Depression can leave you feeling exhausted, despondent, low on energy, irritable, and apathetic. It affects your mood, motivation, and even your overall health. While there is no single solution to overcoming depression, certain foods have been shown to support mental well-being and improve mood.

What we love about this list is that these foods are easy to find, affordable, and simple to incorporate into your daily diet, making it easier to support your mental health through accessible nutrition.  

Nutrition plays a powerful role in mental health by providing your body with essential nutrients needed to regulate mood, support brain function, and combat stress. While it can be easy to turn to comfort foods when feeling down, making intentional food choices can be a small but meaningful step toward feeling better.

Here are seven common foods that may help combat depression and provide a natural boost to your emotional health.

1.  Salmon 

Salmon and other oily fish, like mackerel, herring, and sardines, are excellent sources of the omega-3 fatty acids EPA and DHA. Although the exact mechanisms are not yet completely understood, research suggests these omega-3s can positively impact mood and reduce depression symptoms due to their powerful anti-inflammatory properties, which benefit the brain and mood. 

One study found a statistically significant improvement in patients with mild to moderate depression when treated with a combination of omega-3 fatty acids and an antidepressant. Another large-scale meta-analysis found that consuming about three servings of salmon per week has a beneficial effect on depression.

2. Dark leafy greens

Dark leafy greens like chard, kale, and spinach are rich in magnesium, a mineral involved in hundreds of bodily reactions, including brain signaling. Low levels of magnesium have been associated with depression and other mood disorders.

One study found that participants with mild to moderate depression experienced a significant reduction in symptoms after supplementing with magnesium for six weeks. 

3. Berries

Berries like raspberries, strawberries, and blueberries are packed with vitamins, minerals, flavanols, and antioxidants, which can help fight inflammation and boost brain health.

Polyphenols in berries also positively affect the gut microbiome, which impacts the gut-brain axis, fostering resilience against stress and depression. Recent research supports this. One example is a trial that found that consuming one cup of blueberries daily can improve mood. 

4. Tea

Evidence suggests that tea has the potential to help prevent and treat depression when used alongside other therapies. Phytochemicals in tea appear to decrease depressive symptoms and improve mood. 

One study found that matcha tea can help to lower cortisol levels, reducing overall stress. Elevated cortisol levels are often linked to depression. A review also highlighted that all common teas, especially matcha, are rich in l-theanine and polyphenols, which are key in reducing depressive symptoms.  

5. Eggs 

Eggs, particularly the yolks, are a good source of protein and nutrients that may reduce depression risk and symptoms. A six-year cohort found that eating eggs was associated with a reduced risk of depression. 

Protein helps regulate mood, and increasing protein intake can significantly reduce depression and anxiety. Eggs also contain amino acids essential for creating neurotransmitters- chemical messengers in the brain often disrupted in mood disorders.

Additionally, eggs provide B vitamins, such as B6, folate, and B12. Higher intake of these vitamins has been linked to a lower prevalence of depression and anxiety, while low levels have been associated with mood and brain dysfunctions. 

6. Brazil nuts

Brazil nuts are one of the best sources of selenium, a mineral critical for metabolism, the immune system, proper thyroid function, and brain protection. Selenium is also a potent antioxidant that prevents cell damage.

Research has found that people with depression often have lower-than-optimal selenium levels.

A diet high in nuts, in general, may help reduce depression. One study showed that consuming just 30 grams of nuts daily (about a small handful) reduced depression by 17%. Nuts also have anti-inflammatory properties— eating an anti-inflammatory diet has been linked with reduced depression risk in multiple studies.

7. Avocado

Avocados and other healthy fats like olive oil may support mood and brain health. Avocados are rich in tryptophan, a precursor for serotonin, a neurotransmitter essential for mood regulation. They also contain folate, potassium, and vitamin K, all critical for nutrients for brain and mood.

Bottom Line:

Proper medical treatment and therapy are essential for addressing depression, but diet and lifestyle changes can also play a significant role in improving mood disorders. Certain foods such as tea, nuts, vegetables, and eggs provide essential nutrients like B vitamins, antioxidants, polyphenols, and protein, which regulate mood and boost health.

Disclaimer: These statements in this blog post have not been evaluated by the Food and Drug Administration. The information provided here is for educational purposes only and should not be considered medical advice. It's essential to consult with a qualified healthcare professional before making any dietary or lifestyle changes.

Resources:

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