What foods are good for helping depression?

Depression affects many people, and it can be life changing. Medical treatment and counseling can often help relieve symptoms, but lifestyle remedies, such as a healthful diet, can also boost a person’s well-being.

There is no specific diet to treat depression, but eating more of some foods and less or none of others can help some people manage their symptoms.

Today we will look at some foods and nutrients that may be beneficial and some that people should avoid.

Link between diet and depression

One factor that may contribute to depression is a person’s dietary habits, which will determine the nutrients that they consume.

There was a study done that I read about that said 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.

Trusted S 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 weeksThe 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.

Selenium

Some scientists have suggested that increasing selenium intake might help improve mood and reduce anxiety, which may help make depression more manageable.

Selenium is present in a variety of foods, including Source:

• whole grains
• Brazil nuts
• some seafood
• organ meats, such as liver

Vitamin D

Vitamin D may help improve the symptoms of depression.

People obtain most of their vitamin D through sun exposure, but dietary sources are also important.

Foods that can provide vitamin D includeTrusted Source:

• oily fish
• fortified dairy products
• beef liver
• egg

Supplements are also available for purchase in health food shops and pharmacies.

Omega-3 fatty acids

The results of some studies have suggested that omega-3 fatty acids might help with depressive disorders.

Eating omega-3 fatty acids may reduce the risk of mood disorders and brain diseases by enhancing brain function and preserving the myelin sheath that protects nerve cells.

Good sources of omega-3 fatty acids includeTrusted Source:

• cold-water fish, such as salmon, sardines, tuna, and mackerel
• flaxseed, flaxseed oil, and chia seeds
• walnuts

Antioxidants

Vitamins A, C, and E contain substances called antioxidants.

Antioxidants help remove free radicals, which are the waste products of natural bodily processes that can build up in the body.

If the body cannot eliminate enough free radicals, oxidative stress can develop. A number of health problems can result, which may include anxiety and depression.

Fresh, plant based foods, such as berries, are good sources of antioxidants. A diet that is rich in fresh fruits and vegetables, soy, and other plant products may help reduce the stress-related symptoms of depression.

B Vitamins

Vitamins B-12 and B-9 help protect and maintain the nervous system, including the brain. They may help reduce the risk and symptoms of mood disorders, such as depression.

Sources of vitamin B-12 include:

• eggs
• meat
• poultry
• fish
• oysters
• milk
• some fortified cereals

Foods that contain folate includeTrusted Source:

• dark leafy vegetables
• fruit and fruit juices
• nuts
• beans
• whole grains
• dairy products
• meat and poultry
• seafood
• eggs

Zinc

Zinc helps the body perceive taste, but it also boosts the immune system and may influence depression.

Zinc ispresent in:

Trusted Sourcein:

• whole grains
• oysters
• beef, chicken, and pork
• beans
• nuts and pumpkin seeds

Protein

Protein enables the body to grow and repair, but it may also help people with depression.

The body uses a protein called tryptophan to create serotonin, the “feel good” hormone.

Tryptophan is present in:

• tuna
• turkey
• chickpeas

Serotonin appears to play a roleTrusted Source in depression, but the mechanism is complex, and exactly how it works remains unclear. However, eating foods that may boost serotonin levels might be beneficial.

Probiotics

Foods such as yogurt and kefir may boost the levels of beneficial bacteria in the gut.

Healthy gut microbiota may reduce the symptoms and risk of depression.

Weight management

Obesity appears to raise the risk of depression.

This increased risk may be due to the hormonal and immunological changes that occur in people with obesity.

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 drink 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.

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 trigger 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

Caffeine

At least it wasTrusted Source found that a moderate intake of caffeine, in the form of coffee, may benefit people with depression. Caffeine’s benefits could be due to its stimulant effect and antioxidants properties.

Caffeine is present in:

• coffee
• tea
• chocolate
• sodas
• energy drinks

There is some evidenceTrusted Source that small amounts of caffeine may reduce anxiety and boost mood. However, some research has found that it may increase feelings of anxiety, stress, and depression in children of high school age.

In addition, caffeine can affect a person’s ability to sleep.

While caffeine may benefit some people, it is best to:

• consume it only in moderation
• avoid products with a high caffeine content, such as energy drinks
• avoid caffeine after midday

Outlook

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.

The next few months of winter can be particularly hard on a lot of people. It's cold, not much to do and the hours of daylight per day is still very low.   Putting all the chances on your side is the first thing to do to help yourself... because that's where it all starts.

Other tips that may help include:

• getting at least 150 minutes 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

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