Feeling down? You’re not alone. Millions of people worldwide wrestle with the complexities of depression.1 While therapy and medication are often key players in finding relief, it turns out that what you put on your plate can also make a big difference. We’ve investigated the literature to find the best foods that can help with depression.
Think of it this way: your brain and your gut are in a constant chat, like a married couple. This “gut-brain axis” is a two-way street where the trillions of tiny critters living in your digestive system (your gut microbiome) have a surprising amount of influence on your brain’s mood and function. This is where nutrition and depression intersect.
So, if your gut’s feeling grumpy, your brain might be too. Luckily, you can be a relationship counselor for your gut and brain by feeding yourself the good stuff! It’s like sending them on a nice vacation – a happy gut means a happier brain.
Medical News Bulletin breaks down food that can help with depression.
Antidepressant natural foods: nature’s mood boosters
Several foods act as natural antidepressants due to their rich nutrient content.
Omega-3 fatty acids, found abundantly in fatty fish like salmon, mackerel, and sardines, are essential for brain health and have been shown to alleviate depressive symptoms.4
A 2019 meta-analysis study found evidence that omega-3 PUFAs, particularly those with a higher eicosapentaenoic acid (EPA) content (at least 60% EPA) and a dosage of 1 g/d or less, can help reduce symptoms of depression.
Leafy greens like spinach, kale, and other leafy greens are packed with folate, a B vitamin crucial for neurotransmitter production. Low folate levels have been linked to depression.5
A 2020 systematic review of 61 studies explored the link between fruit and vegetable consumption and mental health in adults. Higher intake generally led to positive outcomes, like increased optimism and self-efficacy, and reduced psychological distress and depressive symptoms. Specifically, berries, citrus fruits, and leafy greens showed promising benefits.5
Nuts and seedscan help with depression. Walnuts, almonds, and flaxseeds are excellent sources of omega-3s, magnesium, and zinc, all of which play a role in mood regulation.6
A 2023 study published in Clinical Nutrition found that those who ate just a handful (30 grams) of nuts (almonds, walnuts, cashews, hazelnuts, pistachios, and Brazil nuts) daily had a 17% lower risk of depression in middle-aged and older adults.6
Whole grainscontain complex carbohydrates, which provide sustained energy and promote serotonin production, a neurotransmitter associated with happiness and well-being.7
In 2023, a systematic review of 23 studies investigated the relationship between eating whole grains and cognitive function, mood, and anxiety. The researchers found that whole-grain intake was linked to improved mood and reduced depression in several studies.7
Fermented foodslike yogurt, kefir, and sauerkraut are rich in probiotics that support gut health and, in turn, mental health.8
A Korean health survey (taken between 2012-2016) investigating the link between eating probiotic-rich foods and depression in adults aged 19 to 64 showed that people who consumed the most probiotic foods had significantly lower odds of depression, as measured by both a standard depression questionnaire (PHQ-9) and self-reported diagnosis.8
Building the best diet for depression
While incorporating specific foods for depression is essential, adopting a holistic depression diet is key to long-term mood support. The best diet for depression emphasizes:
- Variety: Consume a wide range of fruits, vegetables, whole grains, lean proteins, and healthy fats to ensure you’re getting all the necessary nutrients.9
- Antioxidants: Colorful fruits and vegetables are loaded with antioxidants that combat inflammation and oxidative stress, both of which are implicated in depression.10
- Limited processed foods: Foods to avoid with depression include highly processed foods, sugary snacks, and excessive caffeine, as they can destabilize blood sugar and mood.11
Foods to help depression: a closer look
Let’s delve deeper into specific foods to eat to help with depression:
- Turkey: Contains tryptophan, an amino acid that helps produce serotonin.12
- Brazil Nuts: A rich source of selenium, a mineral that may protect against depression.6
- Carrots: High in beta-carotene, which the body converts to vitamin A, supporting brain health.13
- Clams and Mussels: Provide vitamin B12, crucial for nerve function and mood regulation.14
- Coffee: In moderation, coffee can boost energy and focus. However, excessive intake can worsen anxiety.15
Seeking professional guidance
If you’re struggling with depression, it’s crucial to seek professional help. A healthcare provider or registered dietitian can help you create a personalized diet for depression and provide additional support.
