5. Nuts and Seeds Nuts and seeds are not only delicious and satiating; they can improve your mood too.e60dc2a1-f33c-4a05-9b50-8e3e8e597629d8816aa2-dc63-4c74-ab47-d71a3b64c197 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.e60dc2a1-f33c-4a05-9b50-8e3e8e597629d8816aa2-dc63-4c74-ab47-d71a3b64c197e60dc2a1-f33c-4a05-9b50-8e3e8e597629a51b6e06-1bc4-4e71-b4cf-1e2f087eaff9 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.e60dc2a1-f33c-4a05-9b50-8e3e8e5976299d52d036-133a-414e-bc16-833b9dc4bdf2
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.e60dc2a1-f33c-4a05-9b50-8e3e8e597629739b4e57-d929-4dee-96c4-5789a8787838 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.e60dc2a1-f33c-4a05-9b50-8e3e8e597629739b4e57-d929-4dee-96c4-5789a8787838 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.e60dc2a1-f33c-4a05-9b50-8e3e8e597629e765d146-9061-4b29-b47c-6d3bb88bba04 And one research review showed that consuming more complex carbs (like those found in ancient grains) may reduce the severity of depressive symptoms.e60dc2a1-f33c-4a05-9b50-8e3e8e5976295e586bba-44a7-475f-bf49-fd27e61feb3f
The Takeaway Depression (major depressive disorder) is most often treated with a combination of psychotherapy and medication, but research indicates that diet can also play a role in improving mood. While diet on its own can’t treat depression, eating foods that include nutrients such as vitamin D, omega-3 fatty acids, lean proteins, and magnesium, among others, may help with symptoms. A growing body of research shows that what you eat can have an effect on your mood.
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.e60dc2a1-f33c-4a05-9b50-8e3e8e597629348a144f-89e0-43c7-a3d9-7fecac5eae18e60dc2a1-f33c-4a05-9b50-8e3e8e59762952a574e5-63fb-4c37-ba58-b79c87fb2aa1 “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.e60dc2a1-f33c-4a05-9b50-8e3e8e59762952a574e5-63fb-4c37-ba58-b79c87fb2aa1 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.
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?e60dc2a1-f33c-4a05-9b50-8e3e8e5976296a8f20cf-6603-4d81-8f3a-13f3f2a388dee60dc2a1-f33c-4a05-9b50-8e3e8e597629060a223b-27a0-4e42-90a2-157a7761d0c7 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.e60dc2a1-f33c-4a05-9b50-8e3e8e597629bf542b49-34bf-4318-8d4a-34a71969229c 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 .e60dc2a1-f33c-4a05-9b50-8e3e8e59762990d35eae-6b3b-4477-a228-b809eaed98fe 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.e60dc2a1-f33c-4a05-9b50-8e3e8e59762990d35eae-6b3b-4477-a228-b809eaed98fe
Resources We Trust Mayo Clinic: Depression (Major Depressive Disorder)Cleveland Clinic: Does What You Eat Affect Your Mood? American Psychiatric Association: How to Boost Mental Health Through Better NutritionMental Wellbeing Association: A Guide to Mood-Boosting FoodsPediatric Cancer Research Foundation: The Role of Nutrition in Mental Wellbeing
1. Fish Research shows that vitamin D deficiency is linked to depression.e60dc2a1-f33c-4a05-9b50-8e3e8e59762973954287-e07e-41e6-9a0a-456d10e69874 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.e60dc2a1-f33c-4a05-9b50-8e3e8e5976299f276bc7-e5ae-49cc-b239-a68262962624 That’s good news for people who love seafood: Fish — specifically trout, tuna, salmon, and mackerel — are rich in vitamin D .e60dc2a1-f33c-4a05-9b50-8e3e8e597629b7db7b01-1087-4faf-b1df-ccb0a78a4c24 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.e60dc2a1-f33c-4a05-9b50-8e3e8e59762925099e01-d8a7-4c4d-8b22-72f26d7483eb Other research has found that fish consumption may be linked to a lower risk of developing depression in the first place.e60dc2a1-f33c-4a05-9b50-8e3e8e59762996c79ba1-3559-45f6-a647-31a36e8a480d Your doctor can help you determine if you have a vitamin or nutrient deficiency, and whether it may be worsening your depression.e60dc2a1-f33c-4a05-9b50-8e3e8e5976299e0a64b4-c1f9-4175-b9d5-e943f01a3643
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.e60dc2a1-f33c-4a05-9b50-8e3e8e597629d066f9eb-34a9-44e6-8f94-05335fcacaad 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.e60dc2a1-f33c-4a05-9b50-8e3e8e597629d066f9eb-34a9-44e6-8f94-05335fcacaad 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.e60dc2a1-f33c-4a05-9b50-8e3e8e597629e1876db9-4ce6-47d4-bdc5-1f59b7c851c0 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.e60dc2a1-f33c-4a05-9b50-8e3e8e597629d066f9eb-34a9-44e6-8f94-05335fcacaad
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.e60dc2a1-f33c-4a05-9b50-8e3e8e59762962b3bf22-05bc-4549-8f25-4b46e7071457