Foods That Help Fight Depression

One factor that may contribute to depression is a person’s dietary habits, which will determine the nutrients that they consume. A 2017 studyTrusted Source found that the symptoms of people with moderate-to-severe depression improved when they received nutritional counseling sessions and ate a more healthful diet for 12 weeks. The improved diet focused on fresh and whole foods that are high in nutrients. It also limited processed refined foods, sweets, and fried food, including junk food.

Depressive symptoms, including mood and anxiety, improved enough to achieve remission criteria in more than 32% of the participants. The researchers concluded that people could help manage or improve their symptoms of depression by addressing their diet.

Milk

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It’s a good source of vitamin D. If you have very low levels of this nutrient in your body, that can sometimes cause depression. One Norwegian study found that people who took a vitamin D supplement were less depressed a year later than those who didn’t. Don’t like milk? Boost the D in your diet with enriched cereals and juices, and canned fish.

Turkey

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The traditional Thanksgiving bird has the protein building-block tryptophan, which your body uses to make serotonin. That's a brain chemical that plays a key role in depression, researchers say. In fact, some antidepressant drugs work by targeting the way your brain uses serotonin. You can get the same mood-boosting effect from chicken and soybeans.

Brazil Nuts

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This snack is rich in selenium, which helps protect your body from tiny, damaging particles called free radicals. One study found that young people who didn’t have enough of this nutrient in their diets were more likely to be depressed. The researchers couldn’t say that low selenium caused depression, though. Just one Brazil nut has almost half your daily requirement of the mineral so be careful to limit how many you eat. Other foods with this mineral include brown rice, lean beef, sunflower seeds, and seafood.

Carrots

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They’re full of beta-carotene, which you can also get from pumpkin, spinach, sweet potatoes, and cantaloupe. Studies have linked this nutrient to lower levels of depression. There’s not enough evidence to say that it can prevent the disorder, but it can’t hurt to get more in your diet.

Clams and Mussels

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These seafood favorites are a good source of B-12. Some studies say that people with low levels of the vitamin are more likely to have depression. It may be that a lack of it causes a shortage of a substance called s-adenosylmethionine (SAM), which your brain needs to process other chemicals that affect your mood. If you’re looking for other B-12 foods, try lean beef, milk, and eggs.

Coffee

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A jolt of caffeine can be a pick-me-up that helps you feel more motivated. But if you have postpartum depression or panic disorder, some studies suggest that it might make your symptoms worse. Other researchers say a cup of joe can lower your risk of getting depression, though they’re not sure why.

Leafy Greens

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They’re packed with folate, which your brain cells need to work well and which may help protect against depression. Food manufacturers in the U.S. add this vitamin, also known as B9, to enriched grains like pasta and rice. You can also get it from lentils, lima beans, and asparagus.

Salmon

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This and other fish like herring and tuna are high in polyunsaturated fats. Researchers think those can help you fight depression. One type of these fats, called omega-3 fatty acids, may help brain cells use chemicals that can affect your mood. A few small studies show that people who weren’t depressed had higher levels of omega-3s than those with the mood disorder.

Weight management

Obesity appears to raise the risk of depression.

This increased riskTrusted Source may be due to the hormonal and immunological changes that occur in people with obesity. A person who is overweight or has obesity may wish to consult their doctor or a dietitian about ways to manage their weight. The Dietary Approaches to Stop Hypertension (DASH) diet, which health authorities recommend, can help reduce blood pressure and improve overall health.

There is also evidence that it can help with weight loss and may reduce the risk of depression.

Foods to avoid

Some foods may aggravate the symptoms of depression.

Alcohol

There is a clear linkTrusted Source between alcohol and mental health problems. A person may drink as a way to cope with depression, but alcohol can aggravate or trigger new bouts of depression and anxiety. Regularly consuming large amounts of alcohol can lead to further complications, such as accidents, family issues, loss of employment, and ill health.

Even those who limit their alcohol consumption to no more than one drinkTrusted Source a day have a higher risk of some types of cancer, according to the National Cancer Institute. Poor health, in turn, can lead to further depression.

Refined foods

Convenience foods, such as fast food and junk food, can be high in calories and low in nutrients. StudiesTrusted Source have suggested that people who consume lots of fast food are more likely to have depression than those who eat mostly fresh produce. Processed foods, especially those high in sugar and refined carbs, may contribute to a higher risk of depression. When a person eats refined carbs, the body’s energy levels increase rapidly but then crash. A bar of chocolate may give an instant boost, but a rapid low can follow.

It is best to opt for fresh, nutrient dense, whole foods that provide a steady source of energy over time.

Processed oils

Refined and saturated fats can triggerTrusted Source inflammation, and they may also impair brain function and worsen the symptoms of depression.

Fats to avoid include:

• trans fats, which are present in many processed foods

• fats in red and processed meats

• safflower and corn oil, which are high in omega-6 fatty acids

Learn more here about healthful and unhealthful fats.

Diet may play a role in depression. Following a diet that is low in processed foods and provides plenty of fresh, plant-based foods and healthful fats may help improve symptoms.

Other tips that may help include:

• getting at least 150 minutesTrusted Source of physical exercise each week

• spending time outdoors

• avoiding the use of alcohol and other substances

• getting 7–8 hours of sleep in every 24 hours

A doctor can often recommend suitable treatments to help people manage the symptoms of depression, and these may include adopting a more healthful diet.