating National Cheese Toastie Day – 27th October

When the days start to turn chilly and the nights are drawing in, there’s one simple comfort food that never fails to warm the heart, the humble cheese toastie. 

And what better excuse to indulge in one (or several) than National Cheese Toastie Day, celebrated every year on 27th October?

A National Treasure in Bread and Cheese Form

The cheese toastie has earned its place as a true British classic. Crispy on the outside, gooey in the middle, and endlessly adaptable, it’s the sort of snack that feels equally at home as a quick lunch, a late-night bite, or a nostalgic comfort meal on a rainy day.

Whether you call it a cheese toastie, a grilled cheese, or simply “the best sandwich ever,” there’s no denying its magic. The beauty lies in its simplicity — bread, butter, cheese — but within those three ingredients lies an infinite number of delicious possibilities.

The Perfect Cheese Toastie

Everyone has their own “perfect toastie” method, but here’s a tried-and-true approach to guarantee golden success:

Ingredients:

Two slices of good-quality bread (sourdough, bloomer or granary all work brilliantly)

Butter or mayonnaise for spreading

A generous handful of grated cheese (a mix of mature Cheddar and mozzarella gives both flavour and stretch)

Optional extras: a slice of tomato, caramelised onion chutney, or a dab of English mustard

Method:

Butter the bread – on the outside for that glorious golden crust.

Pile on the cheese – don’t skimp; this is the star of the show.

Add your extras if you fancy – chutney and onion are perfect partners.

Grill or toast in a sandwich press or frying pan until both sides are crisp and the cheese is oozing.

Slice and serve – ideally with a steaming mug of tea or a bowl of tomato soup.

Toasties Around the UK

While the classic cheese toastie reigns supreme, regional variations add a bit of fun to the mix. In Wales, you might find a toastie inspired by Welsh rarebit, with mustard and ale in the cheese sauce. In Scotland, cafés often serve toasties with Branston pickle or haggis, while some Cornish cafés pair them with local cheeses and chutneys made from apples or onions grown nearby.

Fun Ways to Celebrate

Here are a few ways to mark National Cheese Toastie Day this year:

Host a “toastie-off” with friends or family – who can create the most inventive combo?

Visit your local café and try their signature version.

Experiment at home with unexpected fillings – think brie and cranberry, cheddar and chilli jam, or stilton and pear.

Share your creation online using #NationalCheeseToastieDay and show the world your melty masterpiece.

The Final Cheesy Word

There’s something wonderfully nostalgic about a cheese toastie – that first bite of bubbling cheese between buttery, golden bread never fails to bring a smile. 

On 27th October, join the nation in raising your sandwich press to celebrate one of the simplest yet most satisfying comfort foods ever created.

Because sometimes, happiness really is just melted cheese between two slices of bread.

Whilst France has it's croque-monsieur which first appeared on a café menu in Paris in 1910, toasted cheese sandwiches in Britain date back to at least medieval times, when Welsh Rabbit became widespread. Apparently the name originated with the word rarebitten, meaning to nibble or bite something. An ideal way to consume a cheese toasty!   

And let us not forget it's cousin, cheese on toast!

Jameson Stocks Teams Up with Chilli No. 5 for a Red-Hot Collaboration

Famed Chilli No. 5 brand is welcoming Michelin-starred British chef Jameson Stocks to its development kitchen and production facilities in the South of France for an exciting new collaboration set to ignite taste buds all over the globe.

Recognised by GQ magazine as one of the world's best chefs and a style icon and standout of his generation, Jameson Stocks makes Michelin-quality dishes accessible to home cooks. 

Renowned for creating multi-award-winning sauces inspired by global flavours, Chilli No. 5 has launched a creative collaboration with Chef Stocks.  

The exciting collab will see Chef Stocks develop two exclusive new sauces celebrating his home countries of South Africa and Australia launching in October. 

To launch the partnership Chef Stocks has hand-picked his four personal favourites from the Chilli No. 5 range: White Truffle, Sriracha Cha Cha Cha, Pure No. 5 and Perfect Piri Piri to create Jameson's Signature Selection  Co-branded as a Chilli No. 5 x  Jameson Stocks limited-edition collection, each sauce includes a personal recipe from Chef Stocks, a hand-signed card, individually numbered packaging, and access to an exclusive behind-the-scenes video, transforming it from a sauce set into a true culinary keepsake.

The collaboration reflects the shared values of Chilli No. 5 and Chef Stocks: sourcing the finest natural ingredients from trusted farmers and small local producers, and crafting bold, international flavours for gourmands and world travellers alike. With Chilli No. 5 already the proud recipient of 30 Great Taste Awards, this partnership highlights a mutual pursuit of excellence and authenticity.

“Chilli No. 5 is about flavour, health, and passion,” Chef Stocks told That's Food and Drink. “These sauces are crafted with the same respect for ingredients I look for in my kitchens, from truffles sourced in Alba to chillies grown with care by trusted farmers. That's why I'm proud to put my name to this selection.”

Rumble Romagnoli, Founder of Chilli No. 5, added: “We love Jameson - everything about him: where he has come from, his brand, and most importantly, his incredible talent for flavour. We are pioneering flavour and health in sauce, and Jameson is the perfect ambassador for that. Watch this sauce.”=

Jameson's Signature Selection:

White Truffle – Infused with fresh, award-winning Alba white truffles for a refined, luxe twist on heat. 

With a rich mushroom base and the delicate taste of truffle, it pairs beautifully with risotto, pasta, veal, beef, chicken, and even pizza. Best suited to dishes with subtle flavours, this sauce brings depth, luxury, and a refined heat that elevates every bite.

Link to buy: Jameson Stocks' Favourite | White Truffle Hot Sauce by Chilli No. 5

Cost: £30.00

Sriracha Cha Cha Cha – A bold, modern Sriracha, vegan, superfood-boosted, and deliciously fiery.

This garlicky, tangy, and fiery sriracha is delicious with any dish: drizzle it over BBQ, fried chicken, burgers, or roast meats, or splash it onto pizza, noodles, and tacos. It also works beautifully with seafood, prawns, and oysters, bringing a zingy kick that keeps you coming back for more.

Cost: £20.00

Perfect Piri Piri – Smoky, citrus-bright vegan Piri Piri. 100 % natural, gluten-free, and utterly crave-worthy.

Piri Piri hot pepper sauce is delicious with any meat dish. BBQ, fried, burger or roast chicken. Piri Piri hot sauce works well with big prawns, seafood and oysters.

Cost: £20.00

Pure No. 5 – The hottest of the Chilli No. 5 sauces, a fearless blend of Reaper, Scorpion, Habanero, Ghost and the exclusive No. 5 chilli

This is heat with heritage: rich, smooth, smoky, and sharp. It hits fast, builds deep, and lingers long. Perfect for meat, fish, veggies, pizza, or even eggs in the morning

Cost: £25.00

https://chilli-no5.com/category/jameson-stocks-signature-sauces

Supporting Women Through Menopause: The Best Foods, Supplements and Vitamins for Balance and Wellbeing

Menopause is a natural part of life, yet it can be a time of real physical and emotional change. 

As hormone levels shift, many women experience hot flushes, night sweats, weight changes, fatigue, and low mood. 

While every woman’s experience is different, the good news is that the foods you eat, and the nutrients you choose, can play a huge role in easing symptoms and supporting your wellbeing.

Here’s how good nutrition and carefully chosen supplements can help you through this important stage of life.

Foods That Help Support You Through Menopause

1. Phytoestrogen-rich foods

Plant oestrogens, or phytoestrogens, are compounds found in certain foods that mimic the effects of natural oestrogen in the body — gently helping to restore hormonal balance.

Soy products such as tofu, miso and edamame

Flaxseeds and sesame seeds

Chickpeas, lentils and other pulses

Tip: Try adding toasted sesame seeds to stir-fries or sprinkle ground flaxseed into breakfast porridge for an easy daily boost.

2. Omega-3 fatty acids

Omega-3s are known for supporting heart and brain health — both of which can be affected during menopause — and they can also help reduce inflammation.

Oily fish like salmon, sardines and mackerel

Plant-based options such as walnuts, chia seeds and flaxseeds

Food idea: A smoked mackerel and beetroot salad or a chia pudding with almond milk and berries makes a delicious omega-3-rich meal.

3. Calcium and magnesium-rich foods

As oestrogen levels decline, bone density can drop. Foods high in calcium and magnesium help protect bones and support muscle and nerve function.

Yoghurt, milk and cheese

Leafy greens such as kale, spinach and broccoli

Almonds and fortified plant milks

Food idea: A handful of almonds or a bowl of Greek yoghurt with fruit makes a great menopause-friendly snack.

4. Vitamin D-rich foods

Vitamin D helps your body absorb calcium, keeping your bones strong.

Oily fish, egg yolks, and fortified cereals

A few minutes of daily sunlight also helps boost natural vitamin D levels — though the UK’s darker months often mean supplementation is needed.

5. Whole, hydrating foods

Hot flushes and bloating can be made worse by dehydration.

Fresh fruits such as watermelon, cucumber and oranges

Whole grains to stabilise blood sugar and energy levels

Try: Replacing refined carbs with oats, brown rice and wholegrain bread for longer-lasting energy.

Supplements and Vitamins That Can Help

Diet comes first, but sometimes it’s hard to get everything you need through food alone. Here are the key supplements that may support you through menopause (always check with your GP first).

1. Vitamin D

Supports bone and immune health. In the UK, the NHS recommends a 10 microgram (400 IU) supplement daily, particularly in autumn and winter.

2. Calcium

If your diet is low in dairy or fortified alternatives, consider a calcium supplement (often combined with vitamin D for better absorption).

3. Magnesium

Helps with relaxation, sleep and mood balance. Magnesium glycinate or citrate forms are well absorbed and gentle on the stomach.

4. B-complex vitamins

Support energy production, mood and hormone balance. Vitamin B6 in particular can help with mood swings and irritability.

5. Omega-3 (fish oil or algae oil)

A good choice if you don’t eat oily fish regularly.

6. Herbal supplements (check with a GP before use)

Black cohosh – may ease hot flushes

Red clover – provides natural phytoestrogens

Sage – may reduce night sweats

Evening primrose oil – supports skin and hormonal balance

Lifestyle Habits That Make a Difference

Stay hydrated – aim for 1.5–2 litres of water daily.

Exercise regularly – walking, yoga and Pilates are especially helpful.

Reduce caffeine and alcohol – both can trigger hot flushes and disturb sleep.

Eat balanced meals – avoid skipping meals to keep blood sugar and mood steady.

Prioritise sleep – rest is vital for hormone balance and recovery.

Useful Resources

For more menopause support and information, visit:

NHS Menopause Overview: www.nhs.uk/conditions/menopause

The British Menopause Society: thebms.org.uk

Women’s Health Concern (the patient arm of the BMS): www.womens-health-concern.org

NHS Vitamin D Guidance: www.nhs.uk/vitamins/vitamin-d

In Summary

Menopause isn’t just a hormonal transition, it’s a new life stage where nourishment becomes more important than ever. By focusing on whole, nutrient-dense foods, supporting your diet with essential vitamins and minerals, and making small, positive lifestyle adjustments, you can navigate this change with confidence and vitality.

Food really can be a powerful ally — supporting your body naturally.

Strong Roots Pumpkin & Spinach Burgers. Our Opinion? Absolutely Delicious!

Every bite of the Strong Roots Spinach and Pumpkin Burger packs some serious crunch from the hearty, earthy burger, paired perfectly with layers of cool, refreshing cucumber ribbons and a generous dollop of creamy minty mayo. 

SERVES: 2

PREP TIME: 5 mins

COOK TIME: 12 mins

Ingredients:

    • ½ cucumber

    • 2tbs vinaigrette 

    • 3-4 tbs mayo

    • 1 lemon

    • 1 bag of rocket leaves

    • 2 seeded burger buns

    • Bunch of mint leaves

Method:

    • Pop your Strong Roots Spinach and Pumpkin burgers into your air fryer for 10-12 minutes.

    • While those are cooking, use a peeler to make cucumber ribbons.

    • Place the ribbons in a bowl and add two tablespoons of vinaigrette and give a little toss around and set aside.

    • Next chop eight mint leaves, and set aside in another bowl.

    • Add the mayo and squeeze of lemon to the second bowl of mint leaves and give it a quick mix to combine.

    • Once the burgers are ready it’s time to build your burgers.  Slice the buns, put a dollop of the minty mayo on each half, place rocket leaves on the bottom, followed by the Strong Roots Pumpkin & Spinach burgers and then top it with the cucumber ribbons and the bun lid.

My wife and I love these burgers, they are absolutely delicious, have excellent mouthfeel and are great for people who are vegans or who just want a change from their usual beef burgers.

We feel they'll make a great item for your freezer if someone in your family decides to go vegan just in time for Christmas (yes, it does happen!) or if you have to cater for an unexpected but welcome guest for Christmas who happens to be a vegan.

Available in: Morrison, Ocado, Sainsbury's and Waitrose from £3.30 RRP.

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