What to Eat and What to Avoid

Depression is a mood disorder that makes 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.

Although medication and therapy are considered the main options, adding healthy foods such as green leafy vegetables, berries, tomatoes, walnuts and salmon to your diet is an easy way to boost your mood.

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

13 Best Foods to Fight Depression

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

Green Leafy Vegetables

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

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Berries, such as 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

There is Turkey tryptophan, 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 on the body. In some studies, eating more carotenoids has been shown to reduce symptoms of depression and anxiety.

Avocado

Avocados are rich in folate, potassium, tryptophan, and vitamin K, which may help relieve 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 that elderly people who ate tomatoes two to six times a week were 46% less likely to have mild or severe depressive symptoms compared to those who ate tomatoes less than once a week 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 did not eat the nuts.

Milk

Milk is a good source of vitamin D, which may prevent 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 can give you a quick mood lift. Some research shows that 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 can worsen depression in people who already have a mood disorder. It is better 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. The American Heart Association guidelines suggest that you eat two servings of fish such as salmon per week.

Clams and Mussels

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

What foods should you avoid if you are depressed?

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

Junk food

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

Alcohol

Although sometimes recognized as a stress reliever, alcohol can worsen the symptoms of depression. By definition, alcohol is a depressant, which means it slows down brain activity and can change your mood. Heavy drinking can make antidepressant medication less effective.

Summary

Many foods contain specific substances that may help relieve the 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 is best to focus on a well-balanced diet to improve your mood. A balanced diet includes proportionate amounts of fruit, vegetables, whole grains and lean meat.