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.

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.

A 2017 study 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.

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

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:

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

Supplements are available for purchase in health food shops and online.

Vitamin D

Vitamin D may help improve the symptoms of depression, according to a 2019 meta-analysis.

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

Foods that can provide vitamin D include:

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

Supplements are also available for purchase online.

Omega-3 fatty acids

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

However, the authors of a 2015 review concluded that more studies are necessary to confirm this.

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 include:

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

Omega-3 supplements are also available for purchase online.

Antioxidants

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 study suggested that consuming the vitamins that provide antioxidants may reduce symptoms of anxiety in people with generalized anxiety disorder.

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 (folate, or folic acid) 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 include:

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

People can purchase vitamin B-12 and folate supplements in health food stores or online.

Zinc

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

Some studies have suggested that zinc levels may be lower in people with depression and that zinc supplementation may help antidepressants work more effectively.

Zinc is present in:

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

Supplements are also available for purchase online.

Learn more about the health benefits of zinc here.

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 role 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.

 Source: Medical News Today