If you’re struggling with depression, eating better can help. While diet is not a replacement for traditional depression treatments, it can be an important complement to your treatment plan.
Fish is a great source of omega-3 fats, including docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Leafy green vegetables are high in folate, and beans, such as garbanzos or pinto, are high in folate and protein.
1. Fatty Fish
Studies show that eating fatty fish such as salmon, mackerel, trout, and sardines can help improve depression symptoms. Fatty fish are rich in omega-3 fatty acids, which are critical to brain function and may be involved in the production of mood-boosting serotonin.
Lean meats, low-fat dairy, beans and peas, and nuts (such as brazil, walnuts, and almonds) are great protein sources that contain mood-balancing amino acids, such as tryptophan, B vitamins, folic acid, potassium, zinc, and magnesium. Try to include a source of protein at every meal and snack.
Antioxidant-rich foods, such as leafy vegetables, can help fight free radicals that are linked to depression. Try adding dark greens to your diet such as kale, Swiss chard, and spinach. You can also get antioxidants from fruits like blueberries and acai.
2. Beans
Food choices can make a significant difference in your mood. Avoiding processed foods and high-fat foods will help you avoid the extreme but temporary sugar rushes and subsequent crashes that can affect your mood.
Beans such as pinto, black and garbanzo beans are packed with folate (or folic acid), a B vitamin that plays an important role in how the brain works. Folate helps reduce homocysteine, a compound that interferes with the body’s natural production of serotonin, dopamine and other neurotransmitters that affect your mood.
Mushrooms are rich in a nutrient called ergothioneine, which lowers the oxidative stress on all cells, including those in your brain. Try mushrooms in soups, stews and salads. You can also eat them raw as a snack or add them to your favorite smoothie.
3. Vegetables
Eating fresh vegetables, particularly dark leafy greens like kale and collard greens are good for the mood. These are a great source of folate (vitamin B9) and the amino acid tryptophan, which is essential for the production of serotonin, an important neurotransmitter that helps regulate your mood.
A diet rich in vegetables and fruits is associated with reduced depression symptoms. Berries are especially beneficial, as they are high in vitamin C and phytochemicals, which help combat oxidative stress and support healthy brain function.
Beans are also a wonderful mood booster, as they contain protein and fiber. Having beans and other plant-based proteins on a regular basis can help stabilize blood sugar levels, which in turn can improve your mood. Also, fermented foods like kimchi are rich in probiotics and help increase GABA (gamma-aminobutyric acid), a chemical that helps with depression.
4. Nuts
Nuts are rich in tryptophan, magnesium, vitamin B6, and folic acid, which all have been linked to better mental health. Researchers found that people who eat nuts – especially walnuts – have a lower risk of depression. This is true even if the people are free from other known risk factors for depression, such as smoking, unhealthy eating habits, lack of physical activity, and medical conditions.
A daily serving of 30 grams of nuts, which is equal to a handful, was linked to 17 percent less risk for depression in the study based on data from UK Biobank, an online database of information about health and lifestyle of nearly 13,000 middle-aged adults. Spread them on whole grain bread, blend into smoothies, or use as a savory topping for casseroles or roasted vegetables.
5. Whole Grains
Adding whole grains to your diet can help improve your mood. The complex carbohydrates found in these foods increase the body’s production of serotonin, which makes you feel better and reduces stress. These grains also contain tryptophan, an amino acid that helps produce melatonin and promotes healthy sleep patterns.
Lean meats offer essential protein and important vitamins, including B vitamins, magnesium, zinc and iron. Leafy vegetables like kale and spinach provide vitamin C, which helps boost mood.
Folate-rich foods include garbanzo beans, which offer more than the daily recommended value of this nutrient in just a half cup serving. They are also found in brown rice, quinoa, oats and barley. Folate deficiency has been linked to depression. Folate is necessary to make certain neurotransmitters, including serotonin.