References
- Monroe SM, Harkness KL. Major Depression and Its Recurrences: Life Course Matters. Annu Rev Clin Psychol. 2022 May 9;18:329-357. doi: 10.1146/annurev-clinpsy-072220-021440. Epub 2022Feb 25. PMID: 35216520.
- Molendijk M, Molero P, Ortuño Sánchez-Pedreño F, Van der Does W, Angel Martínez-González M. Diet quality and depression risk: A systematic review and dose-response meta-analysis of prospective studies. J Affect Disord. 2018 Jan 15;226:346-354. doi: 10.1016/j.jad.2017.09.022. Epub 2017 Sep 23. PMID: 29031185.
- Góralczyk-Bińkowska A, Szmajda-Krygier D, Kozłowska E. The Microbiota-Gut-Brain Axis in Psychiatric Disorders. Int J Mol Sci. 2022 Sep 24;23(19):11245. doi: 10.3390/ijms231911245.PMID: 36232548; PMCID: PMC9570195.
- Liao Y, Xie B, Zhang H, He Q, Guo L, Subramanieapillai M, Fan B, Lu C, McIntyre RS. Efficacy of omega-3 PUFAs in depression: A meta-analysis. Transl Psychiatry. 2019 Aug 5;9(1):190. doi: 10.1038/s41398-019-0515-5. Erratum in: Transl Psychiatry. 2021 Sep 7;11(1):465. doi: 10.1038/s41398-021-01582-6. PMID: 31383846; PMCID: PMC6683166.
- Głąbska D, Guzek D, Groele B, Gutkowska K. Fruit and Vegetable Intake and Mental Health in Adults: A Systematic Review. Nutrients. 2020 Jan 1;12(1):115. doi: 10.3390/nu12010115. PMID: 31906271; PMCID: PMC7019743.
- Bizzozero-Peroni B, Fernández-Rodríguez R, Martínez-Vizcaíno V, Garrido-Miguel M, Medrano M, Jiménez-López E, Mesas AE. Nut consumption is associated with a lower risk of depression in adults: A prospective analysis with data from the UK Biobank cohort. Clin Nutr. 2023 Sep;42(9):1728-1736. doi: 10.1016/j.clnu.2023.07.020. Epub 2023 Jul 26. PMID: 37542950.
- Ross AB, Shertukde SP, Livingston Staffier K, Chung M, Jacques PF, McKeown NM. The Relationship between Whole-Grain Intake and Measures of Cognitive Decline, Mood, and Anxiety-A Systematic Review. Adv Nutr. 2023 Jul;14(4):652-670. doi: 10.1016/j.advnut.2023.04.003. Epub 2023 Apr 19. PMID: 37085091; PMCID: PMC10334137.
- Kim CS, Shin DM. Probiotic food consumption is associated with lower severity and prevalence of depression: A nationwide cross-sectional study. Nutrition. 2019 Jul-Aug;63-64:169-174. doi: 10.1016/j.nut.2019.02.007. Epub 2019 Feb 19. PMID: 31029044.
- Gheonea TC, Oancea CN, Mititelu M, Lupu EC, Ioniță-Mîndrican CB, Rogoveanu I. Nutrition and Mental Well-Being: Exploring Connections and Holistic Approaches. J Clin Med. 2023 Nov 20;12(22):7180. doi: 10.3390/jcm12227180. PMID: 38002792; PMCID: PMC10672474.
- Gautam M, Agrawal M, Gautam M, Sharma P, Gautam AS, Gautam S. Role of antioxidants in generalised anxiety disorder and depression. Indian J Psychiatry. 2012 Jul;54(3):244-7. doi: 10.4103/0019-5545.102424. PMID: 23226848; PMCID: PMC3512361.
- Cummings JR, Schiestl ET, Tomiyama AJ, Mamtora T, Gearhardt AN. Highly processed food intake and immediate and future emotions in everyday life. Appetite. 2022 Feb 1;169:105868. doi: 10.1016/j.appet.2021.105868. Epub 2021 Dec 13. PMID: 34915102; PMCID: PMC8886797.
- Zuraikat FM, Wood RA, Barragán R, St-Onge MP. Sleep and Diet: Mounting Evidence of a Cyclical Relationship. Annu Rev Nutr. 2021 Oct 11;41:309-332. doi: 10.1146/annurev-nutr-120420-021719. Epub 2021 Aug 4. PMID: 34348025; PMCID: PMC8511346.
- Brookie KL, Best GI, Conner TS. Intake of Raw Fruits and Vegetables Is Associated With Better Mental Health Than Intake of Processed Fruits and Vegetables. Front Psychol. 2018 Apr 10;9:487. doi: 10.3389/fpsyg.2018.00487. PMID: 29692750; PMCID: PMC5902672.
- Watanabe F, Katsura H, Takenaka S, Enomoto T, Miyamoto E, Nakatsuka T, Nakano Y. Characterization of vitamin B12 compounds from edible shellfish, clam, oyster, and mussel. Int J Food Sci Nutr. 2001 May;52(3):263-8. doi: 10.1080/09637480020027000-3-6. PMID: 11400475.
- Bao J, Li P, Guo Y, Zheng Y, Smolinski M, He J. Caffeine is negatively associated with depression in patients aged 20 and older. Front Psychiatry. 2022 Dec 1;13:1037579. doi: 10.3389/fpsyt.2022.1037579. PMID: 36532163; PMCID: PMC9751366.
Feeling down? You’re not alone. Millions of people worldwide wrestle with the complexities of depression.1 While therapy and medication are often key players in finding relief, it turns out that what you put on your plate can also make a big difference. We’ve investigated the literature to find the best foods that can help with depression.
Think of it this way: your brain and your gut are in a constant chat, like a married couple. This “gut-brain axis” is a two-way street where the trillions of tiny critters living in your digestive system (your gut microbiome) have a surprising amount of influence on your brain’s mood and function. This is where nutrition and depression intersect.
So, if your gut’s feeling grumpy, your brain might be too. Luckily, you can be a relationship counselor for your gut and brain by feeding yourself the good stuff! It’s like sending them on a nice vacation – a happy gut means a happier brain.
Medical News Bulletin breaks down food that can help with depression.
Antidepressant natural foods: nature’s mood boosters
Several foods act as natural antidepressants due to their rich nutrient content.
Omega-3 fatty acids, found abundantly in fatty fish like salmon, mackerel, and sardines, are essential for brain health and have been shown to alleviate depressive symptoms.4
A 2019 meta-analysis study found evidence that omega-3 PUFAs, particularly those with a higher eicosapentaenoic acid (EPA) content (at least 60% EPA) and a dosage of 1 g/d or less, can help reduce symptoms of depression.
