What to Eat and What to Avoid?

Depression is a mood disorder that can leave you feeling sad, sluggish, and low in 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 basic options, incorporating healthy foods like green leafy vegetables, fruits, tomatoes, walnuts, and salmon into your diet is an easy way to improve your mood.

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

13 Best Foods to Fight Depression

While no food alone can cure depression, a healthy diet can reduce symptoms. Research shows that, in general, foods rich in nutrients such as vitamins, minerals, antioxidants, proteins and fatty acids are known to help.

Fibrous green vegetables

Leafy greens like spinach, kale, and kale contain magnesium, which can help your mood. Research shows that people with depression are more likely to have low magnesium levels. Leafy greens are also rich in folate, a B vitamin that some research suggests may help depression.

Fruits

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

Türkiye

Includes Türkiye tryptophanIt is an amino acid that your body uses to make the mood-regulating chemical serotonin. Studies have found that people who consume tryptophan have a lower risk of developing symptoms of depression and anxiety.

carrots

Carrots provide unique antioxidants called carotenoids, which are known to have anti-inflammatory effects in the body. Consuming more carotenoids has been shown in some studies to reduce symptoms of depression and anxiety.

Avocado

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

Mushrooms

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

Tomatoes

Tomatoes are full of antioxidants. They also contain iron, vitamin B6, and tryptophan, which are nutrients your brain needs to produce mood-regulating chemicals. One study found that older people who ate tomatoes two to six times a week were 46% less likely to have symptoms of mild or severe depression than 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 such as selenium, magnesium, potassium, zinc, calcium and iron. Hazelnuts also provide a compound called ellagic acid, which has antioxidant and anti-inflammatory properties. Some studies have shown that ellagic acid has antidepressant effects on the brain.

Walnut

Walnuts provide a variety of mood-boosting 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 did not consume walnuts.

Milk

Milk is a good source of vitamin D, which can prevent symptoms of depression. One study found that people who consumed larger amounts of low-fat milk and yogurt were less likely to develop symptoms of depression.

Coffee

Coffee contains caffeine, which can quickly improve your mood. Some research shows that caffeine may provide antidepressant effects by increasing the turnover of certain feel-good chemicals such as serotonin, dopamine and noradrenaline.

But other studies have found that coffee consumption may worsen depression in people who already have mood disorders. It is best to drink coffee only when 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 vitamin deficiencies. American Heart Association guidelines recommend eating two servings of salmon per week.

Oysters and Mussels

Shellfish such as oysters and mussels are a good source of vitamin B12. Oysters are also rich in tryptophan, which is converted into serotonin in the brain. Mussels are rich in omega-3 fatty acids, which can reduce inflammation and improve brain health.

What Foods Should You Avoid If You’re Depressed?

When it comes to depression and food, it’s not just about what you eat. It’s also about what you don’t eat. In general, you should stay away from processed, sugary and fried foods.

Junk food

Junk food is high in calories and low in nutritional value. Research suggests that eating too much junk food, especially those containing artificial sweeteners, may increase the risk of depression. Other research has shown that refined foods like white bread and soda can increase mood swings, fatigue, and other symptoms of depression.

Alcohol

Although it is known to sometimes relieve stress, alcohol can worsen symptoms of depression. By definition, alcohol is a depressant, meaning it slows down brain activity and can alter your mood. Binge drinking can also reduce the effectiveness of antidepressant medications.

Summary

Many foods contain specific substances that can help relieve symptoms of depression. Including leafy greens, berries, tomatoes, avocados, mushrooms, turkey, salmon, walnuts, milk and more foods in your diet can help improve your mood.

But no food cures the disease. To improve your mood, it is better to focus on a balanced and healthy diet. A balanced diet includes proportionate amounts of fruits, vegetables, whole grains and lean meats.