by Major depressive disorder (or simply “depression”) is a serious mood disorder that causes persistent sadness and loss of interest in previously enjoyed activities, often making it difficult for people with this condition to carry out their usual daily activities.
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, problems sleeping, problems concentrating, feelings of guilt or worthlessness, or thoughts suicidal
Treatment for depression usually includes psychotherapy (also known as “talk therapy”), medications, 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 big role in depression,” says Deborah Serani, PsyD, psychologist and senior associate 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 functioning will be,” she says.
Although a healthy diet is not a substitute for standard treatments for depression, 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 lower likelihood of symptoms of depression compared to diets rich in pro-inflammatory foods such as red and processed meats and fast food.
While there is no specific diet that treatment guidelines recommend for people with depression, studies suggest that regularly incorporating the following six foods into your diet can improve your mood if you have the condition.
1. fish
Research shows that vitamin D deficiency is linked to depression. People who consumed sufficient amounts of vitamin D experienced improvement in depressive symptoms, according to a meta-analysis of 41 studies. That’s good news for people who love seafood: Fish, specifically 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. According to a scientific review, regular consumption of foods rich in omega-3 appears to alleviate depression among people who do not get enough of this nutrient.
Your doctor can help you determine if you have a vitamin or nutrient deficiency and if that may be making your depression worse.
2. Foods with lean proteins
Lean protein has power, research shows. Lean protein is well known for its physical health benefits, including stronger muscles, better heart health, and a greater chance of losing weight, but did you know it can also help improve your mental health?
Lean protein may play an important role in regulating mood, says Dr. Serani. Although more research is needed on the role protein plays in treating depression, a study of nearly 18,000 American adults found that dietary protein intake reduced the risk of depressive symptoms.
Low-fat cheese and milk, eggs, chicken, turkey, fish, lean meat, low-fat Greek yogurt, and beans are good sources of lean protein, Serani notes.
These foods also contain vitamin B12, according to the Mayo Clinic. “B vitamins can help protect and maintain the nervous system, including the brain, and can 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 influence mood, and a deficiency of this important nutrient may be linked to depression, according to the Mayo Clinic.
3. Dark Green Leafy Vegetables
Yet another reason to fill your plate with dark, leafy greens, known for their heart-health benefits: Foods like spinach and kale are excellent sources of magnesium, which can help maintain a healthy mood, says Serani.
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 significantly related to depression, especially in people under 65 years of age. That same study found that those who increased their magnesium intake reduced depressive symptoms, especially in younger adults.
4. Green tea
Widely considered one of the healthiest drinks in the world, green tea has many potential benefits, including better heart health, lower cholesterol, and reduced risks of cancer and diabetes.
Some research suggests it may improve mood because it contains the amino acid L-theanine, Serani says. L-theanine can have several positive effects on the brain and body, including increased concentration, alertness, calm, and relaxation.
A small study showed that an additional dose of 250 milligrams (mg) of L-theanine each day for eight weeks along with your regular medication safely reduced symptoms among people with depression.
Because this was a small study, more research is needed to confirm these findings. But in general, adding one or several cups of green tea to your day usually causes little to no harm. However, be aware of the caffeine content of 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 delicious and filling, but they can also improve your mood.
This is partly because nuts and seeds are rich in L-tryptophan (sometimes called simply “tryptophan”). It’s an essential amino acid that the body needs to produce serotonin, a brain chemical involved in mood regulation and plays a key role in depression, Serani says.
A small study showed that people who consumed high levels of tryptophan experienced significantly less depression, irritability, and anxiety than those who consumed lower levels.
6. Ancient grains
Although “ancient grains” is a popular health buzzword, the term has no official definition. The Oldways Whole Grains Council loosely defines ancient grains as grains that have remained virtually unchanged over the past several hundred years (unlike foods like modern wheat, which have been frequently improved and modified).
Ancient grains include whole foods such as spelled, barley, quinoa, and buckwheat. These foods can help improve mental health because they contain complex carbohydrates and have a low glycemic index (meaning they help maintain a stable blood sugar level), Serani says.
A large study of nearly 80,000 postmenopausal women showed that diets rich in high-glycemic foods (that is, foods known to 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 consumed high-glycemic diets were more likely to have depressed mood over time than those who consumed low-glycemic diets. But a meta-analysis showed that consuming more complex carbohydrates (such as those found in ancient grains) can reduce the severity of depressive symptoms.
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