by Major depressive disorder (or simply “depression”) is a serious mood disorder that causes persistent sadness and loss of interest in activities that are enjoyed, often making it difficult for people with the condition to carry out their normal daily activities. to do.
Along with sadness and loss of interest, common symptoms of depression include fatigue or lack of energy, changes in appetite, unintentional weight gain or loss, sleep problems, concentration problems, feelings of guilt or worthlessness, or suicidal thoughts.
Treatment for depression usually includes psychotherapy (aka “talk therapy”), medication, or a combination of both, according to the Mayo Clinic. Certain lifestyle changes, such as a more nutritious diet, can also help people with depression feel better.
“Poor nutrition plays a significant role in depression,” says Deborah Serani, PsyD, a 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 be,” she says.
Although a healthy diet is not a 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 depression symptoms compared to diets high in pro-inflammatory foods such as red and processed meat and fast food.
Although there is no specific diet that recommends treatment guidelines for people with depression, studies suggest that regularly incorporating the following six foods into your diet can boost your mood if you have the condition.
1. Fish
Research shows that vitamin D deficiency is linked to depression. People who receive adequate amounts of vitamin D improved their depressive symptoms, according to a meta-analysis of 41 studies. That’s good news for seafood lovers: 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 also be linked to depression especially among people with omega-3 deficiencies. People who don’t regularly consume enough of this nutrient seem to reduce depression, according to one scientific review.
Your doctor can help you determine whether you have a vitamin or nutrient deficiency—and whether that may be making your depression worse.
2. Lean Protein Foods
Lean protein has power, research shows. Lean protein is known for physical health benefits including stronger muscles, better heart health and an improved chance of weight loss – but did you know it can help boost your mental health too?
Lean protein can play an important role in mood regulation, says Dr Serani. Although more research is needed on the role of protein in the management of depression, a study of nearly 18,000 adults in the US found that dietary protein intake reduced the risk of depressive symptoms.
Low-fat cheese and milk, eggs, chicken, turkey, fish, lean beef, low-fat Greek yogurt, and beans are good sources of lean protein, according to Serani.
These foods are also packed with vitamin B12, according to the Mayo Clinic. “B vitamins can help protect and maintain the nervous system, including the brain, and can be found to help with 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
Yet another reason to fill your plate with dark, leafy greens, known for their heart-healthy benefits: Foods like spinach and collard greens are great sources of magnesium, which can help promote a healthy mood, Serani says. .
Low magnesium levels are common among people with depression, according to a systematic review of 12 studies. Another study showed that low magnesium intake was strongly linked to depression, especially in people under 65.front of which people who increased their magnesium intake increased their depressive symptoms decreased. younger adult.
4. Green Tea
Widely considered one of the healthiest beverages in the world, green tea has many potential benefits, including improved heart health, lower cholesterol, and reduced risks of cancer and diabetes.
Some research suggests it may boost mood because it contains the amino acid L-theanine, says Serani. L-theanine can 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 their usual medication safely reduced symptoms in people with depression.
As this was a small study, more research is needed to confirm these findings. But in general, there is usually little harm in adding one or a few cups of green tea to your day. However, be aware of the caffeine content in green tea, especially if you have heart or kidney problems. One cup of green tea has about 28 mg of caffeine, according to the Mayo Clinic.
5. Nuts and Seeds
Nuts and seeds are not only tasty and satiating, but they can improve your mood, too.
That’s partly because nuts and seeds are rich in L-tryptophan (sometimes referred to as “tryptophan”). It’s an essential amino acid that the body needs to make serotonin, a brain chemical involved in mood regulation and that plays a key role in depression, says Serani.
One small study showed that people who ate high levels of tryptophan had significantly less depression, irritability and anxiety than those who ate lower levels of it.
6. Ancient Grains
Although “ancient grains” is a common health word, there is no official definition of the term. The Oldways Whole Grains Council loosely defines ancient grains as grains that haven’t changed much in the past few hundred years (except for foods like modern wheat, which are often bred and modified).
Ancient grains include whole grain foods such as spelt, barley, quinoa and buckwheat. These foods can help support mental health because they contain complex carbohydrates and have a low glycemic index (meaning they help maintain a stable blood sugar level), says Serani.
A large study of almost 80,000 post-menopausal women showed that diets rich in high-glycemic foods (meaning foods that cause a rapid rise in blood sugar, such as added sugars) may be linked to an increased risk of depression.
Another much smaller study showed that participants who ate high-glycemic diets were more likely to experience depressed mood over time than those who ate low-glycemic diets. But a meta-analysis showed that eating more complex carbs (such as those found in ancient grains) may reduce the severity of depressive symptoms.
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