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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.
In this article, we look at some foods and nutrients that may be beneficial and some that people should avoid.
Many nutrients are available to purchase, but people should ask their doctor’s advice before using any supplements, as they can sometimes interfere with other medications.
One factor that may contribute to depression is a person’s dietary habits, which will determine the nutrients that they consume.
The 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 is present in a variety of foods,
- whole grains
- Brazil nuts
- some seafood
- organ meats, such as liver
Supplements are available for purchase in health food shops.
Vitamin D may help improve the symptoms of depression, according to a 2019
People obtain most of their vitamin D through sun exposure, but dietary sources are also important.
Foods that can provide vitamin D
- oily fish
- fortified dairy products
- beef liver
Supplements are also available for purchase in health food shops and pharmacies.
The results of some studies have suggested that omega-3 fatty acids might help with depressive disorders.
However, the authors of a 2015
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
- cold-water fish, such as salmon, sardines, tuna, and mackerel
- flaxseed, flaxseed oil, and chia seeds
Omega-3 supplements are also available in health food shops and pharmacies.
Vitamins A (beta carotene), 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.
The results of a 2012
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.
Click here to learn more about which foods contain antioxidants.
Vitamins B-12 and B-9 (folate, or folic acid)
Sources of vitamin B-12 include:
- some fortified cereals
Foods that contain folate
- dark leafy vegetables
- fruit and fruit juices
- whole grains
- dairy products
- meat and poultry
People can purchase vitamin B-12 and folate supplements in health food stores.
Zinc helps the body perceive taste, but it also boosts the immune system and may influence depression.
- whole grains
- beef, chicken, and pork
- nuts and pumpkin seeds
Supplements are also available in health food stores and pharmacies.
Learn more about the health benefits of zinc here.
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:
Learn more about tryptophan and which foods contain it.
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, according to a 2016
Learn more about probiotics here.
Obesity appears to raise the risk of depression.
A person who is overweight or has obesity may wish to consult their doctor or a dietitian about ways to manage their weight.
The Dietary Approaches to Stop Hypertension (DASH) diet, which health authorities recommend, can help reduce blood pressure and improve overall health.
There is also evidence that it can help with weight loss and may reduce the risk of depression.
Learn more here about the DASH diet.
Some foods may aggravate the symptoms of depression.
There is a clear
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
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.
Refined and saturated fats
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
Learn more here about healthful and unhealthful fats.
Caffeine is present in:
- energy drinks
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
Find out more about how caffeine can affect depression.
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.
Other tips that may help include:
- getting at least
150 minutesof 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
A doctor can often recommend suitable treatments to help people manage the symptoms of depression, and these may include adopting a more healthful diet.