Leafy greens like spinach, kale, and other leafy greens are packed with folate, a B vitamin crucial for neurotransmitter production. Low folate levels have been linked to depression.5
A 2020 systematic review of 61 studies explored the link between fruit and vegetable consumption and mental health in adults. Higher intake generally led to positive outcomes, like increased optimism and self-efficacy, and reduced psychological distress and depressive symptoms. Specifically, berries, citrus fruits, and leafy greens showed promising benefits.5
Nuts and seedscan help with depression. Walnuts, almonds, and flaxseeds are excellent sources of omega-3s, magnesium, and zinc, all of which play a role in mood regulation.6
A 2023 study published in Clinical Nutrition found that those who ate just a handful (30 grams) of nuts (almonds, walnuts, cashews, hazelnuts, pistachios, and Brazil nuts) daily had a 17% lower risk of depression in middle-aged and older adults.6
Whole grainscontain complex carbohydrates, which provide sustained energy and promote serotonin production, a neurotransmitter associated with happiness and well-being.7
In 2023, a systematic review of 23 studies investigated the relationship between eating whole grains and cognitive function, mood, and anxiety. The researchers found that whole-grain intake was linked to improved mood and reduced depression in several studies.7
Fermented foodslike yogurt, kefir, and sauerkraut are rich in probiotics that support gut health and, in turn, mental health.8
A Korean health survey (taken between 2012-2016) investigating the link between eating probiotic-rich foods and depression in adults aged 19 to 64 showed that people who consumed the most probiotic foods had significantly lower odds of depression, as measured by both a standard depression questionnaire (PHQ-9) and self-reported diagnosis.8
Building the best diet for depression
While incorporating specific foods for depression is essential, adopting a holistic depression diet is key to long-term mood support. The best diet for depression emphasizes:
- Variety: Consume a wide range of fruits, vegetables, whole grains, lean proteins, and healthy fats to ensure you’re getting all the necessary nutrients.9
- Antioxidants: Colorful fruits and vegetables are loaded with antioxidants that combat inflammation and oxidative stress, both of which are implicated in depression.10
- Limited processed foods: Foods to avoid with depression include highly processed foods, sugary snacks, and excessive caffeine, as they can destabilize blood sugar and mood.11
Foods to help depression: a closer look
Let’s delve deeper into specific foods to eat to help with depression:
- Turkey: Contains tryptophan, an amino acid that helps produce serotonin.12
- Brazil Nuts: A rich source of selenium, a mineral that may protect against depression.6
- Carrots: High in beta-carotene, which the body converts to vitamin A, supporting brain health.13
- Clams and Mussels: Provide vitamin B12, crucial for nerve function and mood regulation.14
- Coffee: In moderation, coffee can boost energy and focus. However, excessive intake can worsen anxiety.15
Seeking professional guidance
If you’re struggling with depression, it’s crucial to seek professional help. A healthcare provider or registered dietitian can help you create a personalized diet for depression and provide additional support.
References
- Monroe SM, Harkness KL. Major Depression and Its Recurrences: Life Course Matters. Annu Rev Clin Psychol. 2022 May 9;18:329-357. doi: 10.1146/annurev-clinpsy-072220-021440. Epub 2022Feb 25. PMID: 35216520.
- Molendijk M, Molero P, Ortuño Sánchez-Pedreño F, Van der Does W, Angel Martínez-González M. Diet quality and depression risk: A systematic review and dose-response meta-analysis of prospective studies. J Affect Disord. 2018 Jan 15;226:346-354. doi: 10.1016/j.jad.2017.09.022. Epub 2017 Sep 23. PMID: 29031185.
- Góralczyk-Bińkowska A, Szmajda-Krygier D, Kozłowska E. The Microbiota-Gut-Brain Axis in Psychiatric Disorders. Int J Mol Sci. 2022 Sep 24;23(19):11245. doi: 10.3390/ijms231911245.PMID: 36232548; PMCID: PMC9570195.
- Liao Y, Xie B, Zhang H, He Q, Guo L, Subramanieapillai M, Fan B, Lu C, McIntyre RS. Efficacy of omega-3 PUFAs in depression: A meta-analysis. Transl Psychiatry. 2019 Aug 5;9(1):190. doi: 10.1038/s41398-019-0515-5. Erratum in: Transl Psychiatry. 2021 Sep 7;11(1):465. doi: 10.1038/s41398-021-01582-6. PMID: 31383846; PMCID: PMC6683166.
- Głąbska D, Guzek D, Groele B, Gutkowska K. Fruit and Vegetable Intake and Mental Health in Adults: A Systematic Review. Nutrients. 2020 Jan 1;12(1):115. doi: 10.3390/nu12010115. PMID: 31906271; PMCID: PMC7019743.
- Bizzozero-Peroni B, Fernández-Rodríguez R, Martínez-Vizcaíno V, Garrido-Miguel M, Medrano M, Jiménez-López E, Mesas AE. Nut consumption is associated with a lower risk of depression in adults: A prospective analysis with data from the UK Biobank cohort. Clin Nutr. 2023 Sep;42(9):1728-1736. doi: 10.1016/j.clnu.2023.07.020. Epub 2023 Jul 26. PMID: 37542950.
- Ross AB, Shertukde SP, Livingston Staffier K, Chung M, Jacques PF, McKeown NM. The Relationship between Whole-Grain Intake and Measures of Cognitive Decline, Mood, and Anxiety-A Systematic Review. Adv Nutr. 2023 Jul;14(4):652-670. doi: 10.1016/j.advnut.2023.04.003. Epub 2023 Apr 19. PMID: 37085091; PMCID: PMC10334137.
- Kim CS, Shin DM. Probiotic food consumption is associated with lower severity and prevalence of depression: A nationwide cross-sectional study. Nutrition. 2019 Jul-Aug;63-64:169-174. doi: 10.1016/j.nut.2019.02.007. Epub 2019 Feb 19. PMID: 31029044.
- Gheonea TC, Oancea CN, Mititelu M, Lupu EC, Ioniță-Mîndrican CB, Rogoveanu I. Nutrition and Mental Well-Being: Exploring Connections and Holistic Approaches. J Clin Med. 2023 Nov 20;12(22):7180. doi: 10.3390/jcm12227180. PMID: 38002792; PMCID: PMC10672474.
- Gautam M, Agrawal M, Gautam M, Sharma P, Gautam AS, Gautam S. Role of antioxidants in generalised anxiety disorder and depression. Indian J Psychiatry. 2012 Jul;54(3):244-7. doi: 10.4103/0019-5545.102424. PMID: 23226848; PMCID: PMC3512361.
- Cummings JR, Schiestl ET, Tomiyama AJ, Mamtora T, Gearhardt AN. Highly processed food intake and immediate and future emotions in everyday life. Appetite. 2022 Feb 1;169:105868. doi: 10.1016/j.appet.2021.105868. Epub 2021 Dec 13. PMID: 34915102; PMCID: PMC8886797.
- Zuraikat FM, Wood RA, Barragán R, St-Onge MP. Sleep and Diet: Mounting Evidence of a Cyclical Relationship. Annu Rev Nutr. 2021 Oct 11;41:309-332. doi: 10.1146/annurev-nutr-120420-021719. Epub 2021 Aug 4. PMID: 34348025; PMCID: PMC8511346.
- Brookie KL, Best GI, Conner TS. Intake of Raw Fruits and Vegetables Is Associated With Better Mental Health Than Intake of Processed Fruits and Vegetables. Front Psychol. 2018 Apr 10;9:487. doi: 10.3389/fpsyg.2018.00487. PMID: 29692750; PMCID: PMC5902672.
- Watanabe F, Katsura H, Takenaka S, Enomoto T, Miyamoto E, Nakatsuka T, Nakano Y. Characterization of vitamin B12 compounds from edible shellfish, clam, oyster, and mussel. Int J Food Sci Nutr. 2001 May;52(3):263-8. doi: 10.1080/09637480020027000-3-6. PMID: 11400475.
- Bao J, Li P, Guo Y, Zheng Y, Smolinski M, He J. Caffeine is negatively associated with depression in patients aged 20 and older. Front Psychiatry. 2022 Dec 1;13:1037579. doi: 10.3389/fpsyt.2022.1037579. PMID: 36532163; PMCID: PMC9751366.
