Treatment for depression (major depressive disorder) typically includes psychotherapy (aka “talk therapy”), medication, or a combination of the two. Certain lifestyle changes, such as a more nutritious diet, may also help people with depression feel better.
“Poor nutrition plays a significant role in depression,” says Deborah Serani, PsyD, a psychologist and senior adjunct professor at Adelphi University in Garden City, New York. “Food is like a pharmaceutical compound that affects the brain. The more balanced you make your meals, the more balanced your brain functioning [will be],” she says.
Although a healthy diet isn’t a substitute for standard depression treatments, it can still play an important role in managing and preventing symptoms. Research shows that eating a diet rich in fruits and vegetables and avoiding diets high in pro-inflammatory foods like meats and fast food, for instance, is linked to a reduced likelihood of developing depressive symptoms.
While there’s no specific diet that treatment guidelines recommend for people with depression, research suggests that incorporating the following six foods into your diet regularly may boost your mood if you have the condition.
1. Fish
Research shows that vitamin D deficiency is linked to depression.
According to a research review of 41 studies, people who took vitamin D supplements in doses of 2,000 international units (IU) or more daily experienced an improvement in depressive symptoms.
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. Regular supplementation with omega-3s appears to relieve depression among people who aren’t getting enough of this nutrient, according to one research review, though more work is needed to determine optimal dosages.
Other research has found that fish consumption may be linked to a lower risk of developing depression in the first place.
Your doctor can help you determine if you have a vitamin or nutrient deficiency, and whether it may be worsening your depression.
2. Lean Protein Foods
There’s power in
lean protein, research shows. Lean protein is well-known for conferring physical health benefits, including stronger muscles, better heart health, and improved odds of weight loss — but did you know it may help boost your mental health too?
Lean protein can play an important role in regulating mood, says Dr. Serani. Although more research is needed on the role protein plays in the management of depression, one research review noted that studies have found that peptides (short chains of amino acids that are part of larger protein molecules) in soy, rice, and dairy may have antidepressant effects.
Low-fat cheese and milk, eggs, chicken, turkey, fish, lean beef, low-fat Greek yogurt, and beans are all good sources of lean protein, Serani says.
These foods, except for beans, are also packed with vitamin B12. “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 and host of the podcast
The Gently Used Human.
Vitamin B12 also plays a role in the production of brain chemicals that influence mood, and a deficiency in this important nutrient may be related to depression.
3. Dark Leafy Greens
Yet another reason to fill your plate with dark, leafy greens, which are known for their heart health benefits: Foods like spinach and collard greens are excellent sources of magnesium, which can help support a healthy mood, says Serani.
Low levels of magnesium are common among people with depression and may worsen the condition, according to one research review. Research on increased magnesium intake has shown that it may improve depression symptoms, though the degree of improvement and how consistent this effect is has varied among studies. More research is needed to confirm the findings and determine the optimal dosage of magnesium.
4. Green Tea
Widely considered one of the healthiest beverages in the world,
green tea comes with loads of potential benefits, including improved heart health, lower cholesterol, and reduced cancer, stroke, and diabetes risks.
Some research suggests that it may boost mood because it contains the amino acid L-theanine, says Serani. L-theanine can have various positive effects on the brain and body, including reduced stress and anxiety, increased cognitive function, improved concentration, and better mood.
One small study of 25 participants who received 200 milligrams of L-theanine along with the antidepressant sertraline (Zoloft) for six weeks found that they had more significant symptom improvement than a group of 25 participants taking a placebo in combination with sertraline. Both groups experienced a similar frequency of side effects.
Because it was a small study, more research is needed to confirm these findings. But in general, there’s usually little to no harm in adding one or more cups of green tea to your day. Be mindful of the caffeine content in green tea, however, especially if you have heart or kidney issues. One cup of green tea has about 30 milligrams of caffeine.
5. Nuts and Seeds
Nuts and seeds are not only delicious and satiating; they can improve your mood too.
That’s partly because nuts and seeds are rich in L-tryptophan (sometimes referred to as simply “tryptophan”). It’s an essential amino acid needed by the body to make serotonin, a brain chemical that’s involved in mood regulation and has long been believed to play a role in depression, though its level of influence is the subject of ongoing research.
Two studies have shown that individuals who regularly consume foods with tryptophan may experience less depression, though a third study didn’t find a connection between tryptophan consumption and depression. More research is needed.
6. Ancient Grains
Although “ancient grains” is a popular health buzzword, the term has no official definition. They’re generally defined as grains that have remained largely unchanged over the previous several hundred years, as opposed to foods like modern wheat, which has frequently been changed through breeding.
Ancient grains include whole-grain foods such as spelt, farro, quinoa, and millet. These foods can help support mental health because they contain complex carbohydrates and many have a low glycemic index (meaning they help maintain a stable blood sugar level), says Serani.
One study found that diets with a high glycemic load (a measure of how quickly a food raises blood sugar, and how much sugar it has per serving) increase the risk of depression, while another study found that diets containing carbohydrates with a lower glycemic index (a measure of how quickly a food raises blood sugar) have been found to reduce the risk of depression.
And one research review showed that consuming more complex carbs (like those found in ancient grains) may reduce the severity of depressive symptoms.
