Major depressive disorder (or simply “depression”) is a serious mood disorder that causes persistent sadness and loss of interest in activities once enjoyed, often making it difficult for people with the condition to carry out their usual daily activities.
Besides sadness and loss of interest, common symptoms of depression include fatigue or lack of energy, appetite changes, unwanted weight gain or loss, sleep problems, concentration problems, feelings of guilt or worthlessness, or suicidal thoughts.
Treatment for depression typically includes psychotherapy (also known as “talk therapy”), medication, or a combination of the two, according to the Mayo Clinic. Some lifestyle changes, such as a more nutritious diet, may also help people with depression feel better.
“Poor nutrition plays a major role in depression,” says Deborah Serani, PsyD, psychologist and senior assistant professor at Adelphi University in Garden City, New York. “Food is like a pharmaceutical compound that affects the brain. “The more balanced your meals are, the more balanced your brain will function,” she says.
Although a healthy diet is no substitute for standard depression treatments, it can still play an important role in managing and preventing symptoms. Research shows that a diet rich in fruits and vegetables, for example, is linked to a reduced likelihood of symptoms of depression, compared to a diet rich in pro-inflammatory foods such as red, processed meats and fast food.
Although there is no specific diet recommended by treatment guidelines for people with depression, studies show that regularly including the following six foods in your diet can improve your mood if you have depression.
1. Pisces
Research shows that vitamin D deficiency is linked to depression. According to a meta-analysis of 41 studies, people who took adequate amounts of vitamin D experienced improvements in depressive symptoms. This is good news for people who love seafood: Fish (especially trout, tuna, salmon and mackerel) are rich in vitamin D.
Trout, tuna, salmon and mackerel are also rich in omega-3 fatty acids, which may be associated with depression, especially in people with omega-3 deficiencies. Regular consumption of omega-3-rich foods seems to relieve depression in people who don’t get enough of this nutrient, according to a scientific review.
Your doctor can help you determine whether you have a vitamin or nutrient deficiency and whether this is worsening your depression.
2. Lean Protein Foods
Research shows there’s power in lean protein. Lean protein is known for its physical health benefits, including stronger muscles, better heart health, and better likelihood of losing weight; but did you know that it can also help boost your mental health?
Dr. Serani says lean protein may play an important role in regulating mood. Although more research is needed on the role protein plays in treating depression, a study of nearly 18,000 U.S. adults found that dietary protein intake reduced the risk of depressive symptoms.
Serani notes that low-fat cheese and milk, eggs, chicken, turkey, fish, lean beef, low-fat Greek yogurt and beans are good sources of lean protein.
These foods are also packed with vitamin B12, according to the Mayo Clinic. “B vitamins may help protect and maintain the nervous system, including the brain, and may be found to aid overall mental health,” says Scott Lyons, PhD, a psychologist in private practice in Florida.
Vitamin B12 also plays a role in the production of brain chemicals that affect mood, and a deficiency in this important nutrient may be associated with depression, according to the Mayo Clinic.
3. Dark Leafy Greens
Here’s another reason to fill your plate with dark, leafy greens known for their heart-healthy benefits: Serani says foods like spinach and kale are excellent sources of magnesium, which can help support a healthy mood.
Low magnesium levels are common in people with depression, according to a systematic review of 12 studies. Another study showed that low magnesium intake was significantly linked to depression, especially in people under 65. The same study found that those who increased their magnesium intake had reduced depressive symptoms, especially in young adults.
4. Green Tea
Considered one of the healthiest beverages in the world, green tea comes with many potential benefits, including improving heart health, lowering cholesterol, and reducing the risks of cancer and diabetes.
Serani says some research suggests it may improve mood because it contains the amino acid L-theanine. L-theanine may have a variety of positive effects on the brain and body, including increased focus, alertness, calmness, and relaxation.
One small study showed that an additional dose of 250 milligrams (mg) of L-theanine each day for eight weeks, along with regular medications, safely reduced symptoms in people with depression.
Since this was a small study, more research is needed to confirm these findings. But overall, adding one or more cups of green tea to your day usually does little to no harm. However, be careful about the caffeine content in green tea, especially if you have heart or kidney problems. One cup of green tea contains about 28 mg of caffeine, according to the Mayo Clinic.
5. Nuts and Seeds
Nuts and seeds are not only delicious and filling, they can also improve your mood.
This is partly because nuts and seeds are rich in L-tryptophan (sometimes called simply “tryptophan”). Serani says it’s an essential amino acid that the body needs to produce serotonin, a brain chemical that plays a role in mood regulation and depression.
One small study showed that individuals who consumed high levels of tryptophan experienced significantly less depression, irritability, and anxiety than those who consumed lower levels of tryptophan.
6. Ancient Grains
Although “ancient grains” is a popular health term, this term has no official definition. The Oldways Whole Grains Council loosely defines ancient grains as grains that have remained largely unchanged over the previous several hundred years (unlike foods such as modern wheat, which have been frequently bred and replaced).
Ancient grains include whole grain foods such as spelled, barley, quinoa and buckwheat. Serani says these foods can help support mental health because they contain complex carbohydrates and have a low glycemic index (meaning they help keep blood sugar levels stable).
A large study of nearly 80,000 postmenopausal women showed that diets rich in high glycemic index foods (that is, foods known to cause a rapid rise in blood sugar, such as added sugars) may be linked to an increased risk of depression.
A much smaller study showed that participants who consumed high-glycemic diets were more likely to experience a depressed mood over time than those who consumed low-glycemic diets. But a meta-analysis showed that consuming more complex carbohydrates (such as those found in ancient grains) may reduce the severity of depressive symptoms.
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