What Are the Best Foods for Depression?

Medically reviewed by Suzanne Fisher, RD

Depression is a mood disorder that can make you feel sad, sluggish, and low on energy. There are many treatments and strategies to help you feel better, but the foods you eat also play a role.

While medication and therapy are considered the mainstay options, incorporating healthy foods like leafy green vegetables, berries, tomatoes, walnuts, and salmon into your diet is an easy way to boost your mood.

This article discusses foods that can help fight depression and some that you should avoid.

13 Best Foods to Fight Depression

While no single food alone can cure depression on its own, a healthy diet may reduce symptoms. Research shows that, generally, foods that are high in nutrients like vitamins, minerals, antioxidants, proteins, and fatty acids are known to help.

Leafy Green Vegetables

Leafy greens like spinach, collard greens, and kale contain magnesium, which may help with mood. Studies show that people with depression are more likely to have low levels of magnesium. Leafy green vegetables are also rich in folate, a B vitamin that some research suggests may help depression.

Berries

Berries, like raspberries, strawberries, blueberries, and blackberries, are loaded with antioxidants, which help protect your body from cell damage. One study found that berries may have mood-enhancing effects similar to Depakote (valproic acid), an anticonvulsant medication.

Turkey

Turkey contains tryptophan, an amino acid your body uses to make the mood-regulating chemical serotonin. Studies have found people who consume tryptophan have a lower risk of developing symptoms of depression and anxiety.

Carrots

Carrots supply unique antioxidants called carotenoids, known to have anti-inflammatory effects on the body. In some studies, consuming more carotenoids has been shown to lower symptoms of depression and anxiety.

Avocado

Avocados are rich in folate, potassium, tryptophan, and vitamin K, which may help ease symptoms of depression. They also contain brain-healthy monounsaturated fatty acids, which may have an antidepressant effect.

Mushrooms

Mushrooms are rich in B vitamins and selenium. Some research suggests that a lack of these nutrients may be linked to symptoms of depression.

Tomatoes

Tomatoes are packed with antioxidants. They also contain iron, vitamin B6, and tryptophan, nutrients your brain needs to produce mood-regulating chemicals. One study found older people who ate tomatoes two to six times a week were 46% less likely to have mild or severe depression symptoms compared to those who ate tomatoes less than once a week.

Brazil Nuts

Brazil nuts are edible seeds from the Brazil nut tree. They contain many nutrients, including selenium, magnesium, potassium, zinc, calcium, and iron. The nuts also provide a compound called ellagic acid, which has antioxidant and anti-inflammatory properties. In some studies, ellagic acid has shown antidepressant effects on the brain.

Walnuts

Walnuts provide several mood-elevating nutrients, including omega-3 fatty acids, copper, iron, antioxidants, and magnesium. One study found that people who ate walnuts reported fewer symptoms of depression than those who didn’t consume the nuts.

Milk

Milk is a good source of vitamin D, which may ward off symptoms of depression. A study found that people who consumed higher amounts of low-fat milk and yogurt were less likely to develop symptoms of depression.

Coffee

Coffee contains caffeine, which could give you a quick mood lift. Some research shows caffeine may provide an antidepressant effect by increasing the turnover of several feel-good chemicals, such as serotonin, dopamine, and noradrenaline.

However, other studies have found that coffee consumption may worsen depression in people who already have a mood disorder. It's best to drink coffee only if you notice a positive effect.

Salmon

Salmon is rich in vitamin D and omega-3 fatty acids, which may help relieve symptoms of depression in people with a vitamin deficiency. American Heart Association guidelines suggest eating two servings of fish like salmon a week.

Clams and Mussels

Shellfish, such as clams and mussels, are good sources of vitamin B12. Clams are also high in tryptophan, converted to serotonin in the brain. Mussels are rich in omega-3 fatty acids, which could decrease inflammation and promote brain health.

Hydration and Depression

Staying hydrated is also important if you have depression. Studies show drinking plain water can lower the risk of depression and anxiety.

What Foods Should You Avoid If You Have Depression?

When it comes to depression and food, it's not just what you eat. It's also about what you don't eat. Generally, you should stay away from foods that are processed, sugary, or fried.

Junk Food

Junk foods are high in calories and low in nutrients. Studies suggest eating a lot of junk foods, especially those that contain artificial sweeteners, may increase the risk of depression. Other research has shown refined foods, such as white bread and soda, may increase mood changes, fatigue, and other symptoms of depression.

Alcohol

While it’s sometimes known for relieving stress, alcohol can worsen symptoms of depression. By definition, alcohol is a depressant, which means it slows down brain activity and can change your mood. Heavy drinking can also make antidepressant medications less effective.

Summary

Many foods contain specific substances that may help ease symptoms of depression. Incorporating leafy greens, berries, tomatoes, avocadoes, mushrooms, turkey, salmon, walnuts, milk, and more foods into your diet may help boost your mood.

However, no food will cure the disease. It’s better to focus on a well-balanced, healthy diet to improve your mood. A balanced diet includes proportional amounts of fruits, vegetables, whole grains, and lean meats.

Read the original article on Verywell Health